In the modern world, social media has become an integral part of our daily lives. From staying connected with family and friends to discovering new interests and professional opportunities, platforms like Instagram, Twitter, Facebook, TikTok, and LinkedIn offer a space where individuals can engage with the world around them. However, as much as these platforms have revolutionised the way we communicate, they have also sparked serious concerns regarding their impact on mental health. It’s crucial to delve into how social media shapes our psychological well-being, both positively and negatively.
The Rise of Social Media and Mental Health Concerns
Over the past decade, social media use has skyrocketed. In the UK, it is reported that 95% of people aged 16 to 44 use the internet, and a large portion of this time is spent on social media. Whether it’s scrolling through TikTok videos, chatting on Facebook, or posting photos on Instagram, the hours spent online continue to increase. With this rise, however, there has also been a surge in mental health issues, especially among younger generations. According to the Office for National Statistics, between 2017 and 2020, rates of anxiety and depression among young adults in the UK increased significantly, and there is growing evidence to suggest that social media may play a role.
The Dark Side of Social Media: Mental Health Struggles
While social media can bring people together, it can also create a sense of isolation and inadequacy. One of the most significant impacts of social media on mental health is its contribution to the development of anxiety and depression. There are several reasons for this:
Unrealistic Expectations and Comparison CulturePlatforms like Instagram and Facebook allow users to present a curated version of their lives. These “highlight reels” show only the best moments, such as vacations, career achievements, or social outings. This can lead to a constant comparison between one’s own life and others’. Research shows that constant exposure to idealised portrayals of others’ lives can increase feelings of inadequacy and lead to lower self-esteem. According to a 2019 study by the Royal Society for Public Health, Instagram was rated the worst social media platform for mental health, with users reporting increased levels of anxiety, depression, and poor body image due to comparison.
Cyberbullying and Online HarassmentSocial media can provide a platform for bullying and harassment. Studies have found that a significant number of young people report experiencing cyberbullying online. The Digital 2024 report highlights that 17% of 16–24-year-olds in the UK have been victims of online harassment. The emotional toll of such abuse can be devastating, leading to feelings of helplessness, anxiety, and even suicidal thoughts.
Fear of Missing Out (FOMO)The term FOMO has become a buzzword, describing the anxiety that arises when individuals feel left out of social events or activities. Social media exacerbates this fear by constantly showcasing events, parties, and gatherings that others are attending. Research indicates that FOMO is linked to increased social anxiety and a feeling of disconnection. Constantly seeing others having fun or succeeding can create a sense of exclusion and lead to deteriorating mental health.
Addiction and OveruseThe addictive nature of social media is another major concern. Platforms are designed to keep users engaged, using algorithms that promote content likely to spark a reaction. This can lead to excessive screen time, which is often associated with increased feelings of stress, anxiety, and even depression. Studies suggest that individuals who spend more than two hours a day on social media are at a higher risk of developing mental health problems. The constant barrage of information can overwhelm the brain, leading to mental fatigue and difficulty relaxing.
The Positive Side: Social Media as a Tool for Mental Health Support
Despite these negative aspects, social media is not all doom and gloom. It also has positive aspects that can support mental health, provided it is used mindfully.
Community and Support NetworksOne of the greatest benefits of social media is its ability to connect people with similar experiences. For individuals dealing with mental health issues, finding a community of people who understand can be incredibly comforting. Online support groups, mental health influencers, and advocates often use platforms like Instagram and TikTok to share resources, stories, and advice. For instance, hashtags like #MentalHealthAwareness or #EndTheStigma have helped raise awareness and start important conversations about mental illness.
Educational ResourcesSocial media platforms also serve as valuable educational tools. Many organisations and mental health professionals use social media to share information about coping strategies, mental health conditions, and self-care practices. These platforms can provide quick access to helpful resources, such as mindfulness exercises or relaxation techniques, and can empower individuals to take charge of their mental well-being.
A Space for Creative ExpressionSocial media can act as a creative outlet for self-expression. Many people find solace in sharing their experiences or engaging in creative hobbies, such as photography, writing, or art. This can provide a sense of purpose and accomplishment, contributing to improved mental health. For example, Instagram has become a hub for many individuals to explore their artistic talents and express emotions in a constructive way.
Increased Awareness and Decreased StigmaThe rise of social media has played a key role in increasing awareness about mental health issues. Celebrities, influencers, and ordinary people alike are now more open about their struggles with conditions such as depression, anxiety, and eating disorders. This transparency helps to reduce stigma and encourages others to seek help. High-profile campaigns like #BellLetsTalk or #MentalHealthMatters have prompted millions to start conversations about their mental health in a more open and accepting environment.
How to Maintain a Healthy Relationship with Social Media
Navigating the digital world can sometimes feel like walking a tightrope—balancing the benefits and potential drawbacks of social media. The key to a healthy relationship with these platforms lies in using them intentionally, with mindfulness and self-awareness. Here’s a more in-depth look at how to maintain that balance:
1. Set Boundaries and Limits
In today’s digital age, it’s easy to lose track of time while scrolling through your social media feeds. Endless scrolling, notifications, and viral content can all contribute to social media overload. Setting boundaries is crucial to avoid the negative effects of overuse, such as increased anxiety and a weakened attention span.
Screen Time Management: Many phones now come equipped with built-in screen time tracking features. These tools allow you to monitor how much time you're spending on each platform and set time limits. For instance, you could limit yourself to 30 minutes per day on Instagram or set a "no social media" rule for an hour before bed to ensure you’re winding down without the distractions of the online world.
Designate Social Media-Free Times: Setting aside specific times when you completely disconnect from social media can provide mental space to recharge. For example, you might decide to disconnect during meals, during family time, or even on weekends. This helps to ensure that your online presence doesn’t invade important personal moments.
Use Notifications Wisely: Constant pings and alerts can create a sense of urgency, making it difficult to focus or relax. Turn off non-essential notifications, and only allow alerts from important accounts (such as family members or close friends). This will reduce the constant interruptions and help you stay focused on the moment.
2. Follow Accounts that Inspire and Educate
What you see on your social media feed plays a significant role in how it impacts your mental health. It’s essential to be intentional about the accounts you follow. The content you consume directly influences your thoughts, emotions, and behaviours. Curating your feed with uplifting and positive content can help mitigate the negative side effects of social media.
Follow Mental Health Advocates and Experts: Follow mental health professionals, psychologists, or organisations that share valuable insights on coping mechanisms, stress management, and mental well-being. Accounts that share scientifically-backed tips or motivational content can be a source of support, rather than adding to your worries.
Avoid Toxic or Negative Accounts: Social media can sometimes foster negativity, with people sharing complaints or comparing themselves unfavorably to others. If following certain accounts leaves you feeling anxious or insecure, consider unfollowing or muting them. Prioritise accounts that promote body positivity, mindfulness, self-love, and personal growth.
Create a ‘Safe Space’ Feed: Your feed should be a place that makes you feel comfortable, informed, and inspired. It’s worth putting time into creating a feed that supports your interests, hobbies, and mental health journey. For example, if you enjoy nature, follow accounts that post scenic photos. If art or DIY projects inspire you, seek out creative communities. Surround yourself with positivity and educational content that aligns with your values.
3. Practice Digital Detoxes
In the fast-paced, always-connected world we live in, it’s easy to become overwhelmed by the constant influx of information. A digital detox involves taking deliberate breaks from social media to recharge your mental batteries and reduce digital fatigue.
Scheduled Detox Days: Choose one day a week or month to completely disconnect from social media. Use this time to reconnect with hobbies, enjoy time with loved ones, or focus on self-care activities like reading or exercising. By creating a “social media-free” day, you give your mind the much-needed space to breathe without the pressure of digital engagement.
Even Short Breaks Matter: Even if a full detox feels like too much, small breaks throughout the day can be extremely beneficial. For instance, designate 15 minutes before bed as your “unplug” time, where you leave your phone in another room or turn off all social media apps. This simple act of disconnecting can significantly improve your sleep quality and emotional state.
Reevaluate Your Relationship with Social Media: Detoxing also gives you an opportunity to assess whether social media is serving you in a positive way or if it’s negatively affecting your life. It’s important to ask yourself: Are these platforms enriching your life or causing stress? Are you using them as a tool for growth or as a source of distraction? This reflection can help you realign your social media habits.
4. Engage in Face-to-Face Interactions
One of the ironies of modern social media use is that it can sometimes make us feel more isolated, despite being “connected” to thousands of people. It’s essential to balance virtual relationships with real-life interactions, as face-to-face communication helps to build deeper, more meaningful connections that social media can’t provide.
Make Time for In-Person Connections: Prioritise spending quality time with family, friends, and colleagues outside of digital spaces. Regularly engage in face-to-face conversations, whether it’s going out for coffee, having a walk, or simply meeting up in person. These interactions provide emotional warmth and intimacy that digital platforms can’t replicate.
Join Real-World Communities: Participating in offline activities—such as a local sports team, a book club, or a volunteering group—can help create strong social bonds and enrich your life in ways social media may fall short. Being part of a physical community offers a sense of belonging and can provide a healthier social outlet.
Set Boundaries with Work and Family: With the rise of remote working and constant connectivity, it’s easy to blur the boundaries between professional and personal life. Setting clear limits for when you are “off-duty” from work-related social media platforms or family group chats can help you reduce stress and prevent burnout.
5. Be Aware of Your Mental Health Triggers
Every individual reacts differently to social media. For some, certain types of content or interactions might trigger negative emotions like sadness, jealousy, or frustration. It’s important to be aware of what types of posts affect your mental state and how to navigate them.
Recognise Emotional Reactions: Pay attention to how you feel after spending time on social media. If you notice that scrolling through certain content consistently leaves you feeling down, anxious, or stressed, it may be time to reassess your relationship with that platform. Your emotions can provide clues about how social media is affecting your mental health.
Practice Mindfulness: Practicing mindfulness before or after using social media can help you stay grounded. Take a moment to reflect on your emotional state and assess whether the content you’re consuming aligns with your goals for positive mental health. A few minutes of deep breathing or meditation can reset your emotional state before diving into digital content.
Limit Exposure to News or Negative Content: Social media platforms often expose us to a constant stream of news, including distressing or upsetting events. While it’s important to stay informed, it’s equally vital to take breaks from the news cycle. Constant exposure to negative stories can increase anxiety and stress, so it’s worth being selective about when and how you consume news online.
6. Use Social Media to Foster Positivity
Instead of simply consuming content passively, use social media as a tool to uplift others and share positivity. Engaging with social media in a supportive way can help create a sense of community and purpose.
Share Positive Content: Whether it’s posting a motivational quote, celebrating someone’s success, or sharing a helpful resource, being a positive influence on social media can help create a culture of kindness. This not only boosts the mood of others but can make you feel good, too.
Engage in Meaningful Conversations: Use social media as a space to engage in constructive dialogue and learn from others. Participating in discussions that promote understanding, mental health awareness, or social change can make you feel like you’re contributing to something larger than yourself.
Be Kind to Yourself: Finally, don’t forget to show kindness to yourself online. Avoid harsh self-criticism, and remember that you deserve the same compassion and support you extend to others.
Final Thoughts
Social media is an inescapable part of our lives, and like any tool, it has both positive and negative effects on mental health. While it can promote connections and offer support, it also has the potential to harm our self-esteem, foster feelings of isolation, and contribute to mental health issues. As users, it's important to recognise these effects and use social media in ways that protect and enhance our well-being. By being mindful of how we engage with it, we can enjoy its benefits without letting it take a toll on our mental health.