Online Depression (4)
"Today, the fourth and final session of the lecture series 'Online Depression' was held in the 'New Perspectives Circle.' In this session, I focused on strategies for managing online depression. Here is a summary of this session:"
In the fourth and final session of the lecture series on "Online Depression," we first review the key points from the previous three sessions. Then, I will provide strategies to deal with online depression in three sections. First, I will focus on preventive behavioral strategies, then highlight some methods for managing online depression during its occurrence, and finally, I will discuss time management after experiencing online depression.
(1) What has been discussed
In the previous three sessions, numerous points were emphasized, which I will summarize in eleven key areas:
Depression as an Emotion: I considered depression as an emotion and stated that all the rules of emotions apply to it. In other words, when we talk about depression, we are referring to the emotion or feeling of depression, which has various consequences on other aspects of our personality, including our thoughts, actions, speech, and needs.
Online Depression: I explained my understanding of online depression, discussing how the features of social networks can amplify users' depression. For example, if social networks connect us with many users worldwide, surpassing time and space, they can also impact the quantity and quality of our depressions.
Types of Loneliness: Several types of loneliness were highlighted. Social networks can make the distant close and the close distant, increasing our sense of isolation.
News Overload: Social networks bombard us with various news, often negative, which can lead to depression because our capacity to handle such a volume of information is limited.
Addiction to Social Media: The addiction to social networks and the dopamine rush from likes, follows, and notifications can lead to a significant lack of pleasure from other meaningful activities, eventually contributing to depression.
Presence and Distraction: The varied content on social networks prevents us from being truly present, as it forces continuous shifting of attention, which is detrimental to our mental state.
Comparison and Competition: Social networks foster a unique form of comparison and competition, which can lead to negative feelings about oneself and one's life.
Ambiguity and Complexity: The overwhelming information and choices on social networks contribute to increased ambiguity and complexity in our lives, exacerbating feelings of depression.
Identity Fragmentation: Social networks can lead to fragmentation of individual identity and values, creating a disconnection between our online and offline selves.
Lack of Physical Presence: The absence of physical presence in interactions on social networks can increase feelings of loneliness and decrease the meaningfulness of relationships.
Ruminative Thinking: Engaging in ruminative thinking about the past and future, often triggered by social media use, can lead to depression and anxiety.
(2) Preventing Online Depression
To prevent online depression, it's essential to manage access and use of social networks carefully. This involves recognizing the addictive nature of these platforms and establishing self-discipline and personal rules for usage. Setting specific goals and schedules for social media use can help manage its impact.
(3) Managing Online Depression
Managing online depression requires monitoring online and offline behaviors, understanding cognitive patterns, and addressing negative thoughts triggered by social media. Techniques such as weekly behavior management, cognitive restructuring, and self-compassion (viewing oneself as a best friend) can help mitigate the effects of online depression. Additionally, structured therapeutic interventions are crucial for addressing the deeper aspects of online depression.
Overall, understanding the impact of social networks on our mental health and employing both cognitive and behavioral strategies can aid in managing and preventing online depression effectively.