Can Social Media *Help* My Mental Health?
Written by Charlotte Burlos, therapist at Sweetgrass Psychiatry
Social media sites have become increasingly popular in recent years. Sites such as Facebook, Instagram, Twitter, YouTube, and Tik Tok have become everyday staples for many people; around 7 out of 10 Americans use social media today (Pew Research Center). Due to the rise in social media usage, questions about its impact on mental health have been asked by social media users and behavioral health practitioners. Social media may have positive impacts such as giving us the ability to communicate with friends and family, finding new friends and networks, seeking emotional support, engaging in self-expression and creativity, allowing us to run successful online businesses, and learning new information, among other benefits. Because social media is fairly new technology, there has not been sufficient longitudinal research done on its impacts on youth or adults, so it is difficult to see a full picture of how it may impact one’s mental health over the lifespan. The uptick in social media sites and usage has sparked research interest in recent years. A variety of studies have shown that heavy social media usage may increase one’s risk of mental health concerns such as anxiety, depression, and loneliness.
Social media tends to keep its users engaged due to its impacts on the brain. Social media usage taps into the brain’s reward center, releasing dopamine, which is known as a chemical that brings on feelings of pleasure. Social media may offer the hope of a future reward— getting likes, comments, or positive feedback on your post may provide a boost in self esteem, therefore releasing dopamine and keeping social media users hooked to the feelings that these sites bring. Social interactions had on social media may be positive and fun, but too much usage may be negative when it leads to self-comparison, feeling left and lonely, or wondering why you did not get as many “likes” as others.
So, how much social media usage is too much? The answer to this question is personal for each user of social media, as some people may be more vulnerable to being negatively impacted by excessive usage. Riehm et al. (2019) found that spending more than 3 hours on social media per day puts adolescents at a higher risk for mental health problems. Teen social media usage is a decision that can be made by parents to determine what they feel is best for their children, but research does help to clue us into what may be positive social media usage guidelines. A 2018 study from University of Pennsylvania found that reducing social media use to 30 minutes per day resulted in a reduction in anxiety, depression, sleep problems, and loneliness (Hunt et al., 2018). Mindfulness of one’s social media usage may be helpful in order to prevent negative mental health outcomes and empower social media users to make informed decisions. Some warning signs to be aware of that may signal that social media usage is negatively impacting your mental health may be:
Engaging in comparison and self- criticism when viewing other’s social media posts
Losing sleep to spend time on social media sites or having poor sleep due to phone usage before bed
Experiencing distraction from everyday responsibilities or relationships
Experiencing worsening symptoms of anxiety, depression, or other mental health condition
You feel that you are spending too much time on social media and feel unable to cut back your usage
You are feeling lonely, left out, or are experiencing cyberbullying
These are just some of the warning signs to look out for when using social media. Negative impacts may look differently for each person. So, how do I watch out for my mental health while using social media? Here’s some ideas:
Check in with your mental health on a regular basis by doing activities such as journaling, practicing mindfulness or meditation, speaking to a mental health professional, or other activities that you feel support your mental health
Take time to disconnect from your phone and the internet
Download an app that monitors your screen time or blocks social media sites after a certain allotted amount of daily use
Practice self-compassion and gratitude, especially if you are finding yourself becoming wrapped up in comparison to others
Spend time with loved ones in- person or spend time around animals and beloved pets
Feel empowered to report any injustices seen or experienced on social media to the appropriate agency
There are a variety of positive measures that can be taken to support your mental health while using social media, these may look unique for everyone. Because social media is a new and growing technology, research and usage recommendations may continue to change, so reading the latest literature as it comes out may be helpful.
When supporting your mental health, it is important to find what uniquely works for you. Consult with a healthcare professional at Sweetgrass Psychiatry in Mount Pleasant, SC, Isle of Palms, SC, or virtually to acquire personalized guidance in your mental health journey.
Sources:
Anderson, M. (2018, September 27). A Majority of Teens Have Experienced Some Form of Cyberbullying. Pew Research Center.
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more fomo: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10).
Riehm, K. E., Feder, K. A., Tormohlen, K. N., Crum, R. M., Young, A. S., Green, K. M., Pacek, L. R., La Flair, L. N., & Mojtabai, R. (2019). Associations between time spent using social media and internalizing and externalizing problems among US youth. JAMA psychiatry, 76(12), 1266–1273.