Social Media and Mental Health… When to Disconnect.
Social media has changed the landscape of relationships in fundamental ways. We can now communicate, connect, and engage with our communities and worls without ever needing to meet face to face. It has evolved from a way to share photos with close family and friends to an all-in-one platform or platforms where we manage relationships, monetize content and connect with people on an international level. Although social media has good traits and makes it so much easier to connect for the things mentioned above; it also has it’s problems. A main concern is the effect that it has on our mental health. Primarily the addictive nature of it, the ability to fuel social division; as well as the dangers of predator activity.
Evolution of Connection: From Chat Rooms to Comment Threads
Social media began with one goal in mind, bringing people together. Early platforms like AOL chatrooms allowed people to connect via online spaces in a semi safe context without having to meet pin person. Then came platforms such as MySpace that allowed users to curate pages with wallpapers, music, and a top eight friends list. This allowed us to publicly express our personalities, likes and dislikes and various tastes. Fast forward to today, social media has become a central force in our lives. Sharing memes for laughs, marketing or launching a new business, or simply keeping up with close friends and family — self expression and relationship building remain the same as it’s primary functions.
Social Media: The Drug (Feedback Loop)
One of the biggest ways that social media affects our mental health is its addictive nature. Similarly to substance addiction, social media can trigger dopamine responses in our brains and create a feedback loop that encourages compulsive use (Pantic, 2014). Dopamine, is released when we experience pleasure (the high). Social media platforms are designed with that in mind. Likes, comments, notifications; all of thi=ese things trigger dopamine responses in our brains due to engagement with us creating a sense of satisfaction (Pantic, 2014).
This release drives us to keep going and searching for the next burst of dopamine or high. Sound familiar? Social media algorithms are tailored to show us content we are likely to engage with and thus keeps us hooked (Przybylski & Weinstein, 2017). Businesses and influencers that monetize their content on these platforms know this as well and therefore create content that keep the “likes, shares and subscriptions” coming and keep us glued to the screen.
Another aspect to consider is the FOMO affect. Fear Of Missing Out is another phenomenon in which we contastantly view or look at particular websites, feeds etc. due to the fear that we may miss out on the next big thing or news break and not be “in the know”.
Social Media and Social Division: Creating “Otherness” Among Connection
Social media does a great job in connecting us with others in our communities, interest groups and across the globe even. However, there is a dark side to it as well — it fuels social division through connection. At it’s core, social media allows individuals to share their opinions and perspectives with those they connect with. One of the most wonderful things about human beings is the differing of opinions and experiences that make us unique. When these different opinions and experiences clash, they can create tension and division. This often leads to polarized debate and in a lot of cases hate speech and disrespect that would not happen as often in face to face interaction.
This is especially true when celebrities, politicians, or public figures share their views—there is always a counterargument or group of people who disagree. These disagreements do not remain as a discussion between two people, they have the potential to “go viral” and be spread to the masses. Comment sections are no longer safe and become a debate stage and in some cases a batleground where groups attack one another though hateful speech and sometimes threat of violence. This sounds extreme right? This is another way that social media algorithms work; they are designed to expose us to ideas that align with our preexisting beliefs based on our likes and the content we view (Przybylski & Weinstein, 2017).
Humans are tribal by nature and we tend to gravitate toward groups that share our values and beliefs. These “virtual tribes” reinforce our biases and make us less likely to understand differing perspectives and have civilized discussion. Eventually social media turns into a battleground devoid of empathy, understanding and potential meaningful dialogue between people.
How do we Fight the “Dark Side”?
So we know that social media has a dark side to it, now what? We have taken the first step and become aware of this dark side. We understand how these platforms work and affect us; this is essential for us to make concious decisions about how we use these platforms.
Be Mindful of Your Mental Health: Pay attention to how you feel after using social media. If you feel drained or have an unsettling feeling after use. Take a break from it and do a quick mental health check. Engage in self - care activities that have nothing to do with social media to help you regulate and stabilize these feelings.
Set Boundaries and Limit Screen Time: One of the most effective ways to curb the addictive nature of social media is to set strict boundaries. This can include using built-in tools on your phone or apps that track and limit your screen time. For example, Instagram and Facebook allow you to set daily time limits, which can help you be more mindful of how much time you’re spending on these platforms.
Take Social Media Breaks: Stepping away from social media can help reset your brain’s reward system and reduce the feelings of anxiety or comparison that often accompany overuse. Take a weekend break away from social media and get your “fix” from other activities like BBQing with friends, or taking a trip without posting anything about it.
Diversify Your Feed: To combat social division, it’s important to diversify your feed. Follow accounts with different perspectives, and engage with content that challenges your viewpoints. This can help you develop a more balanced and open-minded approach to the information you consume.
Final Thoughts
Social media can be a wonderful way for us to connect with others from different background and express ourselves in a safe manner. It is also highly addictive and has a tendency to fuel division and make us feel like we do not belong or our opinions and beliefs are not valid. By setting boundaries with our use, seeking out differing opinions and beliefs and practicing empathy we can combat the negative effects on mental health and promote mental well being in ourselves and others. If you want to learn more or have struggled with depression due to social media. Please reach out for a free 15 minute consultation, I can help.
References
Pantic, I. (2014). Online social networking and mental health. Cyberpsychology, Behavior, and Social Networking, 17(10), 652–657.
Przybylski, A. K., & Weinstein, N. (2017). Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality. Journal of Social and Personal Relationships, 34(1), 39–56.