Addressing the effects of social media on mental health

For millions across the world, social media has become a daily part of life, with many people spending a significant portion of their day online. However, in recent years, mental health conditions have also become more prevalent, with symptoms of anxiety and depression becoming more common as well. 

As social media use continues to grow, it’s important to understand the effects that social media can have on your mental health. This knowledge can help you foster a healthier relationship with social media. 

Building a positive relationship with social media

When talking about social media and mental health, it’s common to see discussions focused on the negative effects. However, social media can be a beneficial tool that helps you stay up to date with loved ones around the world, form new connections, join digital communities, and express your thoughts and creativity. 

To experience the positive effects of social media on mental health, try to take the right steps to form a healthy relationship with it. These three steps can help you manage your social media use in a beneficial way. 

1. Designate specific times for social media use

Many people find themselves waking up and immediately engaging in social media. Others find themselves neglecting their sleep to scroll, which can negatively impact their sleep quality and lead to higher levels of anxiety and depression. When social media becomes disruptive in day-to-day life, it can have negative consequences for your mental health.

One of the best ways to form a positive relationship with social media is to designate specific times during the day to engage online. Different stretches of time will work for different people, and it’s important to establish times for social media that work best for you. For example, some people may find it helpful to avoid social media one hour before going to bed and after waking up.

2. Only engage in content that makes you feel good about yourself

Social media should be a positive experience focused on connecting with others and exploring your interests. However, some people may find themselves comparing their lives to others, which can cause a lack of self-confidence, as well as feelings of anxiety, depression, or loneliness.

To help combat these challenging feelings and develop a healthier relationship with social media, focus on content that makes you feel good. Many social media platforms offer an option to block certain accounts or topics. This tool can be invaluable when it comes to creating a social media feed that helps you feel good about yourself.

3. Prioritize life away from social media

Engaging in social media can be a great way to connect with loved ones and interesting topics around the world. However, it’s important to establish time away from social media to focus on the people, things, and activities surrounding you in your day-to-day life. 

Instead of spending hours scrolling on social media every day, consider using this time for other activities. These activities might include meeting up with friends or family, completing chores, practicing hobbies, or engaging in work or school. Staying aware of how you’re using your time can help you set clear boundaries for social media use. 

Impact of social media on mental health

Social media can have a complex impact on mental health. And when social media use becomes excessive, it can interfere with your daily life and lead to mental health concerns.

Many people only post the idealized, positive moments of their lives on social media. This exposure to carefully curated, perfect images and posts can lead to constant, unrealistic comparison. Over time, this can foster a sense of low or fluctuating self-esteem. It can also create an overall feeling of missing out. Studies have also shown a link between excessive social media use and mental health conditions. This is particularly true for symptoms of anxiety and depression. 

Effects on teen and young adult mental health

When a person becomes a teenager, they reach a critical stage of identity formation that lasts into young adulthood. As a result, teens and young adults are often more susceptible to both the positive and negative effects of social media on mental health. 

Through social media, teenagers and young adults have the opportunity to develop new hobbies and skills, engage with others, and expand their knowledge. At the same time, they may also be exposed to idealized portrayals of other people’s lives, which can lead to feelings of inadequacy, depression, and anxiety over time. 

This is especially true because external validation can have a greater impact on people in this age group. According to one study, rates of anxiety and depression in young people have increased by 70 percent in the past 25 years. And another study found that adolescents who spent more time online, including on social media, were more likely to experience mental health symptoms than adolescents who spent more time away from screens.

Factors contributing to a harmful relationship with social media

Part of developing a healthier relationship with social media is understanding how social media can affect mental health. This includes learning about the various factors that can contribute to a harmful or unhealthy relationship with social media.

While some of the factors that contribute to a harmful relationship can be limited, it may not be possible to eliminate them all. Because of this, moderation is essential to developing a healthy relationship with social media.

Some of the most notable factors that contribute to a harmful relationship with social media include: 

• Algorithms and notifications: Between algorithms and notifications, social media platforms’ designs focus on keeping users engaged. This has the potential to lead to frequent and hard-to-control overuse of social media. 
• External validation: Social media allows for constant engagement through likes, comments, shares, and other forms of interaction. Because of its addictive qualities, social media can trigger the release of dopamine in the brain, which can create dependency. 
• Comparison and the fear of missing out: On social media, you may be constantly exposed to an idealized portrayal of others’ lives. This can cause social anxiety and loneliness as you compare yourself to others. 
• Cyberbullying: One of the most notable factors contributing to a harmful relationship with social media is online harassment. Harassment and cyberbullying can cause feelings of helplessness. Bullying can also have severe and lasting consequences, including increasing the severity or likelihood of mental health conditions. 

Warning signs that social media use is hurting your mental health

The negative effects of social media on mental health can occur gradually. Learning to identify the warning signs that social media is hurting your mental health can help you establish a healthier relationship before the negative effects become too detrimental.

Some of the early indicators that social media may be negatively affecting your mental health include:   

• Spending more time on social media than with real-world friends
• Comparing yourself to others online
• Developing a negative self-image or low self-esteem
• Engaging in risky behavior as a way to gain attention and engagement online
• Prioritizing social media over a healthy sleep schedule
• Experiencing or engaging in cyberbullying or harassment
• Worrying about what people post about you online
• Feeling anxious or depressed when using social media

Find care with Rula

Balance and moderation are essential to having a positive relationship with social media that allows you to stay connected while also maintaining your mental health. If you or a loved one need additional help fostering a healthy relationship with social media, consider reaching out to a mental health professional.

Rula’s extensive therapist-matching platform allows you to connect with a therapist who can meet your unique needs. On the Rula platform, you can find a therapist who not only accepts your insurance but can also meet with you virtually as soon as tomorrow.

Find a therapist with Rula