How Does Social Media Affect Mental Health? Understanding the Impact and Finding Balance

I grew up with AOL and chatrooms. I’m no stranger to technology, and before we had cell phones, I used AIM to talk to friends after school. And while I’m not opposed to technology, I’m also not an early adapter. I have yet to enter the world of tracking my sleep or physical health, and I don’t use AirPods or a smartwatch. I use social media, but it’s primarily to communicate about Take Root Therapy and to provide information about mental health.

A few months ago, I found myself on Instagram more and more. Yes, I was still using it for our group practice, but also in the evenings instead of taking care of the logistical tasks on my to-do list. I would watch videos of cute animals or people engaging in incredible dance feats, and more and more, these would be interrupted with videos of people sharing their beliefs or informational videos. I also would look at photos of friends or acquaintances, which became a double-edged sword as I learned more about them and simultaneously felt increasingly insecure. Sometimes, I would log on to Instagram looking for something to make me laugh, and suddenly, hours would have passed. Sometimes, I found myself thinking about things in ways that weren’t necessarily aligned with my values and beliefs. And I would get down on myself more and more. While I welcome the opportunity to be challenged, I am wary of lectures when I can’t ask questions or engage in debate. I was getting less sleep and felt worse about myself and about the state of the world, often feeling alone and hopeless. While there’s a lot to be critical of, I knew something was wrong when I felt myself constantly in despair.

I began to feel concerned about my social media use and wanted to engage more in critical thinking instead of consuming media as I had been. I tried to set boundaries around my social media use, and that’s when I found that Instagram would send me messages letting me know that a friend had recently posted, trying to lure me back. For a while, it worked, and I was back on Instagram for hours a week. This was the case until I decided to be more stringent. I turned off notifications and sought other distractions when I grabbed my phone, and while I was still on my phone far more than I would like to be, I realized that my mood had improved. I stopped feeling as afraid, anxious, and hopeless. Staying up to date about the state of affairs in the world is essential to me, as I want to be a responsible citizen, so I read the news daily. However, I am looking to trusted resources and experts.

I know I am not alone in my struggle with social media use. Many clients talk about how difficult it is to be present in their lives or how often they are on social media, even when they’re not getting enough rest or miss spending time with their loved ones. While social media use is everywhere and isn’t going away anytime soon, let’s take some time to better understand its impact on our mental health and consider how we can be purposeful about social media use.

What is Social Media?

Social media constantly evolves, adding new platforms while old platforms change. According to the available research, the current platforms that investigators often consider when researching social media use are Instagram, Facebook, X (formerly Twitter), LinkedIn, and Snapchat. According to The Pew Research Center, in January of 2024, YouTube was the most widely used online platform, and it was also categorized as a social media platform, with about eight in ten U.S. adults reporting using it. Additionally, most Americans (68%) report using Facebook, and about half of U.S. adults (47%) use Instagram. While TikTok is another social media platform with some research, it has yet to be as heavily researched because of its nascence.

And social media use is widespread. Studies suggest that 61.4% of the global population’s 5.6 billion mobile phone users are on social media. Globally, the average time a person spends on social media daily is 2 hours 24 minutes. A Gallup poll found that teens spend an average of 4.8 hours on social media daily. Their results also show that YouTube, TikTok, and Instagram are by far the most popular social media apps among teens.

We wouldn’t all be using social media if there weren’t benefits! Social media has become deeply integrated into our daily lives, reflecting its significance and value to users. This widespread use highlights the compelling benefits that draw people to these platforms.

What Are The Benefits of Social Media Use?

Inclusive, Accessible, Community-building:

Social media platforms can serve as inclusive and accessible community-building tools. They have helped bridge physical barriers and allow individuals to connect, share experiences, access resources, and build support networks. Research has found that this increased accessibility fosters a sense of inclusion and belonging for everyone and can be particularly beneficial for those with disabilities and marginalized groups.

These platforms can provide a virtual space where physical limitations are less of a barrier, supporting disabled people to participate more fully in community activities and access necessary services. For marginalized groups, including BIPOC and LGBTQIA+ individuals, investigators support that social media can help in the process of identity exploration and development, by offering social connections and affirming representation and messages.  

Aids in Collaboration/Enhances Communication and Connectivity:

One of the most significant advantages of social media is the extraordinary ease and convenience it provides for people to connect and communicate with one another. Social media platforms have created a widely accessible communication network, and studies have shown that the majority of individuals view social media as making communication more effortless and easily available.

Exploring, Learning, and Expanding Horizons:

Social media has revolutionized the way people access knowledge and information. Platforms like YouTube make it possible for people to travel the world from the comfort of their homes and provide their users with an endless range of learning opportunities. Whether it’s mastering a new language, honing technical skills, or delving into academic subjects, YouTube has become a valuable resource often referred to as “YouTube University.” This concept embodies the idea that individuals can gain valuable knowledge and skills through the diverse content available on the platform, contributing to their personal and professional development.

Mental Health Awareness and Access:

In the field of mental health, social media platforms have the potential to greatly enhance understanding and awareness of mental health issues and spread information about various health programs. These platforms provide a wide range of therapeutic interventions for people dealing with mental health challenges, including online counseling, support groups, and self-help resources. Research has shown that social media’s immediate availability and broad reach make these various therapy options easily accessible to individuals in need, regardless of location or other barriers.

Awareness Campaigns:

Research from the London School of Economics and Political Science suggests that social media platforms such as Facebook, Twitter, and Instagram have greatly enhanced the reach and impact of awareness campaigns for critical social issues and causes. These platforms enable messages to be shared with a broad and diverse audience, sparking conversations and (hopefully) inspiring meaningful action.

The evolution of digital networked technologies has provided activists with powerful tools to organize, communicate, and mobilize supporters. From creating online petitions to organizing large-scale rallies, the digital landscape has transformed how social change is pursued and achieved. In addition, although transnational advocacy networks existed before the Internet, our modern networked technologies have created expansive opportunities for activists and organizations to coordinate on a global scale.

The same research highlights the positive impact of advocacy and awareness campaigns on mental health. These campaigns provide opportunities for people to get involved and feel empowered, which can help reduce feelings of hopelessness. Additionally, being part of a supportive community of like-minded individuals fosters a sense of connection and belonging, which can help combat loneliness.

What Are the Costs of Social Media Use To Our Mental Health?: The Double-Edged Sword of Social Media

Social Comparison/FOMO/Cyberbullying:

The growing concern about social media’s impact on mental health has garnered attention from scholars. At the University of Florida, researchers have found that constant exposure to curated content, such as perfectly staged photos and success stories, can lead to feelings of inadequacy and low self-esteem. This shared experience, commonly termed “social comparison,” can exacerbate anxiety and depression. Investigators at St. Francis Institute of Management and Research Mumbai further support this. Their studies show that social comparison can cause a “decrease in empathy and compassion for other people, heightened social anxiety in groups, higher rates of depression, and negative body image.”

Social comparison and FOMO, or Fear of Missing Out, are closely linked, as the tendency to compare oneself with others can lead to the anxiety associated with FOMO. FOMO, as this research explains, refers to the anxiety that arises from the belief that others are experiencing more rewarding or fulfilling activities than oneself. Social media amplifies this anxiety by continuously exposing users to updates and images of others’ experiences, making them feel as though they are missing out on important events or opportunities.

Internalized social comparison and FOMO, as symptoms of dysregulated social media use, contribute to and help create an online environment where people feel inadequate, jealous, or pressured to conform. These feelings can lead to harmful behaviors like cyberbullying, where individuals may attack others to cope with their own negative emotions. Cyberbullying is extremely detrimental to mental wellness. According to studies, cyberbullying is frequently associated with poor body image, “increased rates of self-harm, suicidal thoughts, and other internalizing and externalizing problems.”

Impact on Relationships/Isolation and Loneliness:

Despite the promise of connectivity, social media can paradoxically lead to feelings of loneliness and isolation. The superficial nature of many online interactions can leave users feeling disconnected, even as they accumulate virtual connections. This false perception of connection can be especially harmful when it replaces face-to-face interactions, which are necessary for building meaningful relationships and emotional support systems. As many of us have likely experienced, online interactions can lead to misunderstandings, jealousy, and conflict, as the nuances of tone and context are often lost in digital communication.

Research suggests that engaging in face-to-face interactions is essential for improving our mental health. These in-person connections provide a deeper sense of connection and emotional support than online interactions often lack.

Dopamine and Addiction:

Investigators at Mehmet Akif Ersoy University have explored how the brain’s reward system ties into the addictive nature of social media, particularly through the release of dopamine, a neurotransmitter associated with pleasure and reward. When users receive notifications, likes, comments, or shares, their brains release dopamine, creating a sense of gratification and reinforcing the behavior. This reward system can lead to habitual checking of social media as users seek to experience the pleasure associated with these interactions. Over time, this cycle of seeking and receiving rewards can create an addiction-like response, where users feel compelled to engage with social media frequently, even when it interferes with other aspects of their lives.

Physical Health and Lifestyle Effects:

Overuse of social media can eventually result in physical health issues. Per research, the allure of endless scrolling and digital engagement often leads to a sedentary lifestyle, which can have negative consequences for both physical and mental health. Lack of movement can reduce the production of brain chemicals like serotonin and endorphins, contributing to anxiety and depression. Additionally, excessive use of smartphones and other screens, particularly before bed, can lead to chronic sleep deprivation. The blue light emitted by these devices can interfere with the body’s natural sleep-wake cycle, negatively impacting cognitive abilities and socio-emotional functioning.

Misinformation and Fake News:

The rapid spread of misinformation and fake news on social media is another significant issue that warrants its own in-depth exploration. Insights from Mehmet Akif Ersoy University consider the unreliable nature of social media, highlighting how these platforms can rapidly spread false information, resulting in widespread misunderstandings, panic, and even manipulation of public opinion. The challenge of distinguishing credible sources from unreliable ones is a growing concern, particularly in an era where information is abundant and easily accessible. This also has mental health implications, as it can impact how we connect with others and our feelings of security and trust.

Social media use clearly has both benefits and drawbacks. While there are ongoing arguments about whether its use causes or correlates with mental health challenges, many still acknowledge the need to be more intentional about how we use it. As Sherry Turkle writes, “Smartphones are a tool for constant stimulation and distraction, but they are also a tool for connection.” If we are going to continue to use smartphones and social media as tools, we may benefit from considering how and when we use them (and question when and how we are being used instead). Let’s explore some practical strategies for engaging with social media in a more balanced and healthy manner.

How Can I Use Social Media While Taking Care of My Mental Health?

In our hyper-connected world, social media can feel integral to daily life. While there can be benefits to using social media, it’s important to be mindful of our usage to protect our mental health. Here are some strategies and suggestions for engaging with social media while caring for your mental health.

Reflect on your current social media usage:

Before deciding to make any changes, it’s essential to get really honest with yourself about your current social media use and its impact on you. Consider both the benefits and what you’re gaining from using social media, but also question what you might be sacrificing. Are you not getting the rest you need? Are you spending less time investing in relationships that matter to you or that support you? How does your social media use impact your relationship with yourself and others?

To deepen this reflection, try keeping a journal for a week to track your social media habits. Note how much time you spend on different platforms, what emotions you feel before and after using them, and how your body feels. Pay attention to moments when you use social media to distract or cope with stress, boredom, or loneliness. Having a better understanding of your current relationship with social media can help you set the stage for what you want your relationship with social media to look like in the future.

Engage with social media mindfully and set boundaries:

If you’ve decided you want to change your relationship with social media, it can help to develop mindful social media use. This begins with setting clear boundaries, including being intentional about when and how often you use social media and why. Here are some practical tips:

1. Set aside specific times of the day to check social media. Avoid using it first thing in the morning or right before bed. Designate specific times and places for social media use. To resist the temptation of using your phone right before bed, try setting it outside your bedroom!

2. Use features on your devices or apps to set daily limits on social media usage.

3. Engage with content that adds value to your life (this doesn’t always have to be educational; sometimes you just need a laugh!). Before you scroll, ask yourself if the content adds something to your life.

4. Try focusing on one activity at a time. If you’re using social media, be present; if you’re working or spending time with loved ones, try being fully present with that as well.

Curate a feed that works for you:

Your social media feed can significantly influence your mood and mindset. Curating a feed that aligns with your values is a powerful way to support your mental health.

To start, try to be thoughtful about which accounts you follow, and consider choosing to follow accounts that inspire you through positive affirmations, educational content, creative inspiration, or simply make you laugh and bring you joy. If certain accounts or content consistently make you feel anxious, inadequate, or unhappy, consider unfollowing or muting them. Your social media profile is yours to control, and you can establish parameters that work for you. It can also help to join groups or follow hashtags that align with your interests and values, as this can foster a sense of community and belonging.

Take breaks:

According to scientists, regularly stepping away from social media, often called a digital detox, can positively affect mental and physical well-being. A break from the constant barrage of information can lower stress levels and reduce feelings of overwhelm. Minimizing screen time and avoiding it entirely before bedtime can significantly improve sleep quality, which has many mental health benefits. And disconnecting from the digital world can allow you to reconnect with yourself and the physical world, strengthening personal relationships and encouraging more meaningful interactions.

If you’re apprehensive about a digital detox, you can start small and gradually increase the duration of your breaks. If the thought of pursuing a digital detox gives you anxiety or seems impossible, this is also valuable information as you reevaluate your relationship with social media. Recognizing this apprehension can help you understand the impact social media is having on you, and it may be worth exploring as you consider what is working for you and what isn’t.

Access support:

While social media can be a valuable tool, it can also negatively impact mental health. Sometimes it can help to work with a mental health provider to navigate your relationship with social media and find healthier ways to engage with it.

This is especially true if social media use consistently makes you feel anxious, depressed, or overwhelmed. Additionally, if you’re experiencing difficulty sleeping due to late-night scrolling or frequent notifications and struggle to set boundaries, seeking professional help may be essential. If social media use interferes with daily activities, work, or relationships, consider reaching out for support. A mental health provider can help you establish healthier habits and ensure you care for yourself and your needs.

As we’ve explored, social media plays a complex and unavoidable role in our lives. It offers unparalleled opportunities for connection, learning, and community-building, and it also presents challenges that are detrimental to our mental health. Social media’s dual nature—its ability to both uplift and damage—highlights the importance of using these platforms mindfully.

For this reason, it’s important to be aware of how we engage with social media. Setting boundaries, curating our feeds to align with our values, and taking regular breaks can help mitigate the adverse effects.

The key is recognizing when social media is negatively impacting our mental well-being and when it’s time to seek support, which is available in a myriad of ways, including support groups, mental health apps, and psychotherapy. The hope is to find a balance in our social media usage. By doing so, we can harness the positive aspects of social media and foster a healthier, more connected world. If you need support finding balance with your social media use, or you are concerned about a loved one and their social media use, we hope you reach out. We would be glad to join you and support you in caring for your mental health by creating a different relationship with social media.

anxiety counseling, anxiety therapy, boundaries, coping patterns, culturally affirming therapy, depression, depression therapy, family dynamics, gender identity, poor self-esteem, self-care, self-image,