Social Media and Mental Health: Is it Helping or Hurting?

You’d be hard-pressed to find someone who doesn’t have at least one social media account. Whether Instagram, Facebook, or Twitter, social media has made connecting with the world around you easier. But, there is a darker side to social media, which is the negative effects of social media on mental health.

From sharing photos of your children, pets, or holidays to catching up on the news, let’s explore the world of social media as we answer the question: is it helping or hurting your mental health?

The Benefits of Social Media for Mental Health

Social media platforms are powerful tools that let you connect with billions of people with the click of a mouse or a simple swipe on your mobile phone. For those who have moved away from their family or are on holiday in a foreign country, there is no easier way to share photos and updates than on social media. But, like many things in life, social media can be a double-edged sword.

On the positive side, platforms like Instagram or Facebook allow you to share your life with others, join supportive communities, and find like-minded individuals. It comes as no surprise, then, that in 2023, there were a staggering 4.9 billion social media users worldwide, with the average user spending at least 145 minutes scrolling through their favorite platform daily. ^[1]

Whether sharing titbits of their life, exploring mental health concerns or online communities for their hobbies, the world loves social media. It can be a helpful tool for those seeking help with physical and mental health issues by connecting with people and providing a platform to ask questions.

In recent years, there has been a marked increase in mental health awareness on social media. Influencers, big brands, and everyday users harness their social media platforms to promote mental health awareness, highlighting the need for better mental health resources and help for those in crisis. And, let’s face it, with much of the world in a cost-of-living crisis, political issues, and post-pandemic life, many are struggling with mental health. ^[4]

But Does Social Media Help?

The big question, however, remains: Are social media platforms helping or hurting? Sadly, there is no simple answer, and the impact of social media is not black and white. It can both help and hurt, depending on how it is used. On the positive side, it can help people connect to supportive communities and raise awareness about mental health issues, providing a safe space to share stories and reach out for help. ^[2]

On the flip side, however, it can harm mental health as people compare their lives to others, become victims of cyberbullying, and grow addicted to screen time. Balancing these effects is important, and so is focusing on positive interactions while limiting negative ones that leave you feeling anxious or stressed out.

The Risks and Negative Impacts of Social Media

Social media has its downsides, as cyberbullying, comparison anxiety, and screen addiction become a possibility. But before we get ahead of ourselves and label social media as bad, let’s look at the potential risks social media users face.

Cyberbullying

Cyberbullying is not only a teenage problem affecting millions of adult social media users. Be it hurtful comments, mean messages, or embarrassing posts, cyberbullying can damage self-esteem and cause potential harm to mental health. In extreme cases, it can cause long-lasting damage. Since social media platforms provide online bullies a place to hide behind a screen, the impact of cyberbullying can be overwhelming. ^[3]

Comparison Anxiety

Another “danger” of social media sites is comparison anxiety. While this might seem like an unusual concept, comparison anxiety affects millions of users. Scrolling through picture-perfect social media posts can affect your mental health. It’s human nature to compare our lives to others, and with social media, we tend to compare our real, messy lives to the highlights that other people share online. It’s easy to forget that most people only show the best parts.

Seeing all that can make you feel inadequate in comparison – like you’re just not measuring up. This constant comparison chips away at your self-esteem over time, and instead of focusing on and appreciating who you are and what you have, you fixate on what you lack. Comparison anxiety can have serious mental health consequences, leaving you feeling down, anxious, and even insecure as you obsess over your perceived flaws or shortcomings. And it is this negative self-talk and constant striving to “keep up” that is mentally draining.

Screen Addiction

We’re in the 21st century, where technology dominates many aspects of life, including entertainment and communication. If not managed properly, you run the risk of screen time addiction. The endless stream of likes, comments, and updates on our phones can be hard to pull away from. And we tend to get stuck in a loop of constantly checking our devices, scrolling through an endless feed. This can interfere with our lives, resulting in poor sleep quality, difficulty working, and the inability to be present with the people we care about.

All this screen time can take a toll on your mental health, as the fatigue and stress of being glued to your phone makes it hard to concentrate and stay on top of things. Your mind is always racing, trying to keep up with the constant influx of information and interactions.

If cyberbullying, comparison anxiety, or screen time addiction is impacting your mental health, it’s time to take a look at how you use social media apps, learn a few strategies to help guide you, and find some balance. ^[5]

The Best Strategies for Healthy Social Media Use

Social media is a great way to stay connected with others, but it can also take over if you’re not careful. It’s all about balance and using social media more responsibly. Here are a few of our best strategies to protect your mental well-being while still enjoying the benefits of social media. ^[1]

Step 1: Set Some Boundaries

Decide how much time you want to spend scrolling each day, and use your phone’s settings to set time reminders or limit your screen time. This can help you avoid endless and mindless scrolling, freeing up time for other activities.

Step 2: Create “No-Screen” Zones

Identify places and times you keep your phone away – like during meals or before bed. Keeping screens out of the bedroom and limiting your social media usage can help you wind down at the end of a long day and improve your sleep.

Step 3: Choose Who You Follow

Be selective about who and what you follow. If certain people or accounts and pages make you feel bad about yourself, it’s time to use the “unfollow” or “mute” button. Facebook, Instagram, TikTok, and other social media platforms all have tools that can help you curate your feed and only show content relevant to you. Fill your feed with content that inspires you, not any that will leave you feeling stressed or inadequate.

Step 4: Choose Quality over Quantity

Regarding social media usage, quality trumps quantity. Instead of following or being friends with everyone and everything, focus on the posts and people that matter to you and will add value to your life. Meaningful connections are way more valuable than a big follower count.

Step 5: Take a Break

Sometimes, the best thing you can do is take a break. Whether for a few hours, a day, or even a week, stepping away from social media and all that comes with it can help you reset and recharge, minimizing its impact on mental health. When you come back, be mindful and remember that people only share the highlight reels of their lives.

Social media is a tool, and like any tool, it’s important to use it in a way that fully supports your well-being. Set boundaries, be selective, and balance your online and offline time to fully enjoy the benefits without succumbing to social media addiction.