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!
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
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:
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.
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.
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.
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.
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.
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!
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.
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:
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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