In the quiet corners of India, from the crowded locals of Mumbai to the inviting hills of Leh and the serene ghats of Varanasi, a new kind of addiction is taking root. We are not talking about our ever-favorite chai or the national obsession of cricket and Bollywood. This is the irresistible glow of our smartphones that is always in our hands. Likes, shares, and notifications of social media have become the new sources of happiness. But is this digital high, leaving us feeling low in real lives?
Let’s delve into the science behind this phenomenon, decode this trap, and explore how we can reclaim our emotional well-being in a world ruled by algorithms.
But, what’s Dopamine Got to Do with It?
Ever felt a tiny rush of excitement when you see a new like on your Instagram post? That’s dopamine at work, a chemical in your brain often known as the “feel-good” neurotransmitter.
Dopamine is part of our brain’s reward system, which evolved to reinforce behaviors crucial for survival, like eating or social bonding. But here’s the twist: social media hijacks this system. Each notification triggers a spike in dopamine, making you crave more.
It’s no wonder that scrolling through Posts and Reels or receiving that WhatsApp reply feels oddly satisfying, like enjoying your favorite dessert. But much like overindulging in jalebi can be harmful for your body, too much dopamine can lead to trouble. When our brains are flooded with it repeatedly, they start demanding bigger “hits” to feel the same pleasure. And, this is “Dopamine Trap” where addiction begins.
For the Love of Social Media!
India is set to become one of the largest markets for social media platforms. As per Data Reportal, India was home to 462.0 million social media users in January 2024. In another more recent report released by the platform, they shared that there were 5.22 billion social media users around the world at the start of October 2024. This is equating to 63.8 percent of the total global population.
Did you note the use of past tense in the stats shared above, because as we write this and as you read it – the number has already changed (read: increased)! From our aunts and uncles forwarding “Good Morning” messages on WhatsApp to Gen Z/Alpha creating viral trends on Insta and Snapchat, we are all in the game.
But there’s a darker side to this digital wave that we are all riding. A Study has found that three out of four Gen Zers blame social media for having a negative impact on their mental health.
Stress from Validation: A young professional in Delhi might spend hours curating the perfect selfie, only to feel inadequate when it doesn’t get enough likes.
Sleep Deprivation: A student in Mumbai might stay up late, binge-watching reels, sacrificing precious hours of rest.
Comparison Culture: A homemaker in Lucknow might scroll through influencers’ posts, feeling her life lacks the glamour showcased on screen.
The more we consume, the more we’re trapped in a cycle of fleeting pleasure and lingering dissatisfaction.
You might also like to read: What is making Gen-Z Break Up with their Dating Apps?
Here’s the emotional cost of the scrolling on social media:
1. Anxiety and FOMO (Fear of Missing Out) – Social media thrives on the fear that everyone else is living their best life while you are stuck in a rut. You see your college friend posing at Goa’s beaches or someone posting elaborate Christmas party videos, and suddenly, your life feels dull.
2. Reduced Real-Life Interactions – In our quest to connect digitally, we are disconnecting from the world around us. Families might sit in the same room, each glued to their screens, sharing videos but not moments.
3. Self-Worth Tied to Metrics – When the number of likes becomes a measure of self-esteem, every unliked post feels like a personal failure. The pressure to appear perfect can leave you feeling hollow.
So, how can we break free from this?
Escaping the dopamine trap doesn’t mean you delete your accounts and turn off from social media entirely. Instead, it is about striking a balance. Here’s how:
1. Indulge in Mindful Scrolling and Set Boundaries –
Set specific times for checking social media instead of compulsively opening apps at any time. Keep your phone away during meals or use apps that track your screen time to limit usage. Start with a digital detox day, like spend your Sundays offline to rediscover the beauty of life beyond filters.
2. Reconnect in Real Life –
We are social beings, it is an innate desire in us to seek validations, approvals and most importantly, connections. Fulfil that need by indulging in real life, offline! You can take a cue from our culture itself. Join a morning yoga class, indulge in chai conversations, or participate in local festivals. These offline experiences enrich your soul more than any viral reel ever could.
3. Find Offline Hobbies –
Whether it’s gardening, playing a sport, or learning dance or music, activities that engage your hands and mind can help wean you off the constant need for scrolling. This can also help you get your boost of serotonin, which is the hormone that is associated with happiness, focus and calmness.
Remember the joy of a long conversation with a friend over filter coffee? Or the thrill of dancing at a wedding with family? These moments create lasting happiness, something no number of likes can replicate. Social media may be addictive, but it’s not invincible. By understanding how it manipulates our brains and taking proactive steps, we can reclaim our time, focus, and emotional well-being. Let’s strive to live not for the next notification, but for the next meaningful connection. Because in the end, the real “like” that matters is the one you give yourself!
If you are still not sure how real this problem is, here’s something you might be able to relate to:
Also Read: 7 Feel Good Movies By Women Directors from Bollywood for your next Girls’ Night In