Name: 五步驟教你養成更健康的「社交媒體」習慣！ (Social media & mental health: 5 steps to healthier habits)
Uploaded: 2025-01-30T21:01:10.000Z
Duration: 3 min 43 s

基礎數量詞

Social media, it's become part of everyday life for pretty much everyone.

社交媒體已成為幾乎每個人日常生活的一部分。

祈使句型

We use it to connect with our friends, share what we're up to with family, follow trends and draw inspiration from other accounts that interest us.

我們用它與朋友聯繫，與家人分享我們的近況，關注潮流趨勢，並從我們感興趣的其他帳戶中汲取靈感。

to 不定詞

While it's easy to get wrapped up in the world of social media, it's important to recognise when we need to take a step back.

雖然我們很容易沉浸在社交媒體的世界裡，但重要的是要認識到什麼時候我們需要退一步。

So here are five steps we can take to develop healthier social media habits for our mental health and wellbeing.

所以我們可以採取以下五個步驟來培養更健康的社交媒體習慣，以促進我們的心理健康和幸福。

Push notifications play a big part in keeping us engaged with social media apps.

推送通知在保持我們與社交媒體應用程式的互動方面發揮著重要作用。

By turning these off, we're not as easily tempted to check our phone as often.

關閉這些功能後，我們就不會那麼容易頻繁地查看手機了。

This can help you feel more in control of when you pick up the phone.

這可以讓你感覺更能控制自己接電話的時間。

Sometimes when we're scrolling on social media, it can feel like we lose track of time.

有時，當我們在社交媒體上瀏覽時，會感覺忘記了時間。

By setting some simple time limits or choosing specific times of the day for when we are on social media, it'll be easier to make sure that we still have time to do the other things that are important to us.

通過設定一些簡單的時間限制或選擇一天中的特定時間來使用社交媒體，我們就能更輕鬆地確保自己還有時間去做其他對我們來說很重要的事情。

A lot of social media platforms have settings that can help us track our screen time, set daily time limits or remind us to take a break.

很多社交媒體平臺都有一些設定，可以幫助我們追蹤螢幕使用時間、設置每日時間限制或提醒我們休息。

Have a look around the app settings and see what works best for you.

查看一下應用程式設定，看看哪種設置最適合你。

It's easy to feel overwhelmed by the amount of information on social media.

社交媒體上的大量資訊很容易讓人不知所措。

The algorithm is constantly serving new things that might capture our attention.

演算法不斷提供可能吸引我們注意力的新內容。

Sometimes, not all these things are what we'd like to see.

有時，並非所有這些事情都是我們希望看到的。

Unfollowing accounts that are causing stress can help build a more enjoyable experience.

取消關注那些給你帶來壓力的帳號，可以幫助你獲得更愉快的體驗。

Instead, follow the accounts that bring joy and positivity.

相反，要關注那些能帶來快樂和積極的帳號。

This can help keep our feeds full of the things that interest us and make us feel good.

這有助於讓我們的信息源充滿我們感興趣的東西，讓我們感覺良好。

Four, limit time on social media before bed.

四，限制睡前使用社交媒體的時間。

When we use or check our phones, our brains are stimulated by the movement and blue light being emitted from the screen.

當我們使用或查看手機時，我們的大腦會受到螢幕運動和藍光的刺激。

Instead of winding down and getting ready for sleep, this can have the opposite effect, making it more difficult to drift off.

這非但不能讓人放鬆下來準備睡覺，反而會產生相反的效果，讓人更難入睡。

Putting our phones down in the hour before bed can reduce this effect.

睡前一小時放下手機可以減少這種影響。

If it's too tempting to have the phone nearby, try leaving it on the other side of the room or in another room entirely.

如果手機放在附近太誘人，可以試著把它放在房間的另一邊或另一個房間。

Five, focus on the things you're grateful for.

It's normal for people to compare what they have to others.

人們將自己擁有的東西與他人進行比較是很正常的。

Social media has made it really easy to do this, and sometimes it doesn't make us feel very good.

社交媒體讓我們很容易做到這一點，但有時這並不會讓我們感覺很好。

To help with this, it can be useful to practice gratitude.

It could be appreciating a delicious meal, an important friendship, or a cuddle with a pet.

這可能是對美味佳餚、重要友誼或與寵物擁抱的感激。

Paying attention to what we are grateful for can help to improve our mood and be more aware of the things that make us feel good.

關注我們所感激的事物，有助於改善我們的情緒，讓我們更清楚地意識到那些能讓我們感覺良好的事物。

While social media is a great tool for lots of reasons, some people can find it upsetting.

雖然社交媒體是一個很好的工具，但有些人可能會覺得它讓人心煩意亂。

If you're finding that you're feeling upset, anxious, or stressed because of social media, it could be helpful to reach out for support from loved ones and people you trust.

如果你發現自己因為社交媒體而感到不安、焦慮或壓力，那麼向你的親人和你信任的人尋求支持可能會有所幫助。

Consider talking to a family member, friend, GP, counsellor, elder, or someone at eHeadspace or your local Headspace centre.

考慮與家人、朋友、全科醫生、心理諮詢師、長輩或 eHeadspace 或當地 Headspace 中心的人員交談。

There's also no shame in taking a break from things that aren't serving us.

從對我們無益的事情中抽身出來也並不可恥。

You can always return to it when you're feeling recharged, well-rested, and ready to reconnect.

當你感到精力充沛、休息良好並準備好重新建立聯繫時，你可以隨時回到這裡。

For more information about how you can build healthier social media habits, or ways to find support, visit headspace.org.au

欲瞭解更多有關如何培養更健康的社交媒體習慣或尋求支持的資訊，請訪問 headspace.org.au