Today almost everyone is using social media. With 45% of teens reporting online "almost all the time" and 44% saying they're online at least several times a day. It remains to be seen whether social media is harming the mental health of teenagers and adults. It is partly due to a lack of research. Some studies show that online interactions with small groups of people can be beneficial for young people. At the same time, other studies have shown an increase in symptoms of anxiety, depression, and eating disorders.
According to research conducted in 2017, more than 90% of young people between the ages of 14 and 24 account for at least one of the following social networks: Facebook, Instagram, Twitter, Snapchat, or YouTube.
According to the same study, rates of insomnia and mental health disorders such as depression and anxiety for the same age group have increased by about 70% in the past 25 years. Therefore, social media seems to have a very detrimental effect on the hyper-connected new generation's mental health, but why? And can social media have a positive or negative impact on our mental health?
Small studies, impressive results
Social media is powerful. The release of dopamine for recreational activities such as sexual pleasure, food, and social interaction stimulates the brain's reward center by releasing its use. This platform is intended for substance abuse and is linked with anxiety, depression, and even physical illness. According to the Pew Research Center, 69% of adults and 81% of young people in the United States use social media. This increases the risk of most people becoming anxious, depressed, or ill when using social media.
A University of Pittsburgh study found an association between time spent scrolling through social media apps and negative body image responses. People who spend a maximum of 2.2 times more on social networks have reported more frequent eating and physical problems than friends who spend less time on social networks. People who spend more on social media are 2.6 times more at risk.
Another study from the University Of Pittsburgh School Of Medicine found that young adults spend more time on social media. They are more likely to have trouble sleeping and report symptoms of depression.
And another small study of 13 to 18-year-olds from the UCLA Brain Mapping Center found that more liked photos and posts show increased activity in the brain's reward center. Also, young people prefer images based on a large number of preferences, regardless of content. Bottom line: it feels good to be loved, and the herd mindset is great on social media.
The benefits of social media
According to a 2018 survey, 31% of young people consider that social media has had a very optimistic effect on their lives. Adolescence is a time when relationships with people of the same age develop. Social media provides this opportunity for social interaction. It will help young people to form communities, connect with friends who do not live nearby, and provide community support. Besides, social media can provide an influential bond with one's peers.
Is social media linked to mental health issues?
Social media allows people to interact with others, but it can also make some people feel sick. About 25% of young people think that social media is the most effective platform.
Stress is a major concern for adolescents between the ages of 13 and 32. It also affects young adults as Twenty-five percent of 18- to 25-year-olds face mental illness. Depression is especially common in girls with mental illness. Some researchers have suggested that increasing mental illness may be linked to increased social media use in adolescents and young adults.
How can social media harm mental health?
Several studies have found a relationship between the time a person spends on social media, the number of social media platforms used, and depression and anxiety symptoms. Most of these studies show that spending time on social media is associated with depression and anxiety.
However, it is unknown if social media use causes depression and anxiety symptoms or if people with more depression or anxiety use social media more than their peers. However, studies show that the use of social media can cause these symptoms to some extent. For example, in a 2020 study, people who deactivate their Facebook account for a month reported lower levels of depression and anxiety, as well as greater satisfaction and enjoyment of life.
Researchers believe that the use of social media can lead to sleep disorders. And poor sleep can cause anxiety and depression. Using social media at night can disturb sleep in various ways. People wake up late on the internet, screen lights can affect circadian rhythm, and they stay up at night to see and reply to many messages. Teenagers report that they use social media at night, even though it affects their sleep.
They fear that if they do not use the phone at night, they will lose online social interaction. They believe that it will have a direct negative impact on their social interaction. Also, teens say they expect to be available online for their peers at night. There are social norms about responding to messages quickly and not wanting to break these rules by forcing them to sleep through the message. Many young people sleep on their phones and do regular check-ups at night.
Teens and young adults often have a "fear of missing out" called FOMO. It is anxiety about losing experience. Social media can worsen FOMO. For example, if someone sees a post about an uninvited party. In particular, adolescents can be vulnerable to social media's potential negative effects as social cohesion is vital for their development. Surfing social media can lead to FOMO, and the emotions left behind can lead to negative emotions.
Another dangerous aspect of social media is cyberbullying, which is a threat that occurs online. As many as 72% of teens say they have been bullied at some point. Cyberbullying is more strongly associated with suicide attempts than personal threats.
Tips for managing social media usage
- At night, choose a time when you don't check your phone. And if possible, move your phone to another room before bed.
- Use the alarm clock instead of relying on the phone as an alarm, so don't use the phone when you wake up.
- Pick one day a week to take a day off from social media and focus on other things.
- Turn off notifications for at least a few hours each day (which can be further improved). Set your phone to airplane mode or do not disturb mode.
- Set a specific time or limit to check your notifications.
- Take a break from the app that makes your body look or feel less healthy. However, you can try apps designed for optimization, such as meditation apps.
- Use an app that blocks other apps and notifies them about their usage. This allows you to raise awareness about your social media engagements and focus on other activities.
- Consider your phone in grayscale. This will make your mobile phone less enticing. Color apps and notifications will display gray from it, and you can easily ignore them.
Hope this article helps you understand the effect of social media on mental health. If you're experiencing any depression and anxiety, then it is time to consult with a specialist.