Be honest with yourself: How much time do you spend on social media every day? If you’re like most people, you’re spending somewhere between two and three cumulative hours scrolling through social media platforms on any given day. Social media has become a prominent fixture in our lives—it’s how we stay in touch with friends and family, consume our news, and follow the latest trends. Lately, mental health experts have raised the alarm about whether all this social media consumption is good for our well-being or not, particularly for teenagers.
Studies in recent years have shown associations between high levels of social media use and increased feelings of anxiety and depression, symptoms of ADHD, and risk of body dysmorphia and eating disorders. Why? Most likely because scrolling through social media exposes us to what some people describe as a “highlight reel” of other people’s lives: the good times, the successes, the photos taken from flattering angles in the best lighting. Because people curate their social media content to present the best, most exciting version of themselves, it can lead to feelings of inadequacy in those who are comparing themselves to what they are seeing.
In addition to the comparison game, some users find themselves to be the victims of cyberbullying in online spaces, where it’s easier for people to make mean comments or engage in harassment in ways they wouldn’t in person.
Finally, because of social media’s addictive nature, it can distract us from bigger priorities, including in-person relationships and hobbies. When social media causes decreased productivity and sleep disturbances, this can increase overall stress levels.
It’s not all bad though. Despite the oft-mentioned detriments social media has, it can be good for our mental health in other ways. During the height of the COVID pandemic, many people used social media to stay in touch with friends and family they couldn’t see in person. For people with niche interests or social anxiety, these platforms provide access to spaces where they make friends and combat feelings of loneliness. For creative individuals, social media gives them a platform to express themselves.
If you’re finding that social media is draining your mental and emotional well-being, you don’t necessarily have to swear it off altogether. There are small adjustments you can make to continue enjoying the upsides of social media without letting it hurt you:
Start by setting boundaries. This can reduce the amount of time you spend (and waste) on social media. Set designated times of the day to check each platform and give yourself only a set number of minutes to spend scrolling.
If any accounts are causing you to feel inadequate, angry, or negative in any other way, hit that unfollow or block button. In some cases, de-friending or unfollowing a close friend, family member, co-worker, or neighbor might lead to awkward in-person interactions; in these instances, you can simply mute their account. You will remain a friend or follower, but none of their content will show up in your feed.
Take a minute before and after checking social media to assess your emotions. How are you feeling when you open up a social platform? If your mood is worse when you’re closing it, what was it that triggered these negative emotions? Determine whether there’s an appropriate way to avoid these triggers in the future, or whether the positive aspects of social media are worth this negativity. Simply being mindful can help you compartmentalize much of what happens on social media.
Make a point of socializing more offline. Spending time with friends and family in person offers a deeper, more authentic level of connectivity. During these real-life social situations, put your phone away so you won’t be distracted by any notifications from the online world.
Social media’s mental health implications can present a particularly hard problem for parents. Today’s generation of children and teenagers have never known a life without social media—it’s how they connect with their friends and entertain themselves. How can a parent monitor this use without their child feeling cut off? Many parents find that limiting (without completely eliminating) screen time makes a big difference. Set guidelines around when and where social media can be used, such as after homework is done, but never at the table during family dinner.
Parents can monitor their child’s online presence, either by checking their phone itself or by using parental control apps, to ensure there is no negative influence or dangerous activity.
Last, but definitely not least, it’s important for parents to remember they need to be a good role model by demonstrating healthy social media habits and online behavior themselves. Don’t let yourself be glued to your phone, and prioritize your offline activities instead. Conduct yourself in a civil and respectful manner in all your online interactions, and frequently point out ways that what you see online is not always an accurate depiction of reality.
If you’re dealing with an addiction to social media, or if you’re struggling with anxiety, depression, or an eating disorder, you can find information and referrals via the Substance Abuse and Mental Health Services Administration’s national helpline 24/7 by calling 1-800-662-HELP.
