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Learn more about social media addiction
Social media addiction, sometimes called problematic social media use, refers to a pattern of social media engagement characterised by loss of control over use, continuation despite negative consequences, and compulsive checking that interferes with daily life, relationships, sleep, or work. It is not currently a standalone diagnosis in the DSM-5 or ICD-11, though it shares features with recognised behavioural addictions and is an active area of clinical research. The design of social media platforms, including unpredictable reward mechanisms and social comparison features, can make compulsive use develop in ways that feel difficult to interrupt even when a person actively wants to change their habits.
Problematic social media use exists on a spectrum. The following signs suggest the pattern has moved beyond deliberate use.
Common signs
- Spending significantly more time on social media than intended, repeatedly
- Feeling a strong urge to check platforms even in situations where you know it is inappropriate or unhelpful
- Using social media primarily to manage or avoid difficult emotions, including boredom, anxiety, or loneliness
- Continued use despite knowing it is contributing to low mood, anxiety, or interpersonal problems
- Multiple unsuccessful attempts to reduce use or set limits on screen time
- Feeling irritable, restless, or anxious when unable to access social media
Other common experiences
- Sleep disruption due to late-night use or inability to stop scrolling
- Reduced time spent on relationships, physical activity, or work as a result of use
- Negative self-comparison following exposure to others' curated content
Problematic social media use responds to the same approaches used for other behavioural addictions, with a focus on identifying the underlying drivers and building sustainable alternatives.
- CBT (Cognitive Behavioural Therapy) CBT identifies the triggers, emotional patterns, and habitual cues behind compulsive social media use and builds practical strategies for responding differently.
- Solution-focused therapy Solution-focused therapy directs attention toward what is already working and what alternative sources of connection, meaning, or stimulation are available, helping build momentum toward change.
- Coaching Coaching supports the development of more deliberate and intentional digital habits, and is useful for people who want practical, goal-oriented support rather than deeper psychological exploration.
- Counselling Counselling provides space to explore the emotional needs that social media is meeting, including loneliness, approval-seeking, or avoidance, and to develop other ways of addressing them.
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners across Europe and globally, in over 60 languages. We work with over 2,500 vetted therapists, with in-person availability in Berlin, Amsterdam, Barcelona, Lisbon, Vienna, and other major cities, alongside online sessions worldwide. It's Complicated is free to use, and you pay your chosen therapist directly at rates they set.
Finding a therapist who understands compulsive digital use as a psychological pattern, rather than a discipline problem to be solved with willpower, makes the work considerably more useful. Our matching service is built to remove that friction. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself.
Get matched with a therapist who specialises in social media addiction, or browse the directory.
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