The impact of social media on mental health

In a world dominated by screens, an increasing number of people are gradually disconnecting from themselves and others. Ironically, social media, which was intended to promote connection, has instead contributed to this disconnect.

Platforms like Facebook, Instagram, Twitter, TikTok, and Snapchat have made it easier to interact with family and friends, share great moments and stay up to date on the most recent events. However, the emphasis on tailored highlight reels, likes, and growing followers, have become the standard.

These platforms have revolutionized communication and interaction among people. Yet, having gained popularity among users, concerns arise about their effects on mental health. The benefits and drawbacks of its influence on human psychology and physical well-being are to be examined.

THE GROWTH OF SOCIAL MEDIA

Since the dawn of social media in the early 2000s, pioneered by platforms like MySpace, Friendster, and LinkedIn, their popularity has skyrocketed. As of April 2024, there were 5.44 billion internet users worldwide, which amounted to 67.1 percent of the global population. Of this total, 5.07 billion, or 62.6 percent of the world's population, were social media users (Statista, Internet and Social Media users in the World 2024).

The average user spends approximately two hours and twenty-five minutes daily on their preferred platforms, accounting for a significant portion of their waking hours. This unprecedented level of engagement has transformed the way we interact, communicate, share experiences, and even perceive ourselves and others.

POSITIVE IMPACTS OF SOCIAL MEDIA ON MENTAL HEALTH

While social media may have caused unintended effects, the positive impacts on our well-being do not go unnoticed. These impacts include:

Staying connected: The issue of distance barriers has been significantly reduced, as social media now acts as a means of staying in touch with friends and family. It is also beneficial to those who may feel lonely, such as those living in rural places or who are physically unable.

Groups such as PatientsLikeMe can provide support for persons dealing long-term diseases, or rare disorders. Furthermore, social media campaigns on platforms such as GoFundMe can raise awareness and revenue for charitable organizations while instilling a sense of connection and community.

Spreading information: Social media platforms are increasingly becoming effective tools through which awareness about mental health is being created and stigma reduced. There are open platforms where discussions about mental health take place, making it possible for individuals to share their personal experiences and seek advice. A lot of organizations and specialists in this area utilize social media to circulate important information and resources.

 7 Cups and Asido Foundation provide a safe space for individuals to share their stories, connect with others who have experienced similar struggles and by extension, provide therapy sessions for these affected people.

Creativity: Platforms such as Instagram, YouTube, and TikTok, among others, serve as channels through which one can express themselves creatively. Sharing art, music, writing, or any other creative thing gives a sense of satisfaction while connecting with like-minded people. Virtual book clubs or hobby groups on sites like Goodreads, DeviantArt, and GitHub can also help users connect with others who share their interests. 

Positive reinforcement: Like counts, comments from users, and shares received on social media can give a quick boost of dopamine, a chemical that makes us feel good. When used in moderation, this can enhance mood and self-esteem.

Networking: Sites such as LinkedIn can help individuals advance their careers, find job opportunities, and connect with mentors. This can contribute to a sense of purpose and achievement, positively impacting mental well-being.

NEGATIVE IMPACTS OF SOCIAL MEDIA ON MENTAL HEALTH

Existing findings have increasingly identified the negative consequences of social media on mental health issues:

Comparison and Low Self-esteem: Social media usually portrays an idealistic and edited version of people’s lives, often leading to a detrimental effect on self esteem. The Constant exposure to seemingly perfect lives can create a distorted perception of reality, leading individuals to feel inadequate, envious, and even dissatisfied with their current state.

A study by the Royal Society for Public Health found a correlation between increased social media usage and higher levels of depression, anxiety, and loneliness among young people. This suggests that the carefully constructed and often unrealistic portrayals of life on social media platforms contribute to feelings of inadequacy and low self-worth.

Addiction and Compulsive Behavior: The design of social media platforms, with their infinite scrolling and intermittent reinforcement (likes, comments), can be highly addictive. This can lead to compulsive checking and scrolling, potentially interfering with work, study, and real-life social interactions.

Sleep Disruption: Using social media at night time especially could disturb sleep patterns. Screens emit blue light that inhibits the production of melatonin which makes people have difficulties in falling asleep. Additionally, social media content is stimulating and prevents relaxation from taking place before bed (Harvard Health Publishing: “Blue light has a dark side” 2012).

Information Overload and Stress: There is an inundation of information, news (often negative), and opinions on social media that can be too much for some people to handle. Thus, information overload may result in stress relating to global crises or political discordance, leading to the experience of anxiety among them as well as helplessness.

Reduced Face-to-Face Interaction: While social media can facilitate connections, it can also replace in-person interactions. Nonverbal cues, essential for genuine communication, are absent in online interactions, and this can lead to misunderstandings, decreased empathy, and a weakened sense of belonging.

Studies have consistently linked reduced face-to-face interaction to increased rates of depression and anxiety. The Pew Research Centre, found increasing trends of loneliness, especially among younger generations, and the American Psychological Association, published a research on the correlation between technology use and mental health, including increased anxiety and depression.

RESEARCH FINDINGS

Numerous investigations have examined the relationship between social media engagement and psychological well-being. While outcomes may appear inconsistent, several predominant patterns have surfaced:

1. A study conducted in 2017 and disseminated via the American Journal of Preventive Medicine found that young adults characterized by elevated social media interaction (exceeding 2 hours daily) exhibited a propensity for social isolation at a rate twice that of counterparts who engaged for less than 30 minutes per day.

2. An inquiry unveiled in the Journal of Social and Clinical Psychology in 2018 revealed a causal correlation whereby the curtailment of social media interaction engendered favorable alterations in feelings of loneliness and depressive states. Subjects who constrained their social media engagement to a mere 30 minutes daily over three weeks manifested notable reduction in loneliness and depressive symptoms.

3. An expansive investigation comprising over 12,000 individuals aged 13 to 16 in the United Kingdom, as chronicled in The Lancet Child & Adolescent Health in 2019, indicated that social media interaction correlated with diminished sleep quality and a reduction in physical activity. Moreover, it increased exposure to cyberbullying and adversely impacted mental health indices, particularly amongst female participants.

4. A 2020 analysis articulated in the Journal of Adolescent Health postulated that adolescents engaging in social media for durations exceeding 3 hours daily faced an escalated likelihood of encountering mental health challenges, notably those of an internalizing nature.

5. An examination documented in the Journal of Affective Disorders in 2021 found that maladaptive social media practices were linked with heightened levels of depression, anxiety, and stress during the COVID-19 pandemic.

It's important to note that while these studies show correlations, establishing direct causality can be challenging due to the complex interplay of factors affecting mental health.

STRATEGIES FOR HEALTHY SOCIAL MEDIA USE

Given the potential negative impacts of social media on mental health, it's crucial to develop strategies for healthier usage

1. Set Time Limits: Use built-in app features or third-party apps to set daily time limits for social media use. This can help prevent mindless scrolling and promote more mindful engagement.

2. Take Digital Breaks: Regularly take breaks from social media, whether it's for a few hours, days, or even weeks. Use this time to engage in offline activities and interact with people.

3. Clean up Your Feed: Unfollow or mute accounts that consistently make you feel negative or anxious. Instead, follow accounts that inspire, educate, or make you happy.

4. Be Mindful of Comparison: Remember that social media often shows the best of people's lives, not the full picture. Practice gratitude for your own life and achievements.

5. Prioritize Real-World Connections: Make an effort to engage in face-to-face interactions and build offline relationships.

6. Use Social Media Purposefully: Instead of mindless scrolling, use social media with intention. Set goals for what you want to accomplish during your time online.

7. Practice Good Sleep Habits: Avoid using social media before bedtime. Establish a digital curfew at least an hour before sleep.

8. Seek Help When Needed: If you're experiencing mental health issues related to social media use, don't be afraid to seek professional help from a therapist or counselor.

CONCLUSION

The effect of social media on mental health is complex and multifaceted. While social media offers numerous benefits, which consist of connection, support, and self-expression, its influence on mental health demands critical attention and effective strategies.

It is okay to step back and take breaks when you need to. Your mental health should always come first. The key lies in developing a balanced and mindful approach to social media use.

As we continue to use digital tools, every individual needs to understand the good and bad sides of social media. By teaching digital skills, promoting smart use, and focusing on mental health, we can try to get the most out of social media while reducing its downsides.

Ultimately, social media is just a tool. Its effects depend on how we use it. If we use social media carefully and thoughtfully, we can build a healthier relationship with these platforms and protect our mental health in today's digital world.