Social Media & Mental Health

Social Media & Mental Health: How Are They Connected?

Social media allows users to connect with one another and has become an integral part of modern life. These platforms offer numerous benefits, including communication, information-sharing, and entertainment.

However, as usage and ease of access to social media continue to increase, many are concerned about the potential impact on mental health. In fact, researchers have extensively studied the effects of social media on mental health. On the positive side, social media can offer social support and connections, provide a sense of identity, and enhance self-expression. However, constant exposure to curated and idealized lives online can lead to adverse impacts.

Excessive social media use can contribute to loneliness, depression, and anxiety, and cyberbullying and harassment are also prevalent online. Individuals should consider the pros and cons of social media, be mindful of their online behavior, and seek support when needed.

How Does Social Media Affect Mental Health?

There may be pros and cons of social media, but a growing amount of research indicates that social media can be harmful when used excessively or by those struggling with mental health conditions.^1,2,4,5

People often only display the best aspects of life online, leaving some followers feeling jealous, lonely, and dissatisfied with their own lives. Over time, these unrealistic comparisons may contribute to depression, low self-esteem, anxiety, and other issues.

Below are 9 negative effects of social media on mental health:

1. Increased Social Anxiety

Social anxiety is just one of many negative effects of social media on mental health. Individuals struggling with social anxiety disorder, poor social skills, or insecurities may experience increased symptoms if they constantly compare themselves to others online or fear negative perceptions based on their social media profiles.

While the exact relationship between anxiety and social media use is unclear, socially anxious people may be more likely to rely on social media for communication rather than seeing in-person conversations.^1,2,4,

2. Increased Depression

Some research indicates that heavy social media users are at higher risk for depression, especially children, teens, and young adults. Still, some adults also describe feeling more despondent when they spend too much time on social media. Depression as a negative impact of social media on mental health may stem from harmful comparisons to others, increased cynical thoughts about the future, or decreased physical activity due to social media use.^2,6

3. Increased Risk of Self-Harm & Suicide

One of the most concerning mental health effects of heavy social media use is the increased risk of self-harm and suicide. Some evidence suggests that children, teens, and young adults who use social media often are at higher risk for cutting, other forms of self-harm, and suicide.⁷ These behaviors may increase due to increased exposure to posts about self-harm and suicide, as some online accounts may promote or reinforce self-harm or suicidal ideation.⁷

4. Loneliness & FOMO

Additional negative impacts of social media are loneliness and a “fear of missing out” (FOMO). While social media claims to help people meet and stay connected, research suggests that the heaviest social media users are also the loneliest.^5,6

People who exclusively seek social interactions from social media are more likely to report loneliness, social isolation, or FOMO. These findings suggest that social media is not as fulfilling and meaningful as in-person communication and should not substitute for face-to-face interactions.^2,4,6

5. Self-Esteem & Body Image Issues

Social media negatively impacts psychological well-being, particularly self-esteem. Higher levels of social media use can contribute to poor body image and esteem, especially for pre-teen and adolescent girls. Exposure to artificial and altered pictures creates an unobtainable standard of beauty, contributing to the “thinspo” culture that pressures girls and women to obtain an unhealthily thin body size.

Alongside body image issues, social media can also lead to insecurities about the number of likes, followers, friends, or relationships a person has. In other cases, some people may compare their wealth, career, or material possessions with those online, further impacting their self-esteem.

6. Relationship Problems

Social media platforms provide a forum for people to connect with friends, family members, and acquaintances. However, research shows social media interactions can be insincere, superficial, and unfulfilling.

For example, not all users who comment on or ‘like’ a post are real-world friends. In addition, social media can cause other relationship problems, including jealousy, misinterpretations, unnecessary drama, and damage to professional or personal reputation.

7. Mood, Behavior, & Thinking Problems

Mood, thinking, and behavior problems are additional cons of social media on mental health. Research indicates that kids and teens who report high social media use are more likely to struggle with concentration and social skills.⁴ Other studies suggest that three or more hours of daily social media can also increase aggressive and antisocial behaviors.⁸

8. Social Media Addiction

Social media addiction is not a recognized diagnosis but shares many features with other behavioral addictions. Studies have found that social media users often display the same physical and psychological symptoms as those addicted to drugs or alcohol.

Receiving likes and comments on a Facebook or Instagram post triggers the release of dopamine, the chemical believed to cause addiction to illicit drugs like cocaine.³ Furthermore, the algorithms that customize content on your social media feed are designed to get and keep your attention, making it much more difficult to pull away.

9. Polarization & Cancel Culture

A growing number of topics, current events, and policies are becoming controversial and polarizing online.⁴ For example, a somewhat innocent comment can become a significant point of contention with another user.

Friends or acquaintances can often calmly discuss differing viewpoints in person, but this is not always true with online interactions. Social media posts can have substantial consequences, including censorship, de-platforming, loss of friendships, and damaged reputation.

Are There Pros of Social Media?

Social media use can be positive for mental health and well-being. Some people may benefit from the positive effects of social media on mental health, like increased connectedness and supplemental income, despite the various negative impacts.

The positives of social media may include:^4,8

• Maintaining communication: Social media can help people stay connected with old friends and relatives, especially those who live far away.
• Access to various interests: People can share ideas, information, and experiences across global audiences, helping to increase their understanding of different viewpoints and cultures.
• Room for professional development: Social media can provide opportunities for professional, employment, and business growth
• Increased educational opportunities: Some social media accounts offer ways to enrich and expand knowledge on topics or skills.
• Access to otherwise unattainable funds: Individuals can use social media to raise funds, awareness, or support for important causes or charities.
• Community development: Social media allows people to coordinate community events and learn about fun activities.
• Connection with like-minded groups: Individuals can receive practical and emotional support from a community with similar problems or issues, helping them feel more connected and involved with like-minded people.
• Supplemental income: In some cases, influencers, entertainers, and content producers can make money through subscriptions or sponsorships through social media.
• Staying updated on current events: Social media users can stay informed on both national and personal events.

Risk Factors for Negative Effects of Social Media

Certain patterns may provide insight into why social media negatively impacts some people and not others. Research shows that age and gender can affect how people respond to social media. Those with anxiety, depression, or low self-confidence may also be at a higher risk.

Risk factors for negative impacts of social media on mental health include:^2,4,8

• Younger age groups: Children, teens, and young adults more commonly report negative psychological impacts of social media use.
• Sex/gender: Girls and women are more likely to report negative mental health effects related to excessive social media use, possibly due to content that affects body image.
• Pre-existing mental illness: Those struggling with anxiety disorders, depression, or eating disorders may be more prone to being negatively impacted by social media.
• Heavy social media use: Heavy or frequent users (especially younger users) may be more vulnerable to negative mental health impacts of social media because of constant exposure to unhealthy online behavior.
• Social isolation: Some individuals may over-rely on social media for socialization, reducing their opportunities for adequate real-life interactions
• Low self-esteem: People who struggle with personal insecurities or low self-esteem more commonly react negatively to comments, comparisons, or cyberbullying on social media.
• Emotional motives: People who use social media to cope with difficult emotions or seek validation may be more likely to experience negative emotions when these needs go unmet online.

Signs of Unhealthy Social Media Use

Some people may not realize their social media use harms their mental health, while others may be distracted and not tuned into their emotions. Paying attention to how you feel before, during, and after using social media can help you decide if you need boundaries around your online presence.

Here are some signs you might have a problem with social media:

• Having strong urges throughout the day to check social media
• Being unable to resist checking a social media notification
• Feeling anxious or upset when you cannot access social media
• Negatively comparing yourself or your life to what you see on social media
• Noticing that you use social media more when you are sad, lonely, anxious or upset
• Frequently feeling left out or like you are “missing out” when viewing social media posts
• Social media interrupting your work, time with others, or other important activities
• Losing track of time and accidentally being on social media for hours at a time
• Feeling the need to post things on social media because you want or need external validation
• Finding that your mood changes based on how others respond/don’t respond to your posts on social media
• Prioritizing the “virtual reality” of social media over your real-life activities and interactions
• Not being able to concentrate or get things done because of strong urges to check social media

Tips for Balancing Social Media & Mental Health

Unhooking from social media can be challenging, and spending more time than you intended on these sites is easy. Setting boundaries around how much, how often, and how you use social media is essential when ensuring healthy mental well-being.

Here are ways to set healthy boundaries for social media use:

Monitor Use & Watch for Red Flags

Many smartphones allow you to see and monitor your screen time. Consider setting a daily or weekly limit and stick to your goals. Additionally, reflect on how these changes impact your overall mood and well-being. You may notice that decreased social media use improves feelings about yourself, your life, and your relationships.

Set Limits Around Your Social Media Use

Avoid turning to social media (or anything online) to cope with or distance yourself from difficult emotions because this increases the risk of forming an unhealthy dependence. Seek support from loved ones, friends, or a therapist when struggling with your mental health. Fostering real-life relationships can help reduce exposure to the negatives of social media.

Enhance Offline Relationships

People are more likely to experience the psychological effects of social media when their use replaces more meaningful offline relationships and activities. Strengthen rewarding and fulfilling relationships instead of defaulting to mindless activities on your phone. Doing so can also reduce the urge to use social media for social and emotional needs.

Adjust Social Media Settings

Adjusting your social media settings can also reduce specific negative effects. Consider turning notifications off if you are constantly distracted by social media. Unfollow people or topics that trigger sadness or insecurities. Finally, review and adjust your privacy settings to limit who can see or comment on your posts if you want to avoid certain interactions.

Use Social Media More Intentionally

Be more intentional about using social media to enhance your life and relationships. For example, make a point to message and interact with family and friends who live far away when you log on. Or, use Pinterest and Instagram for creative inspiration or DIY projects. Consider unfollowing irrelevant or triggering people and pages to help ensure you only see the content you want to see.

Express Gratitude for Your Life

We can create a more balanced relationship with social media and promote positive mental health when we cultivate gratitude. Shifting our focus to positive and happy things can help us find joy, contentment, and fulfillment. For example, take time each day to reflect on what you are thankful for. Expressing gratitude for your life is a great way to balance out the effects of social media and promote positive mental health.

How to Promote Healthy Social Media Use for Your Child or Teen

If you are a parent, knowing how social media can affect teens is essential when promoting healthy online behavior. The younger your child is, the more parental supervision is needed to help protect them from the harmful effects of social media and other online exposures.

Below are ways for parents to promote healthy social media use for their children:⁹

• Consider restricting social media: Research consistently shows that younger kids and teens are far more susceptible to the negative impacts of social media. If possible, limit your children’s access to social media or be highly selective about which social media accounts you let them create (i.e., Pinterest but not Snapchat).
• Utilize parental controls: If your child or teen has a smartphone, tablet, or other device, set up parental controls to monitor what they are doing and to restrict certain sites, apps, or activities.
• Educate them about social media: Help your kids stay safe online by providing information about catfishing, sexting, and cyberbullying. These warnings can help them understand the need for limits.
• Follow them on social media: Following them on their social media accounts and accessing their posts can help you supervise their use.
• Designate device-free time: Designating specific device-free time, such as during meals or before bedtime, can promote healthy social media use by encouraging face-to-face interactions and reducing screen time.
• Make a shared social media account: You could also create shared social media profiles or email accounts to ensure you can monitor their content.
• Explain that social media is inaccurate: Possible device-free time may include dinner, before bed, and during times designated for specific activities like homework, class, sports, or family activities. Make sure you are also modeling this behavior by honoring device-free rules you put into place that apply to family activities.
• Talk about their deeper issues: Engaging in open and honest conversations about their issues and concerns related to social media can help your teen better understand themselves, leading to healthier online habits and choices.
• Encourage other activities and interests: Encouraging your teen to explore and engage in other activities and interests beyond social media can help them develop a well-rounded life and reduce time on social media. Consider recommending new hobbies, sports, clubs, or spending time with friends and family.

When to Seek Professional Help

Consider seeking professional help if your online activity impacts your mental health, daily functioning, and relationships. A therapist or counselor can help you explore your relationship with social media, identify underlying issues or contributing factors, and provide guidance on setting healthy boundaries and coping strategies.

Therapy can also help you address co-occurring mental health conditions that social media can exacerbate. Remember, mental health support is not a sign of weakness but a proactive step toward protecting your well-being.

Final Thoughts

In the age of social media, it is essential to maintain a healthy relationship with online platforms to protect our mental well-being. Understanding the harmful effects and developing coping strategies can help us create a more balanced and positive experience in the digital world. Remember, taking care of our mental health should always be a priority, and finding the right balance with social media is crucial in achieving that.