In our hyperconnected society, many people connect with others via social feeds. Once an innocent way to interact with friends, social media sites have morphed into complex spaces that influence our thinking and behaviour and, for our purposes, our mental health. As demonstrated in the documentary "The Social Dilemma: The Impacts of Social Media on Mental Health," social media is a service with an environment competing for your attention.
Understanding the Interaction between Social Media and Mental Health
In her seminal book on social media and mental health, Alone Together, Dr. Sherry Turkle ponders how perpetual connectivity can ultimately result in isolation, asking, "We are connected, but are we actually connecting?"
The Algorithm Effect
Causes and Effects of Social Media on Mental Health
Comparison Culture
Validation Seeking
FOMO (Fear of Missing Out)
How Social Media Affects Body Image
- Increased body dissatisfaction Higher rates of disordered eating
- Increased interest in cosmetic procedures Lower self-esteem
- Lower self-esteem relating to appearance
Finding Balance: Protecting Your Mental Health in the Digital Age
1. Mindful engagement
Be mindful of how and when you log on. Ask yourself, “What do I hope to get out of this login session?”2. Mindful following
Your feed is yours! Follow accounts that inspire, inform, or bring you joy and deactivate the ones that make you compare, anxious, or negative.
3. Set Digital Boundaries
Set up tech-free zones (like bedrooms) and tech-free times (like during meals or the hour before bed) to allow your mind space to decompress.4. Use Tracking Tools
Many phones today have a screen time tracking feature that shows you how much time you spend on various social platforms. Knowledge is power.5. Take more breaks from social media
Taking breaks allows you to reset your relationship with social media and reconnect to your offline life, whether for a few hours, a day, or even a week.Recommended Resources
If you're interested in deepening your understanding of this complex relationship, consider these insightful books about social media and mental health:
1. Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport
This book is an accessible guide to developing a healthier relationship with technology by being deliberate about how you use it.
2. Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked by Adam Alter discusses how product designers create addictive experiences and how we can regain control of those experiences.
3. Ten Arguments for Deleting Your Social Media Accounts Right Now by Jaron Lanier A Silicon Valley pioneer presents some relevant considerations for reconsidering our relationship with social media platforms.
4. How to Break Up with Your Phone by Catherine Price, including practical techniques for creating better tech habits without sacrificing your entire digital life.
Finding Professional Support
Consult a professional if you feel that social media is affecting your mental health. Digital wellness coaches and therapists specialising in technology issues can offer one-on-one recommendations.
Conclusion: A Balanced Approach
The relationship between social media and mental health is not necessarily bad. Social media can bring people together, create a connection, and form geographic and temporal relationships. The important part is to have a mindful consumption practice and manage how we allow these tools into our lives.
While we are all learning our way through this new space, knowing that you have more control than the algorithms would like you to think can be reassuring. When you realize how overtime social media functions, how it is designed to feed your likes and feed your behavior patterns, and take small, actionable steps to create boundaries around which social media exists and participates in your life, the effects can be tremendous in terms of benefits from social media combined with a redefined landscape of potential harm.
Take Action Today!
Ready to transform your relationship with social media and improve your mental wellbeing?
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This comprehensive package includes:
- Our 30-day social media detox challenge
- The Digital Boundaries Workbook
- Exclusive access to our Mindful Technology video series
- Recommended wellness tools and apps
Frequently Asked Questions
First, are we actually dealing with social media addiction?
Although social media addiction is not yet classified in the DSM-5, many mental health professionals do acknowledge problematic social media use that resembles the characteristics of behavioural addiction. Some suggest that with the move toward a greater understanding of all behavioural addictions, social media addiction should be included in such manuals.
Second, when is it a reasonable age for children to start using social media?
Most social media companies have an official policy that new accounts require users to be at least 13 years old. However, that is widely disregarded by parents and children alike. According to child psychologists, it is developmentally appropriate for children to start using formal social media in their mid-teens. Parents should do their due diligence to determine their child's emotional maturity and ability to grasp privacy issues.
Can social media usage lead to depression?
Research has found a bi-directional relationship: excessive/unhealthy social media use can lead to depressive symptoms. Still, on the negative side, people already experiencing depressive symptoms are more likely to use social media in ways that reinforce negative thought processes. It's a complex relationship, and there is likely variation between individuals.
How much "social media usage" is too much?
Research suggests that negative mental health effects emerge when social media usage exceeds 2-3 hours per day. However, the quality of users' engagement with social media and other content is as much of a factor as quantity. Active, purposeful engagement with social media has less negative impact than passive scrolling.
What are "dark patterns" related to social media?
Dark patterns are user interface designs that encourage users to behave in a way they would not normally choose to, whether that is infinite scrolling that eliminates natural stopping points or notifications made by developers to elicit a dopamine release to keep the user engaged.
Will quitting social media help with mental health?
Many studies and individual accounts demonstrate significant improvements in mood, ability to concentrate, and life satisfaction after individuals decrease or eliminate social media use. However, there is a wide range in results, and for some individuals, eliminating social media entirely leads to issues of disconnection from their social world.
How do I know if my mental health is being adversely impacted by social media?
Some warning signs include feeling anxious or depressed after using social media platforms, comparing yourself unfavourably to others on social media, obsessively checking social media feeds, feeling irritable when unable to check social media, or using social media or worrying about your social media use instead of sleeping, working, or spending time in person with other important people in your life.
Is there any good to social media for mental health?
Yes! Social media can provide a sense of community and support for individuals with mental health concerns, a connection to others that reduces isolation for people who live in rural areas or cannot travel to connect with local mental health resources, access to mental health resources, and a way people can express themselves that they could not otherwise do so outside of social media.
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