Social media plays a big role in modern life. About 7 out of 10 American adults use Facebook and YouTube. In teens and young adults, those figures are even higher, with roughly 75 percent of Americans ages 18-24 reporting regular use of Facebook, YouTube, Instagram, and Snapchat. That’s a lot to manage. And it comes as no surprise that all that connectivity has an impact on our mental health.
Social media & mental health: the good, the bad, & the ugly
Now, you can probably guess that not all of the mental health effects of social media are positive. But they’re not all negative, either. Let’s take a quick tour through the pros and cons we’ve gathered from the latest research.
Social media & mental health: the pros
At its core, social media is about connectivity. And that makes it a powerful tool. Social media can be a helpful outlet for people struggling with social anxiety, making it easier to meet like-minded people and helping individuals feel comfortable expressing their opinions. It can also help us stay connected to people all over the world, supporting familial bonds and friendships.
What’s more, these various sites can connect people who feel like they’re on the outskirts. Marginalized groups, including people with mental health disorders, can use these platforms to find support and understanding from other people in the same situation. This can be especially powerful for silenced individuals — like LGBTQ+ people who haven’t yet come out to their social circles — giving them the opportunity to be open in a safe digital space.
It can also broaden our worldview. Thanks to social media sites, we’re exposed to a wider range of ideas than ever before.
Social media & mental health: the cons
That said, the outlook isn’t entirely rosy. Because individuals can pick and choose what they post to social media, it has the potential to distort perception. People tend to put their best “faces” forward on these platforms. When users scroll through their feed — seeing image after image of other people’s seemingly beautiful, happy, fun lives — it’s common to think their own experiences pale in comparison.
Perhaps this is why one study showed that social media is linked to body dissatisfaction. Social media users often find it hard to avoid comparing themselves to the others they see on these sites.
Another study found that people who limited social media use “showed significant reductions in loneliness and depression” and revealed that self-monitoring how much social media you’re using can result in “significant decreases in anxiety and fear of missing out.”
All this suggests that, yes, sites like Facebook and Instagram can be detrimental to our mental health. But how we use them can help us minimize the cons while capitalizing on the pros.
What you can do to protect your mental health as you use social media
If you’re ready to give up social media, by all means, give it a try. Taking a break from these social sites can give you a chance to establish a baseline, i.e., to determine how you feel without them. That way, you can monitor whether their impact in your life is net positive or negative.
And, remember, if it does seem to lean towards the negative, you don’t need to be on these sites. While it may be a social norm to have an account for each of the most popular platforms, it’s absolutely not worth sacrificing your mental health.
And if you’re not quite ready to go cold turkey, there are still some steps you can take to protect your mental health:
#1: Be aware of the time you spend. How often are you checking Facebook each day, and for how long? What about Snapchat? Twitter? Instagram? YouTube? If you’re not sure, start paying attention. Being mindful about how frequently you’re visiting these sites and how much time you’re spending on them can be a gamechanger. You might be shocked by how much time you’re dedicating to these sites throughout your day. And knowing is the first step to making changes, if necessary.
#2: Be aware of how they make you feel. Keeping track of time isn’t the only self-monitoring that can serve you. Check in with yourself before and after you log onto any of these sites. After, do you feel better? Are you uplifted by positive messages from your community of friends? Or are you left feeling like your life doesn’t compare? Cultivating awareness of how various social media platforms make you feel can help you make smart decisions about which are and aren’t right for you. Don’t be afraid to delete apps as needed to protect your mental health.
#3: Put your phone away. The constant connectivity demanded by our phones can be draining, especially when you feel the urge to be constantly presenting your life to others. Try stashing your phone instead of pulling it out to capture the moment. You might find you enjoy that hike through nature, that concert, or that meal with friends much more.
Social media looks like it’s here to stay, so it’s important that we pay attention to the way it impacts us and our loved ones. Be mindful about your usage of these sites and you’ll be on the right track to protecting your mental health.
We’re here to help, too. If the comparison game has left you feeling depressed, anxious, or isolated, we’d love to talk with you about it. Our team of dedicated counselors knows the struggles of our digital age well and can equip you with tools to protect your mental health as you navigate your daily life. Want to talk? Call, email, or text the Ventura Counseling & Wellness Center today!
