The Impact of Social Media on Mental Health

Social media and its effect on our mental health is no stranger to us. A study published in the Journal of Medical Internet Research found that simply posting regularly on social media has been linked to higher rates of mental health issues – due to increased anxieties about judgement from others. And with regards to general usage and ‘doom scrolling’ (the urge to scroll social media news and updates), a study has shown links to worsening mental and even physical health.

But if we know the downfalls of social media usage, why is our screentime in the UK so high? In this article, we’ll dive into what inspires us to continue scrolling on social media, covering the signs that social media is impacting your mental health and what you can do to improve it.

How does social media affect mental health?

Social media can influence mental health in various ways. There are positives as it is a great way to connect with your friends and family, as well as discover content you resonate with. It’s also fantastic if you run a side hustle you would like to promote or want to discover the latest news on a particular interest.

On the other hand, it can be easy to compare your life to that of others. For example, you may follow someone who appears to be constantly travelling or buying the latest products, which can lead to feelings of inadequacy if you are unable to do those things because of general anxieties, life and working commitments or finances.

The pros

Connectedness: Social media helps people stay in touch with friends and family, especially across long distances. It can also provide support. networks for those dealing with mental health issues or life challenges

Self-expression: Platforms allow users to share their thoughts, creativity, and experiences, which can be empowering and therapeutic.

Access to information: Social media can be a valuable source of information on topics of interest, including but not limited to mental health.

Building our own profiles: If you want to share your thoughts and ideas, social media makes this far more accessible.

The cons

Inadequacy: Seeing idealised versions of others’ lives can lead to feelings of inferiority and low self-esteem.

Fear of Missing Out (FOMO): Constant updates can make users feel left out or anxious about not participating in events or trends.

Content overload: The endless stream of information can be overwhelming and mentally exhausting.

Isolation: Ironically, heavy social media use can reduce face-to-face interactions, leading to loneliness.

Worsening of existing mental health conditions: For individuals with anxiety, depression, or other conditions, social media can exacerbate symptoms.

Things that make us turn to social media

If we’re so aware of the detrimental effects excessive social media usage can have on our mental health, why do we turn to it so much?

According to King University Online, several things make us reach for our devices, both consciously and unconsciously:

Dopamine-driven feedback loops: Likes, comments, and shares trigger dopamine release, reinforcing the behaviour to use social media far more regularly.

Boredom and escapism: Social media offers a quick and often easy distraction from stress or monotony.

Social validation: Many users seek affirmation and approval through online interactions.

Habit formation: Repeated use creates a habitual loop, often without conscious thought.

What are the signs that social media is impacting your mental health?

If you haven’t been feeling yourself, or you’re unsure whether your feelings have been caused by social media use, here is a list of signs it may be impacting your mental health and wellbeing:

• High screen time

• Comparing yourself to others more often than usual

• Reduced overall self-esteem

• Frequently feeling worse after using social media

• Poor concentration at work and/or everyday activities

• Increased distractibility

• Increased loneliness

• Sleep issues

• Using your phone without ‘realising’

• Impacted work performance

• Reduced productivity

• Engaging in risky behaviours (e.g. sharing false news, impulse purchases, cyberbullying)

• Increased procrastination

How to reduce the negative impact of social media

Here are practical ways to maintain a healthy relationship with social media and improve your mental health:

1. Use social media intentionally It’s very easy to pick up your phone and scroll. Before you know it, hours may have passed. Instead, the next time you go to pick up your phone, really ask yourself what you’re searching for and why. Are you feeling bored and want to pass the time by scrolling through socials, or are you researching something specific for a short amount of time?

2. Replace the habit There are many apps out there that are designed to replace social media with more productive and life-enriching media. This can look like educational apps around general knowledge or even language learning. Some of these apps have social elements or some form or gamification to make you use them more often. And what’s great about them is that they’re contributing to your knowledge!

3. Curate your feed Following what’s trending vs what you actually like and resonate with are totally different approaches to social media. For example, if you find you are feeling inadequate about your appearance, it may help to follow social media content creators who are of a similar body type. Or, if you find you are scrolling the news far more often and are feeling worse due to disturbing reports, balance this out with accounts that report on positive and productive news.

4. Schedule social media time Having set times of the day to scroll social media means you don’t eliminate it from your routine entirely, but it gives you a more mindful approach to it.

5. Have social media-free days While this can be tough to do to begin with, you may find benefit in having a social media free day (or even a half day!). You can use this time to indulge in other interests you may have been putting off (or felt like you’ve had no time for).

6. Get support for social media usage Social media addiction is sadly a growing addiction. 1 in 8 adults experience some form of behavioural addiction, including excessive social media use. Fighting it alone can be tough – so it’s best to seek professional guidance on how to curb your social media use by positive habit building with a counsellor or psychotherapist.

How can an Employee Assistance Programme help deal with the impact social media is having on your mental health?

If you find social media is impacting your workplace performance and mental wellbeing as a whole, then it may be worth turning to your Employee Assistance Programme (EAP). An EAP can offer you confidential support in the form of structured counselling and can equip you with the tools to curb ill effects caused from excessive use of social media.

Conclusion

Social media is a powerful tool that can facilitate connection with all kinds of content and people, but only when used mindfully. By understanding its impact on mental health, recognising warning signs of deteriorating mental health, and creating healthier habits, we can enjoy the benefits of social media without compromising our wellbeing. Whether through personal strategies or professional support like EAPs, taking control of our social media consumption is a vital step toward better mental health.