Written by: Abbey Riendeau, LMHC
Do you use social media? If you’re reading this, chances are you found this blog post through social media. Also, statistically speaking, it is more likely than not that you do have a social media account, at least if you are located in the United States. In the United States, 69% of adults and 81% of teens use social media. Do you fall into this category?
We often hear about the negative effects of social media, especially among the generations that had access to it from an early age. Among some teens it has even become trendy to reject social media and smartphones all together by opting for flip phones with less capabilities. Because much of the population experiences mental health symptoms, it is easy to point the finger at social media as an obvious scapegoat, but what about the possible benefits from social media?
Below we will explore some of the negative effects of social media use, the benefits that are possible through social media, and tips for improving how you relate to and interact with social media.
Negative Impacts
When we think of social media, many people think first of the negative effects. This makes sense because the negative effects of social media are more often discussed and assumed to be associated with declines in mental health and overall wellbeing. Some of these assumptions are accurate – social media use is associated with anxiety, depression, and even physical health problems. It is dangerously addictive due to the reinforcing nature via the release of dopamine in our brains. Additionally, social media is even more addictive because when the outcome of a behavior is unpredictable but there is a chance for a reward, the behavior is likely to repeat. For example, an individual does not know how many likes, comments, or views they will get on their post and that unknown outcome combined with the possibility of the post going viral keeps users posting new content and consuming new content. The individual also experiences the release of dopamine when they receive notifications for likes, comments, and views. The instant gratification of getting a notification for a like or comment will keep you checking your platforms consistently.
Users often post content on social media with the hope to feel a boost to their self-esteem and to feel a sense of belonging upon receiving positive feedback on a post. Sometimes individuals turn to the internet and social media seeking validation to receive this boost, which can transition into serving as a replacement for fostering genuine relationships in real life. As we know, having meaningful connections with the community and with individuals is an important part of social wellness and our overall well being (For more information, check out our previous blog post ‘Is Anxiety Impacting Your Social Wellness?). Although we often post on social media with the goal of receiving positive feedback and a boost in self-esteem, sometimes the opposite occurs. Comparison concerns have been the topic of recent social media discussions, especially since instagram began suppressing likes in an effort to prevent this. Comparison doesn’t just stop at the number of likes or comments, it often extends to comparing how we look or how we spend our time or how often we go on extravagant vacations to what others portray on social media. We know that what is viewed on social media is often distorted or filtered and changes the appearance of reality, but constantly viewing filtered and altered photos of others can impact how we view ourselves. Constantly exposing ourselves to distorted reality impacts what we assume is baseline or typical for others, even if we logically know what is online is altered. This comparison can cause individuals to feel negatively about themselves and in turn contribute to symptoms of depression or anxiety. In the past, it was only celebrities in magazines whose photos were altered– now everyone looks perfect online. This can make it difficult to tell what is real and what isn’t.
Another negative effect of social media that is commonly discussed is bullying. Bullying often occurs on social media platforms and some argue it is easier to do with the options for anonymity or just the fact that you avoid saying hurtful things to someone’s face. Additionally, outright bullying is not the only way that social media can impact individuals relationally, especially during teenage years. A teen may be more aware that they are being excluded from activities because of pictures posted on social media. Teens can see who is spending their time with who because of connectedness to social media, and this can have negative effects on adolescents who are excluded by peers. This ‘feeling of missing out’ due to what is viewed online can be experienced by adults as well.
Positive Impacts
It’s pretty clear that spending hours each day on social media can have negative effects, but is there a potential for positive impacts too? Turns out, there are many potential benefits to social media. For example, actively interacting with others on social media through engagement like sharing messages, posts, comments, or reminiscing about past memories, is related to improvements in well-being. These online interactions may serve to relieve social isolation and loneliness by opening up opportunities for communication that may not be available due to location, accessibility, etc.. Additionally, maintaining connection and communicating online can help to strengthen existing relationships, especially when distance or time is a barrier to more frequent in-person communication. Essentially, social media and online communication can help us meet people we would not bump into otherwise and it can help us maintain connection with current friends regardless of location.
Social media also offers many opportunities for learning and developing new skills. Individuals can not only be exposed to new ideas, activities, or interests, but they can also learn new skills. TikTok, Youtube, Instagram, and other platforms offer many instructional and informational videos for almost any topic. This accessibility to information and ability to easily share information creates the possibility for social media to be a major tool for education and learning. The ease at which information can be shared also makes it easier for individuals to create and distribute their own ideas and creations. This removes many of the barriers to learning new things or sharing new ideas.
The ability to post and share anonymously is a feature available on multiple social media platforms and although the possibility of anonymity has the potential for negative impacts, it also has the potential for positive impacts. The ability to post anonymously can help to create a safe space for individuals to express themselves and share personal experiences without the danger of stigma. Self-disclosure can be a helpful therapeutic tool and can help to improve well being.
In addition to being a place to share experiences and express thoughts, social media can also be used to inspire and motivate healthy behavior changes, such as quitting smoking or increasing physical fitness. Sharing a goal online can help promote accountability and create positive reinforcement as friends provide support. By following users who share and promote information related to your goals, you may feel more motivated to make the desired changes. Professionals, including mental health professionals, can share useful information with the community via social media, which can maximize the impact of health initiatives, or help spread helpful information for improving well being. Additionally, professionals can utilize social media platforms to collect data for research and to connect with other professionals. Social media connects us with the right professionals. It allows scientists to share results of their research with individuals directly, for professional cleaners to share their best cleaning hacks, and for plumbers to put out a PSA on what should not be rinsed down the kitchen sink. Prior to social media, individuals would have had to talk to these professionals directly, read a long study for results, or stumble upon hacks on their own; but now we have never ending access to and the ability to share new information.
Lastly, social media can help increase access to various services, both in-person and online. Access to support, including mental health support, and interventions is now readily available online through many different organizations. This includes live online chatting with supporters at the International Association for Suicide Prevention (988 - Suicide and Crisis Lifeline). Many websites offer support through media channels or virtual groups, and some platforms offer anonymous forums to allow individuals to seek support and share personal experiences without worry. For example, Facebook offers many support groups for various topics, including depression, single-mothers, low-income households, fitness journeys, and many more. Also, some social media platforms have features to promote in-person meet ups and community building. Meetup.com promotes connection with local organizations, groups, and clubs. Twitter has a feature called Tweetups, which are in-person meetups organized around similar interests. Facebook allows users to create facebook events to promote local activities or events. Social media can be a great tool for organizing and planning in-person or virtual events.
Tips for Increasing Social Media Benefits
These social media platforms are evolving and changing faster than we can research their impacts, but we know that social media can be both helpful and harmful to our mental health and overall well being. But what determines if social media is a good thing or a bad thing for you? Social media itself is not a danger or a benefit but the way in which you utilize it and relate to it is what determines how it impacts you. You want to make social media work for you rather than against you and your mental health.
Ultimately, be mindful of how you interact with social media. Step back and look at the role technology plays in your life, as well as in society. Monitor and analyze the impacts of social media on your mood, thoughts, and physical health. Do you find that you need instant gratification? Are you staying home and not interacting with your community or friends? How do you feel after scrolling? Do you feel anxious when on certain apps? Start by taking an inventory of the impacts of your current social media use.
It’s also important to reflect on our intent when using social media. Are you posting for the purpose of accountability, self-expression, educating, sharing ideas, or are you posting with the hopes of going viral or receiving lots of likes, comments, and views? Consider decreasing your frequency of mass sharing– that is posting for the purpose of reaching the biggest audience or the most views. Shift your attention and effort to fostering one-on-one communications and relationships via social media or creating content with the intent of helping others or sharing ideas.
One of the most common tips for managing the impacts of social media is to set time limits to decrease your social media usage. Limiting social media usage can cause significant reductions in loneliness and depression, especially if the content an individual is exposed to is not monitored or curated to only allow helpful content. You may also consider stepping back from certain types of posts or platforms, such as news platforms. Only follow accounts that promote values and ideas that increase your well being and unfollow accounts that bring up feelings of negativity, envy, disgust, or sadness. You may also choose to utilize platforms that allow you more control over what content you view. Overall, actively assessing how social media impacts you and making conscious decisions about what your intentions are, what you will consume, and how you will relate to it can greatly improve your relationship with social media.
Lastly, discretion is not only important when it comes to what you consume online, but it’s also important for what you post online. It’s important to remember that everything that is shared online is forever; therefore, use caution when posting private, vulnerable, or explicit information online, even if it’s anonymous. You have control over your own behaviors and how you choose to use social media. We get to choose what boundaries, limits, and guidelines we set for our own social media use. We get to analyze how social media impacts us and make the appropriate changes. It doesn’t have to be all social media or no social media– find a happy medium that allows you to reap the benefits without the negative consequences.
Our therapists at Forensic Insight Group are here to support you and answer any questions you may have. Contact us today to learn more about current therapy groups or to schedule a free fifteen-minute consultation regarding individual therapy or other services.
Citation:
McLean Hospital. (2023, January 18). The Social Dilemma: Social Media and Your Mental Health. Www.mcleanhospital.org; McLean Hospital. https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health
Naruse, K. (2023, March 25). 7 WAYS SOCIAL MEDIA CAN BENEFIT MENTAL HEALTH. Painted Brain. https://paintedbrain.org/editorial/7-ways-social-media-can-benefit-mental-health-2?gclid=Cj0KCQjw1_SkBhDwARIsANbGpFtYgJk1dVYe4A2KPo9-G3JR7ISdd0kpfEp06rnGR73MMaI1_dW8Q3saAm6wEALw_wcB