How to Kick A Facebook Addiction

Is Facebook wrecking your life?

People on phones
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Facebook addiction means spending an excessive amount of time on Facebook. Typically, it involves a person's Facebook use interfering with important activities in life, such as work, school or maintaining relationships with family and "real" friends. Learn what to do if you are struggling with this issue.

This article is not meant to diagnose anyone with anything. Please see a qualified professional if you believe you or someone you know is potentially suffering from any addiction.

Signs of Facebook Addiction

Addiction is a strong word, and someone can have a problem with Facebook without having a full-blown addiction. Some call this emerging type of addictive behavior "Facebook addiction disorder" or FAD, but experts do not widely acknowledge the syndrome as a psychological disorder, though psychologists are studying it.

Some studies associate social network site addiction with health-related, academic, and interpersonal problems. Those who use social networks excessively may have a decrease in real-life social community participation, a decrease in academic achievement, and relationship problems.

Signs and symptoms of Facebook addiction vary. Norwegian researchers developed the Bergen Facebook Addiction Scale, which was published in the April 2012 "Psychological Reports" journal.

The scale includes six questions answered on a scale of one to five: very rarely, rarely, sometimes, often, and very often. Scoring often or very often on four of the six items suggests you have a Facebook addiction.

  1. You spend a lot of time thinking about Facebook or planning how to use it.
  2. You feel an urge to use Facebook more and more.
  3. You use Facebook in order to forget about personal problems.
  4. You have tried to cut down on the use of Facebook without success.
  5. You become restless or troubled if you are prohibited from using Facebook.
  6. You use Facebook so much that it has had a negative impact on your job/studies.

Controlling Excessive Use of Facebook

Strategies for getting Facebook addiction under control vary. Psychological studies for social network site addiction are ongoing and now well-documented treatment was first found in reviews in 2014.

Measure the amount of time you spend on Facebook. Keep a journal of your Facebook time so you know the extent of your problem. You may then decide to set a time limit for yourself and continue to keep records to see if you could to reduce your Facebook time.

Going cold turkey is a strategy used for many other addictions, such as alcohol use. Is deleting or deactivating your account the right tactic if you are spending too much time on Facebook?

There are differences between the two. Deactivating takes a temporary break, hiding most of your data from other Facebook users, but you can reactivate at any time. If you choose to delete your account, your data other than the messages you sent to others will not be retrievable.