Introduction:
In this internet era, staying away from net access or stopping its use has become an almost impossible task. We can even compare the internet to electricity, which means usage of both has become essential. But unlike electricity which causes sudden death or damage to our body on wrong utilization, the internet will slowly damage your body and brain functioning when it is not used properly.
Understanding SMUD
SMUD is nothing but a social media use disorder, in which people lose control over the use of social media platforms like Facebook, WhatsApp, Snapchat, Instagram, etc. and overly engage in it.
The origin of addiction is the Latin word “addictus” – this word means being so obsessed with something that it leads to an inability to choose freely. Addiction is of two types. The first type is substance addiction, which we all know, is becoming dependent on substances like alcohol, tobacco, cannabis, etc.
The next type is a behavioral addiction, in which a person gradually becomes dependent on certain pleasurable behaviors.
SMUD is one such behavioral addiction. It is even called cyber-relational addiction because people become very much involved in online relationships. For them, these virtual relations (chat rooms, social networks, etc.) are more important than real-life ones, many times leading to marital discord and family instability.
It is an emerging disorder with a lot of controversies. Though SMUD is not an official diagnosis, its counterparts like gaming disorder and gambling disorder have been included in ICD-11 (11th revision of the International Classification of Diseases), for which diagnostic criteria are mentioned separately.
Like SMUD, other types of internet addiction also exist which are not yet given separate diagnostic criteria. They are cyber-sexual addictions in which individuals are engaged in viewing, downloading and trading online pornography; information overload type in which the individual will do excessive web surfing and data searching.
Psychological Impacts of SMUD
Social media use disorder can make you experience isolation. You may feel low in comparison with others, experience FOMO or the fear of missing out, worry about posted content, undergo online bullying, etc. These negative feelings can trigger anxiety and depression. It can even affect your self-confidence.
Ways to Diagnose
You may have SMUD if you have the following changes, which are rough guidelines to predict it:
- Persistent use of social media and gradual increase in the time spent on it (tolerance)
- Not able to control the use of social media (compulsivity)
- Priority being given to social media over other pleasurable activities
- Continuing use despite negative consequences (e.g. relationship issues, marital conflicts, health problems, financial loss, etc.)
Digital Detox Steps
Taking a break from engaging in social media activities is called digital detox or detoxification. Following are a few steps to do an effective detox of your social media addiction:
1: Goal Setting
First, determine the issue. Figure out which activities you want to reduce or eliminate. Set a specific goal for yourself based on whether you’d like to reduce or eliminate.
2: Time Management
Plan to commit for at least two weeks to change this addictive behaviour. You need to set an alarm or timer at regular intervals while you are using social media. You can even maintain a diary to keep a record of hours spent on social media.
Have a fixed routine both during week days and weekends. Keep yourself engaged in some physical activities like gym work out, walking, gardening, cooking, swimming, singing, dancing, etc.
3: Creating a Support System
It is always better to include a partner, family member or close friend to motivate you and make you stay engaged in other activities. Share your goals with them and ask them to monitor you periodically.
4: Relapse Prevention
Notice the benefits you experienced during the digital detox which will act as a reward. Identify your trigger factors, which can push you back to addiction. Plan your own strategies to manage those trigger factors, so that you can maintain long-term well-being.
Other Treatment Options:
Complete and detailed psychiatric evaluation to find out underlying causes/psychiatric co-morbidities like depression, anxiety, OCD, impulse control disorder, ADHD, and many other conditions.
Treatment of the underlying cause/co-morbid conditions is an essential step.
Some of the medications that can be of use are: anti-depressants, anti-anxiety pills, and drugs to control impulsivity, anxiety and ADHD.
Dr. Kurinji G R
Consultant Behavioral Science,
Kauvery Hospital, Chennai
