Social media such as Instagram, Facebook, TikTok and other social media apps has become a part of our normal routine. Studies show that an estimated 4.9 billion people use social media worldwide, and an average person spends around 145 minutes on social media every day.
Social media can help people stay connected, discover information, advertise businesses and keep up with current topics and trends. However, excessive or unhealthy social media use can also negatively affect overall wellbeing and mental health.
Benefits of Social Media
- Staying Connected: Viewing posts and reels from friends and family across the world can help people feel more connected to others.
- Advertising and Business: A large number of people use social media, making it an important source of advertising and communication for many organisations.
- Search and Discovery: Social media is increasingly being used as a search engine in the modern age, especially with the integration of AI-powered features into social platforms.
- Awareness of Current Topics: Social media helps people stay aware of current topics, discussions and trends in the market.
However, social media also has a darker side. While it can improve communication and access to information, excessive use can negatively influence emotional wellbeing and the way people perceive themselves and others.
Mental Health Impacts of Social Media
Constant use of social media might contribute to increased feelings of anxiety and depression, particularly among teenagers and young adults. Social media applications are designed to encourage continued engagement through scrolling, videos, notifications, likes and comments.
The continuous scrolling nature of reels and videos on platforms such as Instagram and TikTok can stimulate the brain's reward system. Receiving likes, comments and other forms of social feedback can provide an immediate positive feeling. However, repeatedly seeking this type of validation may also contribute to self-doubt and unhealthy comparison.
Social media can affect mental wellbeing in several ways.
Burden of Looking Good
Social media heavily focuses on physical appearance. Platforms such as Instagram, Snapchat and TikTok provide filters and editing options that allow users to enhance or change their appearance in photographs.
Although these features were initially used mainly for entertainment, they can also create unrealistic expectations about physical appearance. Constant exposure to edited images may increase self-doubt and make people feel uncomfortable about their natural appearance.
FOMO — Fear of Missing Out
The use of social media can increase feelings of FOMO, or the Fear of Missing Out. For example, seeing people travelling to mountains, attending events or sharing exciting experiences might make someone feel that others are having more fun or living better lives.
This type of comparison can increase dissatisfaction and may affect self-esteem while triggering feelings of anxiety and self-doubt.
Cyberbullying
Cyberbullying is another serious concern associated with social media. Online harassment can include creating fake accounts, spreading rumours, making fun of another person, sending abusive messages or publicly humiliating someone.
Repeated online harassment can cause significant emotional distress and may contribute to anxiety, depression and long-lasting emotional scars.
How to Use Social Media Safely and Effectively
Completely avoiding social media may not be practical for everyone. Instead, developing healthier habits can help people use social media more safely and effectively.
- Set Time Limits: Setting limits on social media applications can help reduce the amount of time spent scrolling. Instagram, Facebook and smartphones provide tools for monitoring and limiting screen time.
- Set a Specific Social Media Time: Allow yourself to use social media during a specific period of the day instead of checking social platforms continuously.
- Review Your Followers: Check your followers and consider removing or muting accounts that consistently make you feel anxious, inadequate or doubtful about yourself.
- Practice Mindful Activities: Make time for activities away from screens, such as exercise, reading, hobbies, spending time with family and friends, or simply taking a break from digital devices.
Building a Positive Relationship With Social Media
Social media has both positive and negative aspects. A person should understand how to use and prioritise social media in a way that supports their overall wellbeing.
Decreasing unnecessary screen time can play an important role in developing healthier digital habits. Having a positive relationship with social media can influence lifestyle, communication and emotional wellbeing.
People can use social media to feel connected to others, discover useful information and participate in meaningful conversations rather than spending the entire day scrolling and comparing themselves with others.
When Should You Seek Professional Help?
If social media use is consistently affecting your mood, relationships, sleep, studies, work or everyday activities, it may be helpful to speak with a qualified mental health professional.
Social media should be a tool for connection and communication, rather than something that controls your entire day. If you continue to struggle with mental health concerns, consider reaching out to a qualified healthcare or mental health professional for appropriate support.
Conclusion
Social media can bring people together, provide useful information and create opportunities for learning and communication. At the same time, excessive use, social comparison, appearance pressure and cyberbullying can negatively affect mental wellbeing.
The goal is not necessarily to stop using social media completely. Instead, people should learn to use it consciously, limit unnecessary screen time and build a healthier relationship with digital platforms.
Use social media to connect with people, learn and discover — not to constantly compare yourself with others.