Social Media and Mental Harm

How Does Social Media Affect Our Mental Health?

Is the usage of social media contributing to more and more people in our society becoming unhappy? Humans are social beings, which means that we thrive off the feeling of companionship and a sense of belonging within our communities and through other connections we make. The strength of these connections can have a large impact on our mental health and overall happiness. Since the introduction of social media and the internet, many pros and cons have come to light relating to this question. With the number of social networks and people joining social media constantly increasing, it is important to know how this impacts our well being, especially mentally.

Maslow's Hierarchy of Human Needs

On One Hand:

  • Social media has led to an easy, worldwide way of communicating with others
  • The ability to instantly connect with anyone can reinforce a sense of community and belonging which is an important need to us.
  • It can provide people with a platform to express themselves in many different ways
  • Allows people to reach out to communities that align with their identities and values, which ultimately contribute to mental health in a positive way.

On the Other:

  • Social media creates an opportunity for constant exposure to idealized versions of people you may know, or may never see face to face in your life
  • The pressure and stress that comes with maintaining an online image can lead to unhealthy comparisons of yourself to others, along with feelings of anxiety and lowered self-esteem.
  • Increased online activity has led to a more sedentary lifestyle for many
  • Social media also restrains the amount of face to face relationships one has and other real world experiences, which can have large negative effect on mental/physical heath.

What Drives Your Social Media Use?

This is a question everyone that uses social media should ask themselves. Most people would probably say something like "To keep in touch with friends and family" or "For information and news", but there are many underlying factors many people do not consider.

Such as:

  • The Fear of Missing Out(FOMO) -Checking our phones and social feed consistently actively fuels anxiety that we are missing out on events, experiences or trends. This fear of being left out tends to result in people using their devices more in order to see what others are doing.
  • Social Validation or Approval From Others - Humans naturally crave approval because being accepted by a group has been the key factor in our specie's success. Social media provides a platform to enable this through followers, likes and comments. Constantly comparing yourself to others based on these categories can harm mental health.
  • Algorithm Directed Content - The algorithms behind social media platforms and apps are specially designed to bring you back. They track everything you do from your preferences, interactions with others, and even how long you watch certain videos. These algorithms auto play content that is designed to interest you, which promotes heavily addictive behaviors and can harm you in many ways.

Depression and Social Media Addiction

Depression and social media addiction have been mental issues humans have been facing and trying to prevent for years. While there are almost 5 billion people using media platforms, more than 280 million people have depressive symptoms and around 210 million struggle with addiction to social media and the internet. Many of the points listed above contribute deeply as to why people are becoming more depressed and addicted.

These apps, websites and other platforms are specifically designed for people to want more. With each like, comment or share you receive, there is a release of dopamine which creates a reward seeking cycle, further leading to addictive actions. Pair this with constant negative comparisons of yourself and other feelings like FOMO, and you have thousands of people taking in hours of harmful content without them even knowing.

How to Use Social Media Safely

Limiting the amount of screen time you spend on your phone, laptop or other devices can decrease the negative effects these platforms have on mental well being. Some ways to do this include:

  • Turn off non-essential notifications - Constantly seeing notifications pop up can create feelings of anxiety as well as a need to continuously check your device.
  • Set time limits on apps through the device settings - By doing this, you can create boundaries that reduce the urge to scroll and allows you to prioritize experiences offline.
  • Phone Free time before bed -Putting your phone down at least an hour before you go to bed can increase your overall well being. Reducing the amount of blue light taken in and allowing your brain to unwind and relax can result in increased mental clarity and health, along with longer and better sleep.

Ways to Improve Mental Health

There are many steps that can be taken by both individuals who use social media and the organizations/companies that produce it in order to prevent negative and mental health

Get Outside More

Many studies have shown a strong correlation between spending time outside in nature and reduced feelings of stress, anxiety and even anger. Sitting in an office behind a screen all day can lead to severe mental fatigue as well as lack of concentration and attention. Access to nature provides our minds with a break from the everyday demands we face, allowing us to recharge, refocus and overall improve mental health and stability.

Stay Physically Active

Being active not only has positive impacts on physical well being, but also significantly helpful effects on mental health. The chemical releases that occur when exercising have many benefits including:

  • Boosted self-esteem
  • Less mental fatigue, tension and stress
  • Sense of achivement
  • Better/longer sleep

Changing the Platforms

One major solution that is brought up often is the idea to completely alter social media and take away mass sharing as a whole. While this may bring up lots of controversy worldwide, there are some approaches that may work like:

  • Removing Like Buttons - This could help reduce the urge to base validation on the number of likes you have.
  • Work on Algorithm Priorities - This could involve monitoring these algorithms and reworking them in a way so they detect most social negativity and prevent it from spreading.
  • Implement Check Ins - These apps and platforms could add prompts that ask the user to consider and rate their mental health.

Sources

  • https://health.ucdavis.edu/blog/cultivating-health/social-medias-impact-our-mental-health-and-tips-to-use-it-safely/2024/05
  • https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05
  • https://www.medicalnewstoday.com/articles/social-media-and-depression
  • https://childmind.org/article/is-social-media-use-causing-depression/
  • https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health
  • https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health
  • https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/physical-activity-and-mental-health#:~:text=Physical%20activity%20is%20not%20only,us%20can%20do%20for%20free!
  • https://www.lanierlawfirm.com/social-media-addiction/statistics/#:~:text=The%20average%20person%20spends%20two,can%20literally%20rewire%20their%20brains.
  • https://www.simplypsychology.org/maslow.html
  • https://nypost.com/2023/06/19/number-of-teens-who-dont-enjoy-life-has-doubled-with-social-media/