Research has proven beyond doubt that social media can be a burden on your mental health. Does that mean you should stop using it? Not necessarily–there are benefits to social media as well. It gives minority groups a place to build community, facilitates creativity, and provides access to learning. As for negative effects, there are steps you can take to defend yourself.
How is social media harmful?
Disrupts sleep
Social media keeps us up at night. According to the National Center for Health Research, lack of sleep can lead to depression and anxiety. Not only that, but the blue screen light messes with the quality of our sleep. 1
The big social media companies design their apps and websites to keep our eyes glued to the screen. The more posts or videos you look at, the more ads they can show, and the more money they will make. Before you know it, it’s 2 o’clock in the morning and you have to be awake in 4 hours for work or school.
You follow this pattern for long enough, and you run the risk of developing depression or chronic anxiety.
Fuels social comparison and insecurity
It’s human nature to compare ourselves with others. We do it without thinking. Sometimes we feel inferior in comparison. If we repeatedly judge ourselves to be inferior to others, we may begin to feel worthless. This can easily snowball into depression, anxiety, and even suicidal ideation.
The problem with social media is that it gives us endless opportunities to make those comparisons. On top of that, we only see the edited highlights of people’s lives on social media. It shouldn’t make sense to compare our worst to someone else’s best. Yet, that is what we do.
Exposes you to cyberbullying
Almost half of all internet users admit that they have been cyber bullied.2 Even if you haven’t experienced it yourself, you have undoubtedly seen it in comments sections. Many studies have been done. They all show: Whether you are a victim or a perpetrator–your health is under threat.
“Adolescents who are targeted via cyberbullying report increased depressive affect, anxiety, loneliness, and suicidal behavior. Perpetrators of cyberbullying are more likely to report increased substance use, aggression, and delinquent behaviors.” 3
Cyberbullying is an epidemic right now, which is why it’s so important to know how to protect yourself.
How to protect your mental health
1. Be mindful and seek positivity
Watch for feelings of insecurity, anger, loneliness, and hopelessness. Take note of the channel or account you were on when you began feeling that way. Consider unfollowing or unfriending them. Follow accounts that lift you up instead of ones that bring you down. Below are some examples.
TikTok
@sookieandivy: Features dogs in silly hats
@acupofselflove: Shares daily quotes and inspiration
@yourkoreandad: Shares Korean food and culture
YouTube
@Nerdforge: Features geeky and nerdy DIY projects.
@TED: Covers a vast range of topics from science to art to personal development.
@GoodMythicalMorning: Quirky challenges, fun games, food tastings, and ridiculous experiments
2. Set limits on your social media use
A recent study reported that the group who limited their daily social media use reported “significantly lower anxiety, depression, loneliness, and fear of missing out at the end of the experiment compared with the unlimited group.”4
Here are some methods for limiting your usage:
- Give yourself a set amount of time each day. One way to do this is by going to the “Screen Time” or “Digital Wellbeing” setting on your phone. You can schedule downtime or create app limits.
- Ground your phone from your bedroom.
- Create a routine. For example: I will look through the stories of those I follow, watch some silly cat reels, and then log off.
3. Connect with others in person as well as online
Social media was vital during the pandemic for reasons none of us want to remember. Friends and family were able to stay connected. Even so, there was unprecedented loneliness because people couldn’t meet in person.
Spend time with your friends in person as well as through social media. This will deepen your relationships and fulfill your psychological need for connection.
4. Try counseling
All of these suggestions are no substitute for a good counselor. They will help you discover the best way that you, personally, can protect your mental health.
Social Media: A double-edged sword
There are benefits and detriments that come from social media. It allows us to connect and share information with people all around the world. However, it can take a toll on your mental health by disrupting your sleep, fueling insecurity, and exposing you to cyberbullying. Utilize mindfulness, boundaries, in-person connection, and counseling to combat the negative aspects of social media.
- https://www.center4research.org/social-media-affects-mental-health/ ↩︎
- https://health.ucdavis.edu/blog/cultivating-health/social-medias-impact-our-mental-health-and-tips-to-use-it-safely/2024/05 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4126576/#:~:text=Taken%20together%2C%20results%20from%20a,stomachaches)%2C%20as%20well%20as%20a ↩︎
- https://www.apa.org/monitor/2023/11/benefits-limiting-social-media ↩︎