Social media has become an inseparable part of modern life, connecting people across the globe, enabling instant communication and providing a platform for self-expression. While it offers numerous benefits, the impact of social media on mental health is increasingly becoming a concern.
How can social media impact your mental health? Take a look at this piece and find out.
1. Comparison and self-esteem
Social media platforms like Instagram, Facebook and TikTok are filled with images and stories that showcase the best moments of people’s lives. These platforms are like highlight reels, where users share their most flattering photos, achievements and joyous occasions. While this can be a way to connect and celebrate with others, it often leads to a phenomenon known as “social comparison”.
Imagine a teenager scrolling through their Instagram feed. They see a friend’s post of a luxurious holiday in an exotic location, complete with stunning sunsets and carefree smiles. Then, they come across another friend who has just aced their exams, proudly displaying their top grades. Next, they see a fitness influencer flaunting a toned physique, accompanied by motivational quotes. Each of these posts, on their own, may seem harmless. However, when constantly exposed to such content, this teenager may start to compare their own life with what they see on their screen.
The problem with social media comparison lies in its inherent imbalance. Users are often comparing their “behind-the-scenes” with someone else’s “highlight reel”. This can create a distorted perception of reality, where they feel that everyone else is more successful, attractive, or happy than they are. This feeling of falling short can deeply affect self-esteem.
The said teenager may start to feel inadequate because they have not travelled to exotic locations or achieved top grades. They might become self-conscious about their appearance because they do not look like the fitness influencer. This can lead to a cycle of negative thoughts, where they begin to believe they are not good enough, simply because their real life doesn’t match up to the carefully curated images they see online.
This comparison does not only affect teenagers. Adults, too, can fall into the trap of comparing their careers, relationships and lifestyles with those of their peers on social media. A working professional might feel disheartened when they see a former colleague’s promotion post, leading them to question their career progress. A new parent might feel inadequate after seeing another parent’s post of their child’s milestones, wondering if they are doing enough.
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2. Anxiety and depression
Social media, while providing endless streams of entertainment and connection, can also contribute significantly to anxiety and depression. The very nature of social media—the constant flow of information, the pressure to stay updated, and the expectation to present a perfect life—can create a mental environment ripe for anxiety and depressive thoughts.
One of the primary contributors to social media-induced anxiety is the pressure to maintain an ideal online persona. Social media users often feel the need to present their lives in the best possible light. This can lead to carefully curated posts that highlight only the positive aspects of their lives, from their successes at work to their happiest moments with friends and family.
While this might seem harmless, it can create a sense of performance pressure, where individuals feel compelled to constantly update their profiles with new achievements or experiences. This pressure can lead to anxiety, as people worry about how they are perceived by others, whether their posts are receiving enough likes or comments, or if they are living up to the expectations set by their online persona.
Furthermore, social media can sometimes amplify negative experiences or emotions. For instance, someone who is already feeling down might turn to social media for distraction, only to encounter content that deepens their sadness—like a post that reminds them of a personal loss or a triggering event. This can lead to a downward spiral, where social media becomes a space that reinforces negative emotions rather than alleviating them.
3. Cyberbullying
Social media platforms, designed to bring people together, can sometimes turn into spaces where cruelty and harassment thrive. Cyberbullying or online bullying is one of the most harmful effects of social media, impacting mental health in profound ways. Unlike traditional bullying, which usually occurs face-to-face, cyberbullying can happen at any time and anywhere as long as the victim has access to their device. This constant presence makes it difficult for victims to find a safe space, leading to increased levels of stress, anxiety and depression.
Cyberbullying can take many forms, such as spreading rumours, posting hurtful comments, sharing embarrassing photos or videos and sending threatening messages. The anonymity provided by the internet often emboldens bullies, who may say or do things online that they would not dare to do in person. This anonymity also makes it harder for victims to identify and confront their harassers, leaving them feeling powerless and vulnerable.
Consider the example of a teenager who becomes the target of cyberbullying at school. A classmate might start by posting a cruel comment on one of their photos, which then snowballs into a stream of hurtful messages from others. As the bullying continues, the teenager might begin to dread checking their social media accounts in fear of what new insult or attack might await him or her.
This constant barrage of negativity can erode their self-esteem and lead to feelings of isolation as he or she start to withdraw from social interactions both online and offline.
4. Sleep disturbances
Social media can also have a significant impact on sleep patterns, which in turn affects mental health. The way these platforms are designed, with their endless feeds and constant notifications, can make it difficult for users to disconnect, leading to poor sleep hygiene and sleep disturbances.
One of the main reasons social media affects sleep is the habit of using phones or tablets late at night. Many people find themselves scrolling through their social media feeds just before bed, intending to relax or catch up on the day’s events. However, this habit can have the opposite effect. The blue light emitted by screens can interfere with the body’s natural production of melatonin, the hormone responsible for regulating sleep. This disruption can make it harder to fall asleep and stay asleep, leading to sleep deprivation.
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5. Isolation and loneliness
Social media, at its core, is designed to connect people, allowing users to maintain relationships, share experiences and engage with a wide audience. However, this digital connection often lacks the depth and emotional intimacy found in face-to-face interactions, leading to a paradoxical effect where people feel isolated despite being constantly connected.
When we scroll through our feeds, we are often bombarded with updates from friends, family and acquaintances – all of whom appear to be living vibrant, fulfilling lives. Yet, this can create a false sense of connection. The interactions on social media — likes, comments, and shares — are often superficial, lacking the genuine emotional support that comes from real-world relationships. For example, someone might post about a personal achievement or a challenging experience, receiving numerous likes or congratulatory comments. However, these interactions rarely substitute for a heartfelt conversation or a hug from a close friend.
Moreover, social media can create an illusion of companionship without the true substance of a relationship. A person might have hundreds, if not thousands, of online friends or followers, yet feel an overwhelming sense of loneliness. This is because online interactions often fail to fulfil the basic human need for real, meaningful connections. Imagine someone who spends hours on social media each day, engaging with others through comments or direct messages, yet finds themselves feeling empty and disconnected when they put down their phone. The absence of genuine emotional exchanges can lead to feelings of isolation as the individual realises that their online relationships lack the depth and sincerity they crave.
6. Addiction
The addictive nature of social media is a growing concern, with platforms designed to keep users engaged for as long as possible. This constant engagement often comes at the expense of personal responsibilities, relationships and overall well-being.
Social media addiction manifests as an overwhelming urge to check notifications, post updates and stay connected with what is happening online. This compulsive behaviour can lead to significant disruptions in daily life.
For example, someone might find themselves scrolling through their social media feeds during work hours, causing their productivity to plummet. The desire to stay updated with the latest posts or trends can be so strong that it becomes difficult to focus on the tasks at hand, leading to stress and anxiety about missed deadlines or poor performance.
Beyond the workplace, social media addiction can strain personal relationships. When someone is constantly glued to their phone, they may neglect the people around them. Imagine a family dinner where one person is continually checking their phone instead of engaging in conversation with their loved ones.
Over time, this behaviour can create a rift in relationships as friends or family members feel ignored or undervalued. The addict’s preoccupation with their online world can lead to a breakdown in communication and a loss of meaningful connections in the real world.
Furthermore, social media addiction can interfere with personal care and hobbies. A person might skip meals, forgo exercise or neglect their favourite activities in favour of staying online. This can lead to a decline in physical health, as well as an increase in stress and anxiety. The constant need for validation through likes, comments or shares can also create a cycle of dependency, where self-worth becomes tied to online feedback. When this feedback is negative or absent, it can lead to feelings of inadequacy or depression.
In severe cases, social media addiction can contribute to a decline in mental health as the individual becomes increasingly isolated from the real world, trapped in a cycle of seeking validation and connection through their screen. Breaking free from this addiction often requires a conscious effort to set boundaries, limit screen time and re-engage with the physical world, fostering real-life connections and activities that bring genuine fulfilment.