Social Media & Mental Health

 Human beings are social creatures. We need the companionship of others to thrive in life, and the strength of our connections has a huge impact on our mental health and happiness. Being socially connected to others can ease stress, anxiety, and depression, boost self-worth, provide comfort and joy, prevent loneliness, and even add years to your life. On the flip side, lacking strong social connections can pose a serious risk to your mental and emotional health.

In today’s world, many of us rely on social media platforms such as Facebook, Twitter, Snapchat, YouTube, and Instagram to find and connect with each other. While each has its benefits, it’s important to remember that social media can never be a replacement for real-world human connection. It requires in-person contact with others to trigger the hormones that alleviate stress and make you feel happier, healthier, and more positive. Ironically for a technology that’s designed to bring people closer together, spending too much time engaging with social media can actually make you feel more lonely and isolated—and exacerbate mental health problems such as anxiety and depressio

If you’re spending an excessive amount of time on social media and feelings of sadness, dissatisfaction, frustration, or loneliness are impacting your life, it may be time to re-examine your online habits and find a healthier balance.

Social media has a reinforcing nature. Using it activates the brain’s reward center by releasing dopamine, a “feel-good chemical” linked to pleasurable activities such as sex, food, and social interaction. The platforms are designed to be addictive and are associated with anxiety, depression, and even physical ailments.

According to the Pew Research Center, 69% of adults and 81% of teens in the U.S. use social media. This puts a large amount of the population at an increased risk of feeling anxious, depressed, or ill over their social media use.

But what makes users come back for more even when it can literally make them feel sick?

“When the outcome is unpredictable, the behavior is more likely to repeat. Think of a slot machine: if game players knew they never were going to get money by playing the game, then they never would play,” Sperling says.

“The idea of a potential future reward keeps the machines in use. The same goes for social media sites. One does not know how many likes a picture will get, who will ‘like’ the picture, and when the picture will receive likes. The unknown outcome and the possibility of a desired outcome can keep users engaged with the sites.”

A University of Pennsylvania study suggests that using social media less than your typical amount can decrease loneliness and depression. While it’s probably unlikely you or someone you know will quit social media entirely (after all, there are certainly some positives), it’s important to be self-aware and recognize these warning sign:  

Feeling increased anxiety, depression and/or lonelines

Spending more time on social media than with friends and family

Comparing yourself with others or frequently feeling jealous

Being trolled or cyberbullied online

Engaging in risky behaviors or outrageous photos to gain likes and comments

Noticing that your school work and relationships are suffering

De-prioritizing self-care (such as exercise, sleep and mindfulness)

If you are experiencing any of these warning signs, try to decrease your social media time. This might mean setting screen time limits, time restrictions for certain apps on your phone, or allocating designated hours for checking your accounts. Some even find that the occasional break or “detox” from social media can help them focus on their mental health and relationships. 

Other things that can help you put social media to the side?

Plan a small gatherin

Take time to get out and exercise

Find a place to volunteer

Spend some face-to-face time with a good friend

If you or someone you know is having trouble distancing from unhealthy social media habits—or continue to have feelings of anxiety or depression—schedule time to talk with your health-care provider or campus health center professional. They can screen for depression and anxiety, and recommend a treatment or course of action that’s right for you .