In recent years, social media has become a dominant force in our lives, shaping how we communicate, share information, and connect with others.
While social media platforms offer positive benefits such as opportunities for connection, community, access to information, motivation and creative expression, excessive usage and dependency is increasingly negatively impacting mental health. Let’s explore some of the potential issues.
Negative Effects of Social Media
1. Comparison and Self-Esteem Issues
One of the most significant drawbacks of social media is the tendency for users to compare themselves to others. Seeing curated highlights of others’ lives can lead to feelings of inadequacy, low self-esteem, anxiety, and body-related issues as individuals may feel they do not measure up. Research by the American Psychological Association has shown that social media usage is linked with high levels of fear and low self-esteem. Based on a survey conducted by the Dove Self-Esteem Project, 60% of girls and 41% of boys feel pressure to look a certain way because of social media.
2. Cyberbullying and Harassment
Social media can be a breeding ground for negative behaviour, including cyberbullying. Cyberbullying can be detrimental to a person’s mental and physical health. Victims can experience significant social isolation and feel unsafe. It can lead to emotional and physical harm, loss of self-esteem, feelings of shame and anxiety, concentration and learning difficulties.
3. Addiction and Overuse
The addictive nature of social media can lead to excessive use, which may interfere with daily life, responsibilities, and face-to-face relationships. “Social media platforms drive surges of dopamine to the brain to keep consumers coming back over and over again,” says Nancy DeAngelis, CRNP, Director of Behavioral Health, Jefferson Health. DeAngelis states that “the shares, likes and comments on these platforms trigger the brain’s reward center, resulting in a high similar to the one people feel when gambling or using drugs.”
This overuse can contribute to feelings of stress and isolation and can exacerbate symptoms of anxiety, depression, ADHD, reduced attention span and body dysmorphia. A recent study published in the Journal of the American Medical Association (JAMA) revealed that teens who use social media more than three hours per day may be at heightened risk for mental health problems.
4. Disrupted Sleep Patterns
Engaging with social media late into the night can disrupt sleep patterns. Poor sleep can exacerbate mental health issues, leading to a cycle of fatigue, irritability, and decreased cognitive function.
It’s not just teens suffering from social media overuse. On average, U.S. adults spend 3.5 hours on social media before bed every night, comprising 74.7% of their daily use, according to a February 2023 survey by Sleep Doctor, the parent company of SleepFoundation.org. Three-quarters of survey respondents say they use at least one of the major social-media platforms before going to sleep each night.
5. FOMO (Fear of Missing Out)
Social media can fuel FOMO, as individuals may feel anxious about missing out on events, trends, or experiences shared by others. This fear can lead to compulsive social media checking and increased feelings of anxiety and dissatisfaction.
Finding a Balance
To harness the benefits of social media while mitigating its negative effects, consider the following strategies:
- Limit Screen Time: Set boundaries on daily social media use to prevent overuse and promote healthier habits. Give yourself periods of screen-free time daily, especially before sleep. A study published in the Journal of Social and Clinical Psychology mentioned that limiting social media use to half an hour daily can significantly reduce depression and loneliness.
- Curate Your Feed: Follow accounts that inspire and uplift you, and unfollow those that trigger negative feelings or comparisons.
- Engage Mindfully: Be deliberate about how you interact with social media. Take breaks when feeling overwhelmed or anxious. Mindfulness practices have been positively linked to the mediation of FOMO and social media addiction.
- Focus on Real Connections: Prioritise face-to-face interactions with friends and family to cultivate deeper relationships.
- Seek Help When Needed: If social media is significantly impacting your mental health, consider speaking with a mental health professional for support and guidance.
Conclusion
The impact of social media on mental health is multifaceted, offering both opportunities for connection and risks for emotional well-being. By understanding these dynamics and approaching social media mindfully, we can create a healthier relationship with these platforms, ultimately enhancing our mental health and overall quality of life.
