The Impact of Social Media on Mental Health
by Anne Ueberbach
Assistant Director/Counsellor
Facebook, Youtube, Instagram, WhatsApp, Twitter (“X”) and TikTok are amongst the most popular social media apps used in daily life, with a total of 84% of Singapore’s residents accessing such platforms daily, often more than once. Social media platforms have become integral parts of our daily lives, allowing us to quickly and seamlessly share information and ideas through text or visuals with others.
Despite social media platforms allowing us to connect with other across the globe (e.g. with old friends, family members that live overseas, or complete strangers), it also presents a complex landscape that can significantly influence our mental health and overall well-being.
Social media platforms offer a seemingly endless stream of content, from updates from friends and family to news, entertainment, and beyond. The instant gratification of likes, comments, and shares can be addictive, triggering the release of dopamine, a neurotransmitter associated with pleasure and reward. This addictive nature of social media can lead to excessive use, often at the expense of real-life interactions and activities. It doesn’t come without reason that popular sharing platforms like Instagram have removed “likes” counts, prohibit certain hashtags and ban harmful content.
Positive and Negative Impacts of Social Media on Mental Health
While social media provides opportunities for connection and self-expression, it also presents several challenges that can impact our mental health:
Comparison Culture
One of the most significant negative impacts of social media is the culture of comparison it fosters. Constant exposure to curated images and highlight reels can lead to feelings of inadequacy, low self-esteem, and even depression. Research has shown a correlation between heavy social media use and increased rates of anxiety and depression, particularly among young adults.
Cyberbullying
The anonymity and distance afforded by social media can embolden individuals to engage in cyberbullying, harassment, and trolling. The relentless onslaught of negative comments and criticism can have profound effects on mental health, leading to feelings of shame, isolation, and even thoughts of self-harm.
Fear of Missing Out (FOMO)
Social media feeds are often filled with snapshots of seemingly perfect lives, adventures, and experiences. This can fuel a pervasive fear of missing out (FOMO) and a constant need to compare one's life to others'. The fear of not measuring up or being left out can contribute to anxiety and stress.
Unrealistic Beauty Standards
The proliferation of filtered images, photo editing tools, and beauty ideals on social media can distort perceptions of beauty and body image. Exposure to unrealistic standards can contribute to body dissatisfaction, eating disorders, and poor self-image, particularly among adolescents and young adults.
Unrealistic Lifestyles
We all have had someone else’s posts make us feel envious because they always appear to be travelling, buying expensive items, out partying, live in massive mansions, or have a house that is spotless despite having 3 kids and 5 dogs. Unrealistic lifestyles are set by others posting content that is heavily edited (or sometimes completely fabricated), back-posted to make it appear they are yet again on vacation, or filtered by only showing the one corner of the house that is spotless or showing that one family photo out of 200 everyone looked happy in. Feelings of envy and jealousy can negatively impact our self-esteem and create overall life
Strategies for Mindful Social Media Use
While the impact of social media on mental health is undeniable, there are steps we can take to cultivate a healthier relationship with these platforms:
1. Set Boundaries - Establishing boundaries around social media use can help prevent excessive consumption and mitigate negative effects. Consider setting specific time limits for scrolling, designating social media-free zones or times of day, and unfollowing accounts that trigger negative feelings.
2. Practice Digital Detoxes - Periodic digital detoxes, where you disconnect from social media altogether, can provide much-needed respite and perspective. Use this time to engage in offline activities, connect with loved ones face-to-face, and focus on hobbies and interests that bring you joy.
3. Curate Your Feed Mindfully - Take control of your social media experience by curating your feed to include content that uplifts, inspires, and educates you. Unfollow accounts that promote unrealistic beauty standards or perpetuate negativity, and seek out accounts that align with your values and interests.
4. Be Mindful of Your Mental Health - Pay attention to how social media affects your mood, energy levels, and overall well-being. If you find that certain platforms or interactions consistently leave you feeling drained or anxious, consider taking a break or seeking support from a mental health professional.
5. Cultivate Real-Life Connections - While social media can facilitate connections, prioritize nurturing meaningful relationships offline. Invest time in face-to-face interactions with friends and family, join community groups or clubs, and participate in activities that allow you to connect authentically with others.
How Therapy can Help
Cognitive-Behavioral Therapy (CBT)
CBT is a widely used therapeutic approach that focuses on identifying and changing negative thought patterns and behaviors. In the context of social media, CBT can help individuals recognize and challenge maladaptive beliefs related to self-comparison, fear of missing out (FOMO), and low self-esteem. By learning to reframe negative thoughts and develop healthier coping strategies, individuals can reduce the psychological distress caused by excessive social media use.
Mindfulness-Based Interventions
Mindfulness-based interventions, such as mindfulness meditation and acceptance and commitment therapy (ACT), emphasize present-moment awareness and acceptance of one's thoughts and feelings. These practices can help individuals cultivate a more balanced relationship with social media by increasing self-awareness, reducing reactivity to online triggers, and promoting psychological flexibility. By fostering a nonjudgmental attitude toward social media usage, mindfulness can reduce stress and improve overall well-being.
Media Literacy Education
Media literacy education aims to enhance critical thinking skills and promote responsible media consumption. By educating individuals about the persuasive techniques, biases, and potential harms of social media content, this approach empowers them to make informed choices about their online behavior. By fostering a more discerning attitude toward social media, media literacy education can reduce susceptibility to harmful influences and promote digital well-being.
Family Therapy and Parental Guidance
For children and adolescents, family therapy and parental guidance can play a vital role in addressing the impact of social media on mental health. These interventions involve educating parents about the risks and benefits of social media, establishing clear rules and boundaries around screen time, and fostering open communication about online experiences. By promoting healthy family dynamics and parental involvement, these approaches can mitigate the negative effects of social media on young people's mental health.
