Is Social Media Wrecking Your Mental Health?
Do you ever find yourself waking up with the urge to check your social media accounts?
Or check your notifications?
Or to watch “just a couple” TikTok videos?
Do you feel compelled to do the same before bed? And randomly throughout the day too?
You tell yourself you’ll sneak a quick peek. Then, before you know it, an hour has slipped away.
Sound like you?
If so, you’re not alone.
In our perpetually connected, digitally saturated world, excessive use of social media is a widespread problem that raises some serious concerns. Its impact on mental health cannot be overlooked and is often understated.
As we immerse ourselves in virtual communities, we expose ourselves to countless scenarios that can negatively affect our psychological well-being.
Social platforms often showcase carefully curated lives, emphasizing the highlights and achievements of others while leaving out the reality of day-to-day struggles and challenges we all have to face and overcome.
The quest for approval through “clicks” and “likes” can lead to addictive behaviors, resulting in lower self-esteem and an unhealthy dependence on external validation for self-worth.
Today, we’ll discuss some of the most common perils associated with navigating the social media landscape – and how to handle them.
The Toll on Mental Health
In our modern digital age, there is mounting evidence that excessive social media use can take a significant toll on our mental health.
Depression, anxiety and loneliness have all been linked to social media use. Recent studies referenced by The Child Mind Institute and The National Center for Health Research suggest people who frequently engage in social media use feel less satisfied with life than those who spend more time on non-screen-related activities.
It gets worse.
More than 40 percent of Instagram’s users are 22 years old and younger.
Some 22 million teens log onto Instagram in the United States each day.
According to Facebook's own internal surveys, more than 13% of teen girls said that Instagram worsens suicidal thoughts and 17% said their eating disorders got worse with Instagram use. About 32% of teen girls said that when they felt bad about their bodies, Instagram made them feel worse.
That equates to more than 7 million teen girls negatively affected by social media in the United States alone – each day.
But how did we get here?
Well, beyond the glossy veneer of flawlessly filtered photos and carefully curated posts lies a complex emotional landscape. Many underestimate the profound psychological impact of endlessly scrolling through feeds filled with images of seemingly perfect lives.
Social media offers nearly endless opportunities to compare ourselves with others, and scrolling often leads to feelings of jealousy and self-doubt. Constantly scanning images of perfect bodies jet setting on fancy vacations can lead to feelings of inadequacy and even discontent with our own lives.
My clients often report that using social media leads to feeling “less-than”. This is what we can expect when constantly comparing ourselves to what we see on our screens. It is part of the human condition to compare ourselves with others, but never before have we faced a limitless stream of opportunities to do so. And never before have the negative implications been so severe.
A Flawed Filter
Viewing carefully curated snippets of someone's life can give the impression that they are living in perpetual bliss. And when you know that's not the case for yourself, it can leave you feeling defeated.
Additionally, continuous exposure to filtered and digitally manipulated images can lead to heightened self-consciousness and a diminished appreciation for your own physical attributes.
This phenomenon is even recognized and termed as "Snapchat dysmorphia."
Comparing ourselves to others can trigger a harmful cycle of self-criticism, fostering a persistent sense of “not being good enough.” And the illusion of perfection can lead to feelings of inadequacy and self-doubt.
Remember, life's authenticity lies in its imperfections, not the filtered snapshots on your feed.
Seeking Worth in Likes and Comments
The pressure to maintain an active online presence and the fear of missing out on notifications, likes, and comments can contribute significantly to anxiety and stress. And tying our self-worth to virtual metrics can leave us vulnerable to fluctuations in validation.
Social media’s pervasive nature can lead to a constant need for validation through likes, comments, and shares. If you post a picture hoping to receive likes or comments and don’t get the feedback you desire, you may end up feeling disappointed or invalidated.
Perpetually seeking this kind of external approval can lead to addictive behaviors, resulting in a decline in self-esteem and an unhealthy dependence on outside validation for self-worth.
It is easy to get stuck in this feedback loop, where the more engagement we receive on our posts, the better we feel about ourselves. These digital analytics offer an instant boost to our self-esteem and sense of belonging, and the immediacy of the gratification makes it attractive and easy to return to time and time again, despite knowing the potential downsides.
When we consistently hitch our self-worth to these virtual standards, we become increasingly dependent on external validation for our self-esteem. We are handing control of our self-esteem to the unpredictable whims of the digital world. This dependency can create an emotional rollercoaster, as our self-esteem soars with each surge of likes and plummets when the digital affirmation dwindles.
All this additional stress and anxiety can have profound effects on one’s well-being. One of the more significant areas affected is sleep.
Sleep Disruption
A 2018 study found that almost 70 percent of participants reported checking their social media in bed before going to sleep.
Using social media at night can disrupt your sleep patterns and lead to difficulty falling asleep, reduced sleep quality, and decreased overall sleep duration.
Nighttime scrolling can be particularly problematic since the bright screens of our devices emit blue light, which mimics natural daylight and tells our brains, “Hey! It's time to be awake!”
As a result, our bodies may not produce sufficient melatonin, making it more difficult to fall asleep.
On top of that, the content we encounter on social media before bed can often be stimulating or emotionally charged, further hindering our ability to relax and transition into a restful state.
Whether it's a heated debate, distressing news, battling internet trolls, or simply the excitement of engaging with interesting posts, our minds become more active precisely when they should be winding down.
Fear of missing out (FOMO) may further drive this behavior and further prevent you from unwinding before bed.
FOMO (Fear of Missing Out)
The Fear of Missing Out can generate anxiety and stress, as we perceive ourselves to be left out of life's grand adventures. Remind yourself that real-life unfolds beyond the pixels, and embracing your own journey is far more rewarding than spending time on the perfect shot.
After all, that time could be better spent enjoying life.
When the Fear of Missing Out on what’s happening in your digital world leads to you missing out on real life activities, you’ve got an issue.
Using social media apps too often and for too long a time can lead to missing out on things like connecting with others in person, connecting with the natural world, and even taking care of ourselves. If we find ourselves prioritizing social media apps over self-care activities like spending time with friends and family, or going for a walk, hike, or bike ride, we risk serious mental health consequences.
That’s why it’s important to learn to recognize signs that we’re getting carried away with our social media use. When we begin to notice any negative effects on our mental health, we must make changes in order to protect ourselves.
Let’s explore some ways to do just that.
A Better Way Forward
According to the Pew Research Center, 72 percent of people in the United States alone reported using some type of social media in 2021. That’s 69 percent of adults and 81 percent of teens, amounting to more than 238 million people.
This is a huge population set with an increased risk of developing feelings of anxiety, depression, and loneliness due to overuse of social media.
How, then, do we navigate a reality where we can safely assume that the vast majority of us will continue to use social media despite the potential risks?
One of the best ways is to take a break from social media – often called a “digital detox”.
Digital Detox
A digital detox is an intentional, temporary break from the online world. It’s a proactive measure intended to disconnect from the constant stream of information and digital engagement to recharge, refocus, and regain a healthier balance between our online and offline worlds.
Tips for a Successful Digital Detox:
Clearly Define Goals: Having a specific objective can help you stay positive and motivated. This can include reduced overall screen time, improving mental well-being, simply taking a break, or a combination of several individual goals.
Choose the Duration: This can range from several days up to weeks or months, depending on your goals and comfort level.
Notify Contacts: Inform friends, family, and colleagues of your intent to take a digital detox. Be sure to provide an alternative contact method in case of emergency.
Unplug Gradually: If going offline “cold turkey” seems overwhelming, consider a gradual approach. Start by reducing overall daily screen time, then gradually disconnecting from specific platforms or apps. This approach allows for a smoother transition from a highly connected digital lifestyle to a more balanced and mindful one.
Plan Offline Activities: Maybe it’s learning to knit. Maybe it’s a dusty book on your shelf. Maybe it’s a challenging hike you’ve been waiting to tackle. Whatever it is, get after that thing you’ve been planning on doing but putting off for far too long. (We all have them!)
Seek Accountability: Share your digital detox plan with a friend or family member who can help hold you accountable and provide support.
Reflect and Journal: Use the period to reflect on your relationship with social media and technology in general. Keeping a detox journal can be a great tool for success. Journal your thoughts and feelings, noting any changes in mood or behavior.
Evaluate your Experience: After detoxing, assess how it affected your well-being, productivity, and overall satisfaction with life. Use your detox journal as an assessment tool. It can help evaluate the effectiveness of the detox and guide you the next time you feel like taking a break from social media.
Taking a digital detox and engaging in activities that nourish the soul can foster mental clarity and promote emotional well-being. This can lead to an improved relationship with social media – and ourselves.
But for some of us who rely on social media for our income, a digital detox is not always a viable option.
Fear not!
I have more tips for successfully reframing your relationship with social media without taking a prolonged break.
Mindful Use of Social Media
Establishing well-defined boundaries for social media use is a great way to keep yourself in check when scrolling starts to encroach on personal or work hours.
This practice, often referred to as “conscious consumption,” serves as an excellent means of self-regulation. Take a moment to assess your emotions and intentions by asking yourself why you’re logging on in the first place and what you hope to gain from your online interactions.
This simple practice of checking in with yourself before you begin scrolling can not only decrease total scrolling time, but can also improve the overall impression of the interaction.
This self-awareness can help you avoid mindless scrolling and ensure that your time spent on social media aligns with your goals and values.
Making “mindful posting” a priority on social media can drastically improve your online presence and experience. Before sharing content, carefully consider the potential impact on your audience and your personal well-being. Reflect on whether it contributes positively to the online discourse or if it might incite unnecessary negativity or conflict. Be cautious with what you share, and strive for authenticity and respect in your interactions.
Mindful Posting and mindful engagement on social media go hand-in-hand, each informed by a heightened sense of consciousness, intentionality, and a discerning perspective. These practices empower you to use these platforms with purpose, enriching your online experience while minimizing potential negative effects.
Digital well-being tools serve as valuable assets in curbing unhealthy social media habits. Actions like limiting notifications, setting time constraints, and implementing a social media curfew can make significant contributions to your overarching goal of nurturing a healthier relationship with your favorite apps. These tools provide tangible support for maintaining balance and promoting a positive digital presence.
By practicing mindful engagement on social media, you can maximize the benefits of these platforms and minimize their potential drawbacks. This allows you to maintain a healthier and more intentional digital presence that aligns with your core values.
Practice Empathy
Practicing empathy is a fundamental aspect of meaningful and compassionate human interaction, both online and offline. When it comes to social media and digital communication, practicing empathy poses a unique challenge due to the inherent potential for misunderstandings.
Empathy also requires withholding judgment and criticism. If someone is going through a difficult time or sharing a personal struggle online, offer your support and encouragement. Let them know you're there to listen or assist if they need it. Try to understand where others are coming from, even if you disagree with them. And always refrain from making derogatory comments or engaging in personal attacks.
Have you ever made a comment only to regret it later and delete it?
Remember, it’s better to lead with empathy than be left with regret.
Set a positive example by practicing empathy in your online interactions the same way you would in your offline interactions. Your empathetic responses can encourage others to do the same, fostering a more compassionate online space — and a better world for all.
When To Seek Help
While social media addiction is not officially recognized as a distinct disorder, many mental health professionals and researchers do acknowledge the existence of problematic internet and digital media use. Professionals in the field often address these issues under broader categories like impulse control disorders, addictive behaviors, or behavioral addictions.
Online habits have the potential to start significantly affecting your daily responsibilities, mental well-being, and interpersonal relationships. It's essential to seek help if you or someone you know is experiencing negative consequences related to excessive internet or social media use, as mental health professionals can provide support and strategies for managing these challenges.
The Bottom Line
In a world where social media is deeply integrated into our lives, we have the power to make intentional choices that prioritize our mental well-being and the well-being of others.
The insatiable desire to check notifications and indulge in seemingly harmless scrolling has become a daily ritual for many. If this daily script feels all too familiar, know that you're not alone.
Beneath the surface of this digital landscape lies a complex emotional world with profound implications for our mental well-being. The pressure to measure up to the idealized lives portrayed on social media can spawn feelings of inadequacy and self-doubt, leaving us with a nagging sense of falling short.
It is crucial to keep in mind that social media apps are intentionally designed to keep you scrolling for as long as possible. However, by practicing mindful engagement and empathy, we can build healthier relationships with social media and, ultimately, with ourselves and those around us.
It's a journey toward balance, authenticity, and greater emotional resilience in our digital age.
This path empowers us to make technology work for us, rather than the other way around, ultimately leading to a more fulfilling and harmonious coexistence with the digital world.
