Instagram, Facebook, TikTok, X – social media has revolutionized how people connect, stay informed, and share their lives with others. While these platforms offer the benefits of information access, online community, and keeping in touch with friends and family, they also come with significant risks. Research shows a strong and growing correlation between excessive social media use and mental health issues – particularly depression. Being aware of this and learning strategies to manage social media could benefit your mental well-being.
Social media feeds are often filled with highly curated and edited images showcasing people’s best moments. This can create unrealistic standards and prompt users to compare their lives unfavorably to others. A study from the American Psychological Association (APA) found that individuals who frequently compare themselves to others on social media were more likely to experience body dissatisfaction, low self-esteem, and other depressive symptoms. Most people scroll when feeling low or bored while they post when they’re on a high and feeling good – a vicious and dangerous cycle.
According to a 2023 study published in JAMA Network Open, individuals who spent more than three hours per day on social media were twice as likely to experience symptoms of depression and anxiety compared to those who used it for less than an hour per day. Young adults and teenagers are particularly vulnerable to the negative effects considering the APA reported that teens are spending an average of 4.8 hours a day on the apps. The U.S. Surgeon General called for greater parental involvement and digital literacy education to help counteract these negative repercussions on our developing youth.
Social media is highly addictive as algorithms are designed to hook users in with an endless stream of content. The term “doom-scrolling” refers to the habit of continuously scrolling through distressing news and negative content. This behavior can intensify feelings of helplessness and sadness, leading to an increased risk of depression. A Pew Research Center survey found that 64% of Americans reported feeling overwhelmed by the news they consumed online, contributing to heightened stress and anxiety levels.
The anonymity of social media allows for an increase in online harassment. According to a 2022 survey by the Cyberbullying Research Center, nearly 37% of young people reported experiencing cyberbullying, which has been strongly linked to increased rates of depression, anxiety, and suicidal ideation.
Many users develop a dependency on social media, prioritizing online interactions over real-life relationships. They live for the likes and the comments on a constant dopamine loop. This can lead to social isolation, a known risk factor for depression. A Harvard University study found that individuals who spent excessive time on social media still felt socially disconnected despite having many online “friends” or followers.
While social media is deeply ingrained in modern life, there are ways to mitigate its negative effects to create a healthier relationship with it.
Set Time Limits
Most smartphones now have built-in screen time tracking features that allow users to set daily time limits on social media apps. Research suggests that limiting social media use to 30 minutes per day can significantly reduce feelings of depression and anxiety.
Curate Your Feed
Unfollow accounts that promote unrealistic lifestyles, negativity, or distressing news to improve your mental well-being. Instead, following accounts that share uplifting news, motivational content, and other feel-good content so that your time spent online is a more positive experience.
Mindful Scrolling
Being aware of one’s emotions and reactions while using social media is key. If scrolling through certain posts or news articles triggers negative emotions, taking a break can prevent a downward spiral into depressive thoughts and “doom-scrolling.”
Get Offline
Spending time in nature, exercising, reading, or engaging in face-to-face interactions with friends and family comes with buckets of mental health benefits. Studies have shown that replacing just one hour of social media use with an outdoor activity can significantly boost mood and decrease symptoms of depression.
Social media is a part of modern life that comes with both benefits and challenges, but it’s not impossible to create a healthy relationship with these platforms. You can enjoy the perks of staying connected online while protecting your mental well-being through balanced social media habits.
If social media use is causing you or someone you know stress, anxiety, or depression that has become too much to handle, seeking professional support can provide guidance and coping strategies. Our team is available 24 hours a day, 7 days a week at 800-604-2117 for a confidential, no-obligation consultation. We can answer all of your questions and help you navigate your way to a brighter and healthier tomorrow.
