Social media has become an integral part of modern-day life, but its excessive use can have a negative impact on mental health.
Here are some key points and examples of how social media can affect mental health:
Comparison and Self-Esteem
Social media is full of carefully curated images of people's lives, often portraying unrealistic expectations of what life should be like.
People tend to compare their lives with others on social media, leading to feelings of inadequacy and low self-esteem. For example, a study found that young adults who spend more time on social media have lower levels of self-esteem and higher levels of social comparison. 1
Remind yourself that social media often shows curated highlights, not the full reality. Engage in activities that boost your self-esteem.
Cyberbullying
Cyberbullying is a form of online harassment that can occur on social media platforms, leading to emotional distress and mental health issues. For instance, a study found that individuals who experienced cyberbullying had a higher risk of developing depression and anxiety. 2
Cyberbullying can be mentally challenging, but there are strategies to cope with the emotional impact.
Prioritize self-care. Engage in activities that bring you joy, such as hobbies, exercise, or spending time with loved ones.
Seek support and take action against cyberbullies. Reach out to friends, family, or a mental health professional.
Addiction and Obsession
Social media can be addictive, leading to a compulsive need to check for updates and notifications, which can affect mental health.
For example, a study found that people who reported higher levels of addiction to social media also reported higher levels of anxiety and depression. 3
Taking a break from social media can have significant well-being benefits, allowing you to reclaim your time and mental space.
Break free from social media addiction with a digital detox subscription.
Sleep Disturbances
The blue light emitted from electronic devices used for social media can disrupt the body's natural sleep cycle, leading to sleep disturbances. 4
A lack of sleep has been linked to increased anxiety and depression. For example, a study found that people who spent more time on social media were more likely to report poor sleep quality and insomnia. 5
Create a Relaxing Pre-Bedtime Routine to improve your sleep quality and manage insomnia. You can engage in activities such as solving CircZles or coloring in the Affirmative Coloring Books.
Isolation and Loneliness
Despite its name, social media can actually lead to feelings of isolation and loneliness. This can occur when people start to rely too much on social media for social interaction, which can lead to decreased face-to-face social interaction.
A study found that people who spent more time on social media reported higher levels of loneliness and social isolation.6
Be intentional about how you spend time on social media. Engage in meaningful interactions rather than passive browsing.
In conclusion, while social media has its benefits, it's important to be aware of its negative impact on mental health. By limiting social media use and being mindful of how it affects us, we can reduce the risk of mental health issues related to social media use.
Remember, you’re not alone in feeling the effects of social media comparison. Prioritize your well-being. If needed, consider seeking professional support through therapy or counseling.
Citations:
Schmuck, D., Karsay, K., Matthes, J., & Stevic, A. (2019). “Looking Up and Feeling Down”. The influence of mobile social networking site use on upward social comparison, self-esteem, and well-being of adult smartphone users. Telematics and Informatics, 42, 101240. https://doi.org/10.1016/j.tele.2019.101240
Kota, R., & Selkie, E. (2018). Cyberbullying and mental health. In Springer eBooks (pp. 89–99). https://doi.org/10.1007/978-3-319-69638-6_7
Seabrook EM, Kern ML, Rickard NS Social Networking Sites, Depression, and Anxiety: A Systematic Review JMIR Ment Health 2016;3(4):e50 https://doi.org/10.2196/mental.5842
Wikipedia contributors. (2024, May 12). Biological effects of high-energy visible light. Wikipedia. https://en.wikipedia.org/wiki/Biological_effects_of_high-energy_visible_light
Bhat, S., Pinto-Zipp, G., Upadhyay, H., & Polos, P. G. (2018). “To sleep, perchance to tweet”: in-bed electronic social media use and its associations with insomnia, daytime sleepiness, mood, and sleep duration in adults. Sleep Health, 4(2), 166–173. https://doi.org/10.1016/j.sleh.2017.12.004
Dar Meshi, Shelia R. Cotten, Andrew R. Bender; Problematic Social Media Use and Perceived Social Isolation in Older Adults: A Cross-Sectional Study. Gerontology 3 March 2020; 66 (2): 160–168. https://doi.org/10.1159/000502577
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