Gone are the days when it took hours or even days for information to travel. In today’s society, news—whether positive or negative—spreads quickly. This means both uplifting and harmful content can have a significant impact. The social media-heavy environment we live in today connects people globally in ways that were never before possible. While there are certainly positive aspects of social media, there are also negative and challenging ones. Unfortunately, the harmful elements can have a toxic effect on individuals of all ages, sometimes leading to mental health struggles and addiction.
What Are the Common Forms of Social Media?
Social media is generally considered a collection of apps on our smartphones, computers, and tablets that allow users to communicate and share photos or videos with family and friends. Popular platforms include TikTok, Facebook, Twitter, Instagram, and many others. The broad definition of social media encompasses all internet-based technologies that facilitate the sharing and exchange of ideas, thoughts, and information across virtual networks and communities. Regardless of the platform, social media sites and apps provide users with instant electronic communication with people nearby or on the opposite side of the world.
According to the Pew Research Center, over three billion people use social media in some form, and more than ninety percent of people between the ages of 18 and 29 use at least one type of social media daily. However, many questions remain about the impact of excessive social media use and how prolonged exposure to both its positive and negative aspects may ultimately harm mental health. In some cases, these effects can lead to worsened mental health conditions or addiction-related struggles.
What Are the Effects of Social Media on Mental Health?
Social media platforms are intentionally designed to capture and hold users’ attention for as long as possible. For some, excessive screen time—whether browsing Facebook or swiping through Instagram posts—can lead to unhealthy emotions like envy, inadequacy, fear, anger, hatred, and dissatisfaction with their own lives. Some studies suggest that extended internet use and screen time associated with social media can contribute to symptoms related to depression, anxiety, attention-deficit hyperactivity disorder (ADHD), and insomnia.
Social media can also trigger feelings of isolation and loneliness. Many social media apps use reinforcement mechanisms such as “likes,” “swipes,” and “comments.” The emotions triggered when someone does not like your post or, worse, posts negative or hurtful comments, can evoke powerful negative feelings.
Another important consideration is the relationship between addiction and social media. Research shows that excessive social media use can create a stimulation pattern in the brain like that of other addictive behaviors. As a result, the brain begins to react to social media the same way it responds to other “reward” systems associated with addictive behaviors, such as drinking, drug use, or gambling. When a user experiences a positive interaction on social media, the brain releases dopamine, creating feelings of joy and pleasure. Some studies have noted that social media addictions are often linked to (or worsened by) co-occurring disorders such as chronic stress, depression, trauma, or anxiety.
Tips for Healthy Social Media Use
Whether or not social media affects your mood and causes problems in your life depends partly on how you use it. These tips can help you maintain a healthy online presence and keep things in perspective for a more enjoyable, productive experience.
- Curate your experience: Remember that positive self-presentation is a key motivation for using social media. Try not to compare your life to the lives of others. People are far more likely to share highlights, such as vacation photos or news about a new car or house, than they are to post about their personal struggles, like divorce or financial issues. Everyone has low points, but not everyone shares them online.
- Set limits: Establish a reasonable daily limit for engaging with social media and stick to it. Decide what you’ll do when you log off—whether it’s reading a book, exercising, or meeting a friend for coffee. Set a timer, and when it goes off, turn your attention to your chosen activity.
- Close tabs: Keep social media tabs closed while you’re working or doing important tasks. This will prevent distractions and reduce the temptation to check in, which can lead to wasted time and negative emotions.
- Remove phone apps: If you’re concerned about overuse, consider removing social media apps from your phone. This way, you won’t be tempted to check in during idle moments. Instead, keep something else handy, such as a book, knitting, or a journal, to occupy your time while commuting or on lunch breaks.
- Reduce access: Keep your phone in a drawer at work, or in one place at home, so it’s not constantly within reach, tempting you to visit social media sites.
- Unfollow negative influences: If someone in your friend circle posts things that you find distasteful, offensive, or otherwise negatively affect your mood, unfollow them or block their posts from your feed. Similarly, if you find yourself obsessing over someone else’s life and feeling envious, unfollow or block them to avoid the temptation to compare your life to theirs.
- Stay positive: Avoid the temptation to post negative content, as it only spreads negativity and can cause you to dwell on the bad. Instead, aim to keep your posts positive and maintain a positive attitude in your interactions with others online.
- Ignore trolls: Don’t engage with individuals who post extremely negative comments to provoke arguments or online fights. If someone posts inflammatory comments on your profile, don’t respond—simply delete the comment and unfollow the user.
- Unplug occasionally: Occasionally, spend an entire weekend unplugged. Avoid logging into social media for 24 to 48 hours. If the thought of unplugging makes you anxious, let your social network know you’ll be away for a few days. While it might feel difficult at first, you may find that disconnecting for a while brings a greater sense of calm and well-being.
- Talk to someone: If you feel that social media use is becoming a problem but you’re unsure how to address it, consider therapy. A licensed therapist can help you work through the issues that make you crave social media. Therapy can also provide you with strategies to improve the quality of your online engagement.
By being mindful of your social media habits and taking steps to create a healthier online experience, you can protect your mental health while still enjoying the benefits of staying connected.
New Dimensions Can Help!
Recent studies of the social media app, Tik Tok, discovered that only 8 minutes of Tik Tok can have negative consequences on mental health. If you are finding that your mental health or that of your teenager is being impacted by social media, New Dimensions can help. New Dimensions offers adolescent and adult intensive outpatient therapy to address mental health and substance abuse issues. This intensive outpatient treatment is for those persons needing more than what can be offered in once-a-week therapy. It is also a good next step from inpatient or residential treatment. Find out more by visiting www.nddtreatment.com or by calling 800.685.9796.
If you want to connect with an individual therapist for psychotherapy, obtain marital or couples counseling or family therapy, our sister affiliate, MHThrive provides these services. Visit www.mhthrive.com or call 713.477.0333 to connect with a therapist.