Beyond the Likes: Navigating the Dark Side of Social Media for Mental Wellness
We believe it’s important to understand all aspects of your mental health and what could impact it, both positively and negatively. This Mental Health Awareness Month, we’re looking at social media and its effects on mental health. While we can’t conclude a perfect causation, there seems to be a correlation between social media usage and loneliness, anxiety, and depression.
Today, 60% of Americans feel lonely, a stat that has increasingly grown over the past few decades.1 According to a research study published in 2021, “Anxiety and depression are becoming increasingly prevalent among young adults in the US, with both disorders increasing by 63% from 2005 to 2017.”2
So, does social media have an impact on mental health? And if so, what kind? Let’s find out!
The Rise of Social Media
There’s no denying that social media has grown since platforms first became popular over two decades ago. 20 years ago, there were maybe 5-6 social media platforms being regularly used. Today? There are 25+. That’s a 400% growth since the early 2000s when platforms began gaining popularity.
Its user base is also on the rise today. 10 years ago, there were 2.03 billion active social media users (which equated to 28% of the world’s population back then).3 At the start of 2024, there were 5.04 billion active social media users, which equates to 62.3% of the world’s population and a 5.6% increase from 2023.4
The Effects of Social Media
As we mentioned at the beginning, the correlation between the rise of social media and mental health problems is seen in stats. It’s also seen in studies.
One study found that young adults who met the criteria for depression according to the DSM (Diagnostic and Statistical Manual of Mental Disorders) also had higher scores on a social media addiction scale.5 Another study, titled “No More FOMO: Limiting Social Media Decreases Loneliness and Depression”, found that people who cut back their time spent on social media also had significantly lower clinical rates of depression and loneliness.6
The latter study noted the irony that “lonely and depressed people like to use sites like Facebook because they're seeking more authentic social connections. Yet, [the] study showed that Facebook and other popular social media sites made people feel lonelier and more depressed.”
So why is that? Why does the usage of social media equate to a higher likelihood of feeling lonely and struggling with mental health? We have 4 thoughts:
- Social media is a highlight reel, yet we often compare our negative and worst experiences with everyone else’s positive and best ones. This is naturally going to create feelings of anxiety, depression, and feeling behind or lost in life.
- Social media does well in connecting us digitally, but can often lead to less in-person, real-life connection. This is because people often spend more time on the platforms that they neglect going out in real life. Or, they feel they’re “connecting” digitally and therefore tend to reach out less to their friends.
- Social media often allows us to live vicariously through others rather than living our own lives. It also shows us what we might be missing out on which creates FOMO (fear of missing out).
- Social media is a lot of news and our minds were not created to handle this much information about so many different things all at once. In fact, the American Psychological Association reveals that 73% of American adults report that the news represents a significant source of stress and worry in their lives.
How to Handle Social Media and Your Mental Health
First, we want to make it clear that we aren’t tearing down social media completely. There are benefits, and honestly, that’s probably how most of you reading this found us and this post. However, it is important to be aware of the negative effects (since it is Mental Health Awareness Month) and make changes accordingly.
Because the bad news? The rise of loneliness and mental health is not good for your health and can lead to sleep and immune problems, a bigger risk for cardiovascular issues, and even reduced longevity of life.7 The good news? You can do plenty about it for yourself, your health, and your life.
Limit Your Time
A 2022 study and 2021 study found that the average American checks their phone around 350 times a day and spends 2.5 hours daily on social media, respectively.8 One way to use social media without getting rid of it is to limit the time spent on the apps. You can set time limits (there are apps for that on your phone), ask someone to keep you accountable, or even aim to lower your phone usage overall.
Limit Your Apps
Even if you limit your time on an app, but you check 5-7 different apps a day, that adds up quickly. Consider limiting the number of social media platforms you’re on in the first place by completely deleting some. Or, if that seems too daunting, you could rotate the apps you use so you only go on one each day.
Don’t Feel Guilty
It’s normal to want to go on social media whether to connect with friends, post an update, get the news, or scroll through funny videos. So, do your best to not feel guilty about it or your usage. The guilt can often create a shame-scrolling cycle. I know when I stopped shaming myself for scrolling so much, I actually found that I scrolled less. Allow yourself to be on the apps for a time, and then get off and go connect and live your life in other ways.
Disconnect and Take Breaks Regularly
Take breaks—not just less time or for a day, but regularly take weeks or a month off of the apps. Whenever you’re on vacation, the weekends, or spending time with others, disconnect from checking your phone and social media so you can be fully present and experience where you’re at and who you’re with. Delete the apps from your phone if you need to help you disconnect and take a break.
Lean Into Other Hobbies and Interests
While social media can be good and fun, your life is happening outside of it. Don’t forget to lean into and create time and space for other hobbies, passions, and interests you have. Build your own life, not just what you see others doing!
Remember it’s a Highlight Reel
It’s so important to remember that what you see on social media is a highlight reel.
You see the perfect beach vacation; you don’t see that this was 4 years ago and they haven’t been on a vacation since. Or, that it stormed for the whole week up to that point.
You see the happy, smiling couple; you don't see the big fight they had 2 minutes before the photo was posted.
You see someone smiling with their new car; but you don’t see the depression hidden deep inside or the fact that they had no car for a year.
Try a Mindfulness Activity
Every time you reach for your phone or go to click on the app of your choice, try another mindfulness or mind-distracting activity such as:
- Deep breathing
- Squishing a stress ball
- Getting up and going for a walk
- Shaking your hands or your body
- Petting or playing with your pet
Conclusion
Social media has risen rapidly, but at the same time, so have those struggling with loneliness and mental health. The good news is there are things you can do to take care of you, your mental health, and your life when it comes to social media. Because something for sure needs to be done…so, what will you do about it?
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