Social Media, Depersonalization, And You
Social depersonalization effects of social media
It is no surprise that social media has changed our lives in profound ways. What many people don't realise, however, is that it may also be negatively affecting how we perceive and interact with other people.
Depersonalization (and Derealization)
Depersonalization refers to a situation where the self feels unreal. This can be experienced in different ways, ranging from feeling detached from one's body and/or the external world to feeling less real. Some people report the experience of being 'outside their body', particularly during an intense or horrible event.
Occasional depersonalization in mild forms is not necessarily cause for concern. However, persistent, strong episodes warrant professional assessment. Extreme versions of depersonalization may be classified as a stand-alone condition or syndrome. Serious depersonalization can also be experienced during traumatic events, with some medical diagnoses (e.g., forms of epilepsy), and in certain mental health conditions (e.g., schizophrenia).
We can measure depersonalization. Doing so is important in clinical practice and research. A leading questionnaire is the Cambridge Depersonalization Scale (CDS-29). Reading scale items can give you a better feel for this concept.
Derealization is a related concept. This phenomenon is marked by a sense that the self or the world isn't real. This situation might resemble a dream-like state or a sense that you are observing events from outside your body (depersonalization).
Social Media
Scientists have attempted to tackle key questions regarding the outcomes of social media use. A recent online study examined the relationship between social connectivity and digital engagement (1). Increased time online was associated with depersonalization. Study authors suggested that "...sedentary, and hyper digitalized lifestyle habits that may induce feelings of living in one’s ‘head’ (mind), disconnected from one’s body, self and the world."
Increased social media use appears to have several negative effects on social interaction (2). For example, an increased amount of time on social media is linked to more relationship problems (3) and decreased relationship satisfaction (4).
Keeping Connected
Regular offline contact with others is vital to combat the risk of depersonalization, develop social skills, and feel a genuine connection to people. Here are three suggestions that you can put into practice right now:
The simplest strategy is to get out meeting people on a regular basis. Avoid long periods of isolation. Social media use is ok in moderation. But, ensure you have breaks from your digital devices and use online time to develop your offline social support network
Keeping connected to your physical and social environment via mindful engagement. You can try anything from the raisin exercise to mindful breathing and having a 'no screen rule' when out with family and friends.
You can also develop your active listening skills. This can be achieved by utilising strategies such as listening intently, asking clarification questions, checking your understanding, and non-verbal reinforcers (e.g., nodding, saying 'Ak ok').
Summary
Overall, social media has brought us closer in our ability to communicate quickly and easily. But it has drawbacks. Scientific research indicates excessive online activity is bad for our health and relationships.
Like many things in life, moderation is key with social media. The above strategies are just a taste of the possibilities.
Remember to seek professional help if you are experiencing depersonalization or derealization on a regular basis. Also, consider reaching out for additional help if you experience persistent problems in your social interactions (e.g., social anxiety, social skills difficulties, loneliness, etc).
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We can help you create a healthy online life. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
References
(1) Ciaunica, A., McEllin, L., Kiverstein, J. et al. Zoomed out: digital media use and depersonalization experiences during the COVID-19 lockdown. Sci Rep 12, 3888 (2022). https://doi.org/10.1038/s41598-022-07657-8
(2) Kolhar, M., Kazi, R. N. A., & Alameen, A. (2021). Effect of social media use on learning, social interactions, and sleep duration among university students. Saudi Journal of Biological Sciences, 28(4), 2216-2222. https://doi.org/10.1016/j.sjbs.2021.01.010
(3) Bouffard, S., Giglio, D., & Zheng, Z. (2021). Social Media and Romantic Relationship: Excessive Social Media Use Leads to Relationship Conflicts, Negative Outcomes, and Addiction via Mediated Pathways. Social Science Computer Review. https://doi.org/10.1177/08944393211013566
(4) Quiroz, S. I., & Mickelson, K. D. (2021). Are online behaviors damaging our in-person connections? Passive versus active social media use on romantic relationships. Cyberpsychology: Journal of Psychosocial Research on Cyberspace, 15(1), Article 1. https://doi.org/10.5817/CP2021-1-1
