Q: I use social media all the time. My husband says I use social media too much. How do I know how much is too much social media? What realistic ways can I use it less but not get rid of it all together?

A: The overuse of social media is considered a behavioral issue, and like other behavioral issues it can influence your brain negatively. Some characteristics of someone who is overusing social media may include compulsively and excessively checking “feeds” so often that these activities interfere with other areas of life.

Some experts estimate that up to 10% of Americans overuse social media and may be addicted to it. Getting updates on your favorite singer, reading the news or looking at pictures of your friend’s new puppy may seem inconsequential, but there are actually chemical reactions happening in your brain when you log on to your social media accounts.

The neurotransmitter dopamine, which is associated with pleasure, increases in your brain when you use social media. This is what can set some people up for overuse. When you get that dopamine rush after using social media, your brain identifies tweeting or posting as a rewarding activity. This process may be even more physiologically significant if you receive positive feedback from something you shared.

Because the chemical reaction and subsequent positive feelings you get when using social media are only temporary, you may find yourself habitually repeating the behavior over and over to either recapture or get more of the positive feelings you first had.

A counselor or mental health professional can help you determine whether you actually have a problem with social media overuse or not.

Things to ask yourself about your social media use:

• Does your social media use negatively affect your job, schoolwork, or relationships?
• Do you use social media while doing other activities, such as eating, being with friends/family, watching TV, or working out?
• Are you going to social media as a way to cope with problems?
• Do you feel restless and irritable when you’re not using social media?
• Do you get angry whenever you’ve reduced the amount of time you use social media?

Ways to stop overusing social media:

• To make sure you don’t get sucked into too much social media use, block out time to be online and stick to them.
• Take social media apps off your phone. You can still have them on your desktop.
• If you don’t take them off your phone, try at least turning off notifications so you aren’t being distracted as often.
• Exercise regularly and eat healthy food.
• Whenever possible, meet with friends and family in person or Facetime/Zoom with them frequently. Face-to-face interaction should fill the gap left by not logging on as much.
• Get enough sleep each night. To support this, turn off your devices at least an hour before going to bed.
• Use blue light blocking glasses when using screens. This will help balance melatonin production.
• Don’t sleep with your devices next to your bed.
• Take supplements that support a healthy mood.

Your healthcare practitioner can help you identify the right amino acids, minerals, and supplements that can help you. Here are some supplements I find helpful.

1. L-theanine: Promotes relaxation without drowsiness*
2. Gamma-aminobutyric acid (GABA): Supports healthy mood*
3. L-tyrosine: Supports mental focus and alertness, supports healthy mood.*
4. D-phenylalanine (DLPA): Supports healthy endorphin levels, supports healthy mood*
5. Tryptophan: Contributes to macro-nutrition*
6. 5-HTP: Supports healthy biosynthesis of serotonin, supports healthy mood and positive outlook*

Always consult your physician or other healthcare provider before starting any supplement program. These statements are not intended to be used by anyone to treat a psychiatric illness, physical disease, or behavioral health problem.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.