Is social media stressing you out? Written by a millennial psychologist and media expert, this workbook offers practical skills to help you reduce anxiety, balance screen time, deal with cyberbullies, and take charge of your life.
Social media has drastically changed how we communicate with one another. In many ways this is a good thing. For example, it’s easier than ever to stay connected to family and friends who live far away. But social media can also become addictive, stressful, and even alienating. If you’re like many teens, you probably check your smartphone several times throughout the day to stay up to date on the news from friends. But what happens when you’re so worried about missing the latest posts on your feed that you end up missing out on real life adventures and connections?
Grounded in evidence-based cognitive behavioral therapy (CBT), this unique and relatable workbook will help you manage the stress and anxiety that can result from excessive screen time. You’ll discover how to choose friends over followers, find tips for navigating cyberbullying, and discover new ways to get back in touch with your own life—without your smartphone or other devices.
Social media has an important place in your life—but it shouldn’t rule your life. It’s also important to remember that the “highlight reels” you see of your friends’ lives aren’t necessarily the “real” truth. If you’re ready to reduce social media stress, gain confidence in yourself, and become more engaged in the world around you, this workbook will show you how.
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About the Author
Goali Saedi Bocci, PhD, is a licensed clinical psychologist in private practice, published author, millennial expert, TEDx speaker, and media personality. She earned a PhD in clinical psychology from the University of Notre Dame; and completed her internship at the University of California, Berkeley; followed by a fellowship at Stanford University. Bocci has been a columnist for Psychology Today, writing the Millennial Media blog for nearly a decade, and garnering over two million hits worldwide. She is also a highly sought-after expert for top media outlets, including TIME, Newsweek, ABCNews, Chicago Tribune, Cosmopolitan, Refinery29, Elle, and Glamour; and has served as a recurring guest on the morning television show AM Northwest. You can find more information about her www.drgoali.com. Foreword writer Gina M. Biegel, MA, LMFT, is a psychotherapist, researcher, speaker, and author in the San Francisco Bay Area who specializes in mindfulness-based work with adolescents. An expert and pioneer in bringing mindfulness-based approaches to youth, she is author of Be Mindful and Stress Less, The Stress Reduction Workbook for Teens, and the Be Mindful Card Deck for Teens. For more information, visit her website at www.stressedteens.com.
Table of Contents
To the Parents and Professionals Reading This Book ix
To the Teens Reading This Book xi
Section I De-Friending Your Devices
Activity 1 Do I Really Have a Problem with Social Media? 2
Activity 2 Living in the Present or on Your Feed? 6
Activity 3 Social Media Culprits 11
Activity 4 Daily Tracking Log 14
Activity 5 Stages of Change 18
Activity 6 Goal Setting for Change 22
Activity 7 Creating Family Change 26
Activity 8 Tapping Your Tech-Free Tribe 31
Activity 9 Setting Boundaries to Save Your Sanity 36
Activity 10 Pros and Cons 39
Section II Applicable Survival Skills
Activity 11 Social Media Stress Management 42
Activity 12 Dealing with Device Distress 46
Activity 13 When Cyberbullying Strikes 51
Activity 14 Getting Bored on Purpose 55
Activity 15 Distracting Yourself…without Devices 59
Activity 16 Reading Books, Not Screens 64
Activity 17 Sleep and Blue Lights 68
Activity 18 Journaling Instead of Tweeting 72
Activity 19 Exercising without Earbuds 77
Activity 20 Tech Time Management 82
Activity 21 Self-Care for Social Media Overload 85
Activity 22 Nourishing Your Body 90
Activity 23 Nourishing Your Soul 95
Section III Going Tech-Free
Activity 24 Virtual World to Real World 100
Activity 25 Making Time for Friends 103
Activity 26 Self-Harm and Social Media 108
Activity 27 Tech-Free Weekends 114
Activity 28 "Smart" vs, "Dumb" Phones 118
Activity 29 Developing Self-Compassion 122
Activity 30 Looking Ahead 125
Activity 31 Making a Pledge 129
Saedi resides in Portland, OR.