For many of us, checking social media like Instagram, Facebook, TikTok, etc. is part of our daily routine. In 2023, there will be an estimated 4.9 billion social media users worldwide. The average person spends 145 minutes on social media every day.
Viewing posts from friends and family around the world can be a way to feel more connected. But social media use can also have a dark side.
Social media can negatively impact our overall wellbeing by encouraging anxiety, depression, loneliness, and FOMO (fear of missing out) – issues that are especially prevalent among teens and young adults.
Social media is here to stay, will continue to evolve, and become more invasive. If you're spending a lot of time on social media and feeling sad, unhappy, frustrated, or lonely, it may be time to reexamine your relationship with your online presence.
Understanding how social media impacts our mental health and overall wellbeing is important for yourself and your loved ones.
Mental health impacts
Social media use can increase feelings of anxiety and depression, especially in teens and young adults.
The addictive nature of social media activates the brain's reward centers by releasing dopamine, the “feel good chemical” associated with pleasurable activities. When you post something and your friends and family “like” it, you get a dopamine hit. But when you don't get that validation or approval, it can affect your sense of self and adequacy.
Filter: Social media puts a lot of emphasis on appearance. Many social media platforms, including Snapchat, Instagram, and TikTok, give users the option to use filters on their images. While filters are great for a laugh, they can also create a false illusion as they can easily alter your appearance to hide flaws. Constantly seeing altered images can make you feel self-conscious and dislike the way you look.
FOMO (Fear of Missing Out): For many people, using social media intensifies feelings of FOMO. Checking in with friends and family through social media can make it seem like others are having a better time or living a better life than you.
Social media is often referred to as a “highlight reel” that displays the best parts of a user's life. However, accessing other people's highlight reels can increase dissatisfaction with your own day-to-day life. This can affect self-esteem and cause anxiety, making you want to use social media more. FOMO drives users to constantly check social media to make sure they don't miss out on what's going on.
Cyberbullying: In 2020, 44% of all US internet users said they have experienced harassment online. Cyberbullying is the repeated and deliberate use of electronic devices to harass, abuse, or tease someone, which can have serious effects on self-esteem and mental health. Social media platforms can be breeding grounds for cyberbullying, where hurtful rumors, lies, and abuse can spread, leaving lasting psychological scars.
How to use social media safely
A great way to improve your relationship with social media and reduce its negative effects is to reduce your daily screen time. Here are some tips to reduce your screen time:
- Set time limits on social media apps in your phone's settings
- Designate time for social media
- Check your friends and followers list and unfriend anyone whose account you find distasteful
Finding fulfillment and happiness outside of social media
Prioritize in-person connections and activities to improve your mental health, which will also reduce screen time.
Find activities that satisfy you outside of your phone. Hiking, picnicking with friends, painting, pickleball, reading, walking the dog, etc. are great ways to connect with others. Fun activities also improve your physical and mental health.
Discover 3 ways getting outside in nature can improve your health
A good relationship with social media varies from person to person. Take the time to evaluate your social media use and how it impacts you. Taking steps to limit screen time and improve your relationship with your phone can have a positive impact on your mental health.
It can be difficult to know when to reach out to a professional. If you or a loved one is struggling with a serious mental health issue, contact your doctor to discuss treatment for anxiety, depression or other issues.
What is primary care? Learn why you should partner with a healthcare provider for your health
Medically reviewed by Dr. Dawn Bounds, fellow of the Betty Eileen Moore Nursing Leaders and Innovators Fellowship.