We’ve all heard it before- social media seriously impacts your mental health. But how does it do so? The constant news can be conflicting. Some reports claim that social media can be an amazing tool for networking and connection, bringing people together like never before. On the other hand, other sources tell us of the detrimental impact social media can have on our mental health, advocating for temporarily disabling your social media accounts and limiting screen time.
Human beings are social creatures. We need connection to other people to thrive and grow to our fullest potential. The strength of those relationships can have a big impact on your happiness and overall mental health.
When you are socially connected to other people, you can:
Enhance your self-worth
Feel a sense of joy and comfort
Prevent loneliness
Decrease stress
Lessen anxiety
Ease depression
Even add years to your life!
When you lack social connections, your mental and emotional health can take a big hit.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, North Carolina, and Utah.
First, what is considered “social media”?
Social media is a collective term that encompasses numerous applications.
Generally, social media involves any websites and applications that highlight several common factors, including:
Collaboration
Community-based input
Interaction
Content-sharing
Communication
People can use social media in many ways. For example, some people use social media to stay in contact with family and friends, and other communities. Contrary, business owners may use social media platforms to market their company, promote their products, and track customer concerns.
Globally, social media is extremely popular. With access to social media through one’s phone, it has never been easier to share content and communicate with other people.
Some popular social media applications are:
Twitter
Facebook
LinkedIn
Instagram
Tumblr
Snapchat
YouTube
Is social media used more now than in the past?
In today’s world, many people rely on social media. After all, social media usage is one of the most popular online activities. There are currently over 4 billion users on social media, and that number is estimated to hit 6 billion by 2027 according to several online news reports.
That is to say, while certain apps may lose their popularity, it seems like social media is not going anywhere, at least for the time being.
Does social media really have an affect on my mental health?
Various applications have made it easier to find and connect with people. While each social media platform has its own unique set of benefits, it is important to remember that social media can never replace face-to-face human interaction. During certain times of isolation, like the COVID-19 pandemic, social media was great at allowing us to maintain connection; however, it is important to try to be present physically when possible.
In-person contact with other people has been shown to trigger hormones that alleviate stress. In turn, this makes you feel happier, healthier, and more positive. Even though social media is designed to bring people together and make you feel closer to your companions, it can ironically cause you to feel more lonely and isolated the more time you engage with social media. It can also worsen mental health problems, like anxiety and depression.
It may be time to reach out for help from a licensed mental health counselor if you are spending a lot of time on social media and are experiencing increased feelings of:
Sadness
Loneliness
Frustration
Dissatisfaction
What are the benefits of using social media?
As discussed previously, virtual connection on social media does not have the same benefits as face-to-face connection, but that does not mean that it does not have its fair share of benefits. There are still many ways in which social media can help you stay connected to other people and support your welfare.
Some benefits of using social media include:
Seeking or offering emotional support to people during traumatic times
Communicating with people all over the world
Staying up-to-date with family and friends
Finding new friends and communities
Networking with other people who share similar interests or ambitions as you
Finding an outlet for creativity and self-expression
Discovering sources of accurate information and valuable learning
Joining or promoting causes that you believe in and raising awareness on important issues
Finding important connection if you live in a remote area
Now that we have discussed the benefits of social media, let us talk about the negative aspects that come along with regularly using social media platforms.
What are the negative consequences of regularly using social media?
One of the scarier factors that comes along with using social media platforms is that, since it is such a new technology, the long-term impact of using it has not been established yet. With that being said, that does not mean that we have not been able to witness some negative consequences of regular engagement with social media platforms.
For instance, many studies have shown a strong connection between heavy social media usage and an increased risk for loneliness, depression, anxiety, self-harm, and even suicidal thoughts. (Feeling suicidal? Help is only a phone call away at the free National Suicide Prevention Lifeline: 988)
Social media can promote many negative life experiences including:
Isolation - High usage of social media platforms, like Instagram, Snapchat, and Facebook, increase feelings of loneliness instead of decreasing those feelings. When you reduce social media use, you actually feel less lonely and isolated which, in turn, improves your overall well-being.
Cyberbullying - Many teens report being bullied on social media. Certain social media platforms, like Twitter, can be breeding grounds for vicious rumors, lies, and abuse that can lead to serious emotional damage.
Self-absorption - We often hear older generations giving Gen Z cautionary tales regarding self-absorption in the age of social media, and they might not be entirely wrong. From constantly taking selfies to sharing your every thought with strangers on the Internet, it can create an unhealthy sense of self-centeredness, and even remove you from real-life connections.
Fear of missing out (FOMO) - FOMO has been around longer than social media existed; however, social media can exacerbate these feelings of missing out on something special or important. It is easy to look on social media, and think that your life is boring in comparison to the highlight reels that other people are posting.
Depression and anxiety - In order to live a healthy social life, humans need face-to-face human interaction. Something as simple as effective eye-contact with a person can reduce your stress and boost your mood. When you prioritize social media over in-person relationships, you risk developing or worsening certain mood disorders, like depression and anxiety.
Why do I feel the need to constantly be on social media?
Most people access social media nowadays through their cell phone or tablet. This can be a good thing since it is very convenient to keep in touch with people, but it also means that we are always able to access social media no matter what is going on in our lives. Because you can access social media 24 hours a day 7 days a week, it makes sense that you have become hyperactive and hypersensitive to social media and the materials you are exposed to on the various platforms. This access can easily trigger impulse control issues. You can become a slave to your phone from getting constant alerts and notifications to negatively impacting your concentration and focus levels and disrupting your sleep.
Is it a social media addiction?
Social media platforms are designed to keep your attention. They want you to repeatedly have you checking your screen for updates and generally keeping you online because that is how they make money. But, at a certain point, social media can become an addiction.
Like a gambling addiction or substance abuse, social media can produce psychological cravings. Anytime you receive a like, share, praising comment, or another form of favorable reaction to one of your posts, it can trigger the release of dopamine in your brain. Dopamine is a reward chemical and it can be gained after engaging in something pleasurable, such as winning on a slot machine or eating a piece of your favorite chocolate.
The more you are rewarded, the more time you want to spend on social media because it makes you feel good. Your addiction can become so severe that you may not even care if it has negative consequences on other aspects of your life.
How can social media be an addiction?
A social media addiction would fall under the category of a behavioral addiction. Social media becomes an addiction if it is causing problems in your life. While some people can use social media in moderation, other people cannot practice this same level of control and require outside assistance to help them get to the point where they can monitor their social media use.
Like those with other addiction disorders, a social media addiction involves tolerance and withdrawal. Your tolerance is built as you begin to crave more social media since it makes you feel so good. When you are not on social media, you may experience withdrawal symptoms, such as irritability and anxiety.
How do I know if I am addicted to social media?
Some signs that you may be addicted to social media encompass the following:
Constantly thinking about social media when you are not using it
Spending an excessive amount of time on social media
Spending less time engaging in activities and hobbies you previously enjoyed just so you can spend more time on social media
Using social media so much to the point that it negatively impacts certain aspects of your life, like work, school, and relationships
Using social media as a way to deal with your negative emotions
Experiencing negative emotions, like anxiety and irritability, when you cannot access social media
When it comes to social media, hours scrolling on an app can feel like minutes. The time adds up and you realize that you have spent a long time wandering around on social media platforms aimlessly. While there is no official guide to how long you should be on social media for each day, there are some questions you can ask yourself so you can discover your daily limit.
Think about what is best for you as you answer the following questions to determine how long you should be on social media for each day:
Do you feel like going on social media is beneficial to you?
If so, how much of the time do you spend on social media do you find to be beneficial to your growth?
Does social media use negatively impact your health?
Do you allow social media to interfere with other important activities that are going on in your life?
How can an addiction therapist help with my social media addiction?
Addiction counseling is a successful way to deal with your social media addiction.
Cognitive Behavioral Therapy (CBT) is a popular type of therapy used to treat internet addiction. CBT is offered in a variety of ways, including both individual and group counseling.
Some key components of CBT therapy for addiction include:
Understanding how your thoughts, feelings, and behaviors are all connected
Pinpointing and altering negative thought patterns and beliefs
Learning coping skills to manage your negative emotions
Why is addiction therapy at Anchor Therapy right for me?
At Anchor Therapy, our therapists are trained to alter their therapeutic approach to fit your needs. Our addiction counselors can adapt CBT to suit you.
For instance, counseling can involve exploring your thoughts and feelings that cause you to lean on social media as a coping skill. When you work with a CBT therapist, you can change those negative thoughts and learn healthy ways to cope with your emotions. This will make you reduce the amount of time you spend on social media.
People who suffer from social media addiction may also suffer from other mental health conditions, like:
Attention deficit/hyperactivity disorder (ADHD)
Obsessive-compulsive disorder (OCD) - If you struggle with OCD obsessive thoughts, read our blog: “How to Manage OCD Intrusive Thoughts with CBT”
Social media addiction is not a clinical diagnosis, but that does not mean that the struggle is not real. Many people have an unhealthy relationship with social media. If you resonate with a lot of the signs of social media addiction, do not hesitate to reach out today to speak with a licensed addiction counselor. Addiction treatment options are available to you so you can start feeling like your best self again, and build a healthy relationship with social media.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark, planning to study Clinical Mental Health Counseling at the graduate level. As a Social Media Manager at Anchor Therapy, Victoria is committed to producing content for and managing the office’s social media presence and blog.
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