By: Sydney Jasper, LCMHC, CYMHS
We’ve all been there—scrolling through Instagram, TikTok, or Facebook, seeing the highlights of others’ lives, and feeling a mixture of emotions. Social media has become an essential part of our daily lives, especially for young adults, but it’s also become a double-edged sword. On one hand, it’s a place to connect with friends, share memories, and even learn new things. On the other hand, social media can have a significant impact on mental health, leading to feelings of anxiety, isolation, and depression.
As a young adult, you may find yourself caught in a whirlwind of scrolling, posting, liking, and commenting—sometimes without even realizing how much it’s affecting your emotional well-being. It’s time to take a step back and consider how to navigate social media in a way that supports your mental health, rather than detracting from it.
In this post, we’ll dive into the effects of social media on mental health, offer practical tips for using social media mindfully, and help you build a healthier relationship with the digital world.
The Dark Side of Social Media: How It Affects Mental Health
Social media can lead to increased pressure to be perfect, successful, and always “on.” As a result, many young adults experience feelings of social comparison, where they compare their everyday lives to the highlight reels of others. The result? Feelings of inadequacy and anxiety.
Research has shown that excessive use of social media is linked to several mental health challenges, including:
– Increased Anxiety and Depression: Studies have found a connection between high social media usage and heightened levels of anxiety and depression, especially when users experience online harassment or cyberbullying.
– Social Comparison: Constantly comparing your life to others’ curated feeds can make you feel like you’re not doing enough or that your life isn’t as interesting or successful.
– Fear of Missing Out (FOMO): Seeing your friends or acquaintances out at events or having experiences that you’re not part of can lead to feelings of loneliness and isolation, especially when you’re not able to be there in person.
– Reduced Self-Esteem: Constant exposure to filtered, idealized images of beauty, success, and happiness can negatively affect self-worth. Research has shown that young adults, especially those active on platforms like Instagram, often experience a decrease in body satisfaction due to the unrealistic beauty standards showcased.
The Power of Social Media: How It Can Be Positive
Of course, social media isn’t all bad—it can actually be a force for good when used thoughtfully. Social media can:
– Provide Connection: It allows young adults to stay connected with friends, family, and even strangers who share similar interests or experiences.
– Inspire Creativity: Platforms like TikTok, YouTube, and Instagram offer a space for creativity, where you can showcase your talents, express yourself, and even make a living doing what you love.
– Educate and Empower: Social media has become a platform for advocacy, education, and awareness. Many young adults use their platforms to raise awareness about social causes, share educational content, and promote positivity.
The key is finding a balance between using social media for its positive aspects while protecting your mental health.
How to Build a Healthy Relationship with Social Media
The goal isn’t to abandon social media altogether but to use it in a way that supports your mental well-being rather than detracts from it. Here are some tips to help you achieve balance:
1. Set Boundaries and Time Limits
It’s easy to lose track of time when scrolling through your feed, but too much time on social media can leave you feeling drained, anxious, or overwhelmed. Consider setting time limits for your social media use. Many apps now have built-in tools (like Screen Time on iOS or Digital Wellbeing on Android) that let you track and limit the time spent on each platform.
Pro Tip: If you find yourself mindlessly scrolling, try setting a timer for 15 minutes. Once the timer goes off, take a break and switch to a different activity.
2. Curate Your Feed to Reflect Positivity
Be mindful of who and what you follow. If certain accounts or influencers leave you feeling inadequate, upset, or jealous, it’s okay to unfollow them. Instead, focus on accounts that promote positivity, body acceptance, mental health awareness, or creativity.
Follow accounts that inspire you, make you laugh, and foster a sense of community and support. Remember, you have control over your feed!
3. Practice Mindful Social Media Use
Mindful social media use means being intentional about how and why you use it. Before you open an app, ask yourself:
– Why am I using social media right now?
– What am I hoping to get out of this session?
If your goal is to connect with friends, make sure you’re using social media as a way to engage with others, not to compare yourself. If your goal is entertainment, choose content that genuinely makes you feel happy or inspired.
4. Take Social Media Detoxes
Taking breaks from social media can be incredibly beneficial for your mental health. Whether it’s for a day, a weekend, or a week, taking a social media detox can help reset your mind and give you a chance to reconnect with the world outside of screens.
Consider designating tech-free times during the day, such as during meals or before bedtime, or opting for a “social media-free” day once a week.
5. Engage in Face-to-Face Communication
As much as social media helps us connect with others, it’s important to balance online interactions with real-life connections. Spend time with friends and family in person, engage in activities that don’t involve screens, and create genuine relationships that make you feel supported and valued.
Social Media and Mental Health: Finding Your Balance
The relationship between social media and mental health isn’t one-size-fits-all. For some, social media may be a source of joy and connection, while for others, it can contribute to feelings of anxiety and loneliness. The key is to be mindful of how social media affects you and to take steps to protect your mental health.
Remember, you’re in control of your digital world. With the right boundaries, mindset, and approach, social media can be a positive tool for self-expression, connection, and growth.
References:
– American Psychological Association (APA). (2019). *Social Media Use and Its Impact on Mental Health.APA.
– Twenge, J. M., & Campbell, W. K. (2018). *The Impact of Social Media on Mental Health: A Review of the Literature. Psychological Science in the Public Interest.
– Fuchs, L., & Gruenewald, J. (2020). *The Role of Social Media in Social Comparison and Anxiety. Journal of Cyberpsychology.