Social media overuse: taking back control
सोशल मीडिया का ज़्यादा इस्तेमाल
Social media apps are designed to keep people scrolling. For many students, this crowds out sleep, study and real-world friendships.
Problematic use is linked with anxiety, low mood, body-image concerns and cyberbullying.
Medically reviewed by Dr. Kuldeep Budania, MBBS, MD Psychiatry
Common symptoms
- Checking the phone first thing in the morning and last at night
- Losing track of time while scrolling
- Feeling worse after comparing with others online
- Irritability when unable to use the phone
Causes
- Endless feeds and notifications
- Boredom, loneliness or escape from stress
Risk factors
- Anxiety, depression, ADHD, poor sleep
For students
- Turn off non-essential notifications; use app timers
- Keep the phone outside the bedroom at night
- Unfollow accounts that make you feel worse
How it is diagnosed
- Assessment of use pattern and associated anxiety, mood or sleep problems
Treatment options
- 1Behavioural plan with gradual reduction
- 2Treating underlying anxiety or depression
Psychotherapy and counselling
- CBT for problematic internet use
- Family sessions to agree on screen rules
Guidance for family
- Agree on family screen rules that adults follow too
- Avoid snatching phones; negotiate and offer alternatives
- Watch for cyberbullying and changes in mood
When to see a psychiatrist
- Stress, sleep or mood problems lasting more than two weeks
- Panic attacks, inability to study, or skipping classes
- Any thought of self-harm or ending life — seek help the same day (Tele-MANAS 14416, emergency 112)
Thoughts of self-harm or a medical emergency? Call Tele-MANAS 14416 (24×7, free) or 112.
Free self-assessment
A short screening in Hindi or English. Private — nothing is saved. Screening does not establish a diagnosis.
Frequently asked questions
How much screen time is too much?
It depends on the effect: if it harms sleep, study, mood or relationships, it is too much for you.
Can I consult from my hostel or PG?
Yes, by private video at a time that suits your schedule. Students under 18 need a parent or guardian to be present, as per telemedicine guidelines.
Is it confidential?
Yes. Nothing is shared with your school, coaching institute, college or employer.
Help is available — confidential, in Hindi or English.
Private video consultation from anywhere in India with an Ajmer-based psychiatrist. Psychiatry consultation ₹500.
This page is for education and does not replace a personal consultation. Do not start or stop any medicine without a doctor's advice.