If you’re like most people, you spend part of your time on social media — maybe a lot of time. Many of us turn to Facebook to connect with family and friends, check the latest trends on Instagram or save inspirational ideas on Pinterest.
Social media can be a fun way to stay connected and in touch with friends, family and the world. But it can also have a serious impact on your mental health.
“Social media, which is easy to access and widely used in our society, can create a distorted reality of other people’s lives. That can lead you to negatively judge your own life,” said Brendon Comer, a licensed clinical social worker with Banner Health.
“Likes on social media can give you a feel-good moment, but depending on likes for emotional boosts can set you up for an emotional ride and make it more challenging to be present and connected with what is actually happening in your life right now,” said Comer.
Plus those likes can feel addictive. Getting a like gives your brain a hit of dopamine, which makes you feel good. That’s one of the main reasons you keep coming back to social media again and again.
On the flip side, if you post and don’t get the number of likes you thought you would or get negative comments, you may feel down and turn to more social media as a way to cope.
Scrolling, comparing and chasing notifications can lead to anxiety, depression and stress. Comer shared some tips on how to regain control over your emotional well-being.
How social media can affect your mental health
Here are some of the key mental health issues to watch for:
Anxiety
“You may be preoccupied with checking and engaging with social media. It can feel more like a need than a choice,” Comer said. “You may feel irritable or uneasy when you’re not connected.”
Social media can lead you to compare yourself with others and their picture-perfect lives can make you feel anxious about being inadequate or left out. People tend to post about the good and leave out the not-so-good. This may make you feel like your life is not as fun, exciting or perfect as your friends and you may feel like you are not good enough.
Plus you may feel like you need to be on all the time, keeping up with notifications. That pressure can make you feel anxious or overwhelmed.
Depression
Too much time on social media can lead to loneliness, self-doubt and low self-esteem. Social media can trigger depression or make it worse. It exposes you to idealized versions of other people’s lives and it can lead you to focus on likes and comments for external validation instead of real, meaningful interactions.
Other mental health effects
Beyond anxiety and depression, social media use has been linked to:
- Sleep disturbances
- Shorter attention spans
- Feelings of isolation
- Negative body image
- Mental fatigue
- Emotional burnout
- Difficulty staying present and engaged in real-life activities
Identifying the signs of social media-related stress
Social media may be such an ingrained part of your life that you might not realize the effect it’s having on you. “You might feel good or you might not feel good enough, based on the whims of social media content,” Comer said.
Here are some signs to look out for:
- Feeling anxious or stressed after scrolling through your feed
- Comparing your life to what you see online and feeling like you're not measuring up
- Becoming upset about what other people are doing
- Struggling to focus or feeling overwhelmed with constant notifications
- Feeling disconnected or isolated even though you’re in touch with people online
Strategies to fight the negative effects of social media
If you think social media is impacting your mental health, there are a few things you can do:
Limit screen time
“The unbalanced use of social media can become such a habit that it can happen in an auto-pilot kind of way. You might use it to fill time or to avoid other thoughts and feelings,” Comer said. Setting boundaries can help prevent overload:
- Use tools or apps to track your usage
- Set specific time limits for how long you'll spend on each platform
- Take short breaks to reduce the stress of social media
- Log off your apps after using social media so you need to log in the next time
Be more mindful
“Slow the process down. Invite yourself to feel the initial impulse to grab the phone or log into a site. What’s happening with your breathing at that moment? How does your body feel? Could you breathe into these impulses by noticing and slowing them down?” Comer said. “That can help you make engaging with social media a choice rather than a need or a habit.”
Review the accounts you follow and look for positive, inspiring content that boosts your mood. Consider unfollowing or muting accounts that make you feel anxious, insecure or upset. You can create a healthier feed that reflects your values and interests.
Take social media breaks
Taking regular digital detoxes from social media can be incredibly helpful. Try a digital detox for a few hours, a day or even a weekend. When you disconnect, you can recharge mentally.
Focus on real-life activities that don’t involve screens, like getting some physical activity, being outdoors, spending time on a hobby or connecting with friends and family. Real-world activities can help you feel more grounded and less caught up in the online world.
And keep in mind that taking breaks from social media doesn’t mean you have to give up all screen time. Limit the sites that are having a negative effect on your mental health, but if it makes you feel good to look at recipes or decorating ideas on Pinterest, for example, go ahead.
Remind yourself that social media is not reality
Resist the urge to compare yourself to others, especially celebrities and professionals. A model or a professional chef has a team of experts who help them get those picture-perfect photographs, which are then edited to look even better.
Seek support if you need to
If you’re feeling overwhelmed by social media, it’s okay to ask for help. A counselor or therapist can help you learn more ways to manage the stress, anxiety or depression that might be linked to your social media habits.
The bottom line
It’s important to understand how social media can impact your mental health. You could develop anxiety, depression or other issues. Setting boundaries, cleaning up your feed and taking breaks may help protect your mental well-being.
If you feel like social media is taking a toll on your emotional health, talk to your health care provider or reach out to an expert at Banner Health so you can make changes that support your wellness.
