Why Social Media Is Bad (Plus Is Impacting Your Mental Health)

Why Social Media Is Bad (Plus Is Impacting Your Mental Health)

Social Media: The Good, The Bad, The Ugly and Mental Health or Improving your Mental Health

Multitasking has become a common theme in our lives. It’s a wonder how we manage it all.

We depend on our smartphones for work, school, our personal and social lives. When was the last time you left home without your phone and kept on going? The internet has become a significant part of our daily lives. So too has social media. And it is having an impact on today’s teens.

Social media usage

Back in 2005, when social media was still in its infancy, only about 5 percent of users in the United States were involved in social media. In 2019, that number grew to about 70 percent.

1. Pew Research Center surveyed social media usage and popularity among US adults early in 2019. The survey found that while the most-used social platforms for adults are YouTube and Facebook; teens prefer Snapchat and Instagram, while TikTok is reportedly the fastest growing social network among younger users.
2. Social media use is nearly universal among today’s teens. Pew Research Center reports 97 percent of 13- to 17-year-olds use at least one of seven major online platforms.
3. The amount of time spent on social sites is astounding. One report indicates the average teen ages 13 to 18 spends about nine hours on social media each day; tweens ages 8 to 12 are on for about six hours a day.

Like most things, using social media has its positives (the good), its cautionary tales (the bad), and dangers (the ugly) that lurk and impact the lives of many, but especially teens.

The Good

Social media and technology offer us greater convenience and connectivity:

1. staying connected with family and friends worldwide via email, text, FaceTime, etc.
2. quick access to information and research
3. banking and bill pay at our fingertips
4. online learning, job skills, content discovery (YouTube)
5. involvement in civic engagement (fundraising, social awareness, provides a voice)
6. great marketing tools
7. opportunities for remote employment

Social media can be a good thing, but if teens ever feel uncomfortable about something they see or read on social, they should trust their own feelings and talk to someone — a parent, a teacher, or another trusted adult. Bullying, threats, and cruelty on social media are all signs that the person doing those things needs help.

The Bad

Along with the good comes the bad. With all of its benefits, the nature of social media presents a range of potential issues.

1. Online vs Reality. Social media itself is not the problem. It is the way people use it in place of actual communication and in-person socializing. “Friends” on social media may not actually be friends, and may even be strangers.
2. Increased usage. More time spent on social media can lead to cyberbullying, social anxiety, depression, and exposure to content that is not age-appropriate.
3. Social Media is addicting. When you’re playing a game or accomplishing a task, you seek to do it as well as you can. Once you succeed, your brain will give you a dose of dopamine and other happiness hormones, making you happy. The same mechanism functions when you post a picture to Instagram or Facebook. Once you see all the notifications for likes and positive comments popping up on your screen, you’ll subconsciously register it as a reward. But that’s not all, social media is full of mood-modifying experiences.
4. Fear of Missing Out. FOMO has become a common theme and often leads to continual checking of social media sites. The idea that you might miss out on something if you’re not online can affect your mental health.
5. Self-image issues. Social media sites provide tools that allow people to earn others’ approval for their appearance and the possibility to compare themselves to others. It can be associated with body image concerns. The “selfieholics” and people who spend most of their time posting and scrolling are the ones most vulnerable to this. In fact, most college girls who use Facebook at least five times a day are likely to link their self-worth to their looks. That doesn’t mean that the main problem is social media; it only provides a medium for it, which further elevates the problem. It also promotes the same sort of behavior to others.

Signs that social media is impacting your mental health

Everyone is different and there is no specific amount of time spent on social media, or the frequency you check for updates or the number of posts you make that indicates your use is becoming unhealthy. Rather, it has to do with the impact time spent on social media has on your mood and other aspects of your life, along with your motivations for using it.

For example, your social media use may be problematic if it causes you to neglect face-to-face relationships, distracts you from work or school, or leaves you feeling envious, angry, or depressed. Similarly, if you’re motivated to use social media just because you’re bored or lonely, or want to post something to make others jealous or upset, it may be time to reassess your social media habits.

Indicators that social media may be adversely affecting your mental health include:

Spending more time on social media than with real-world friends. Using social media has become a substitute for a lot of your offline social interaction. Even if you’re out with friends, you still feel the need to constantly check social media, often driven by feelings that others may be having more fun than you.

Comparing yourself unfavorably with others on social media. You have low self-esteem or negative body image. You may even have patterns of disordered eating.

Experiencing cyberbullying. Or you worry that you have no control over the things people post about you.

Being distracted at school or work. You feel pressure to post regular content about yourself, get comments or likes on your posts, or respond quickly and enthusiastically to friends’ posts.

Having no time for self-reflection. Every spare moment is filled by engaging with social media, leaving you little or no time for reflecting on who you are, what you think, or why you act the way that you do — the things that allow you to grow as a person.

Engaging in risky behavior in order to gain likes, shares, or positive reactions on social media. You play dangerous pranks, post embarrassing material, cyberbully others, or access your phone while driving or in other unsafe situations.

Suffering from sleep problems. Do you check social media last thing at night, first thing in the morning, or even when you wake up in the night? The light from phones and other devices can disrupt your sleep, which in turn can have a serious impact on your mental health.

Worsening symptoms of anxiety or depression. Rather than helping to alleviate negative feelings and boost your mood, you feel more anxious, depressed, or lonely after using social media.

Modifying social media use to improve mental health step
1: Reduce time online

A 2018 University of Pennsylvania study found that reducing social media use to 30 minutes a day resulted in a significant reduction in levels of anxiety, depression, loneliness, sleep problems, and FOMO. But you don’t need to cut back on your social media use that drastically to improve your mental health. The same study concluded that just being more mindful of your social media use can have beneficial results on your mood and focus.

While 30 minutes a day may not be a realistic target for many of us, we can still benefit from reducing the amount of time we spend on social media. For most of us, that means reducing how much we use our smartphones. The following tips can help:

1. Use an app to track how much time you spend on social media each day. Then set a goal for how much you want to reduce it.
2. Turn off your phone at certain times of the day, such as when you’re driving, in a meeting, at the gym, having dinner, spending time with offline friends, or playing with your kids. Don’t take your phone with you to the bathroom.
3. Don’t bring your phone or tablet to bed. Turn devices off and leave them in another room overnight to charge.
4. Disable social media notifications. It’s hard to resist the constant buzzing, beeping, and dinging of your phone alerting you to new messages. Turning off notifications can help you regain control of your time and focus.
5. Limit checks. If you compulsively check your phone every few minutes, wean yourself off by limiting your checks to once every 15 minutes. Then once every 30 minutes, then once an hour. There are apps that can automatically limit when you’re able to access your phone.
6. Try removing social media apps from your phone so you can only check Facebook, Twitter, and the like from your tablet or computer. If this sounds like too drastic a step, try removing one social media app at a time to see how much you really miss it.

Step 2: Change your focus

Many of us access social media purely out of habit or to mindlessly kill moments of downtime. But by focusing on your motivation for logging on, you can not only reduce the time you spend on social media, but you can also improve your experience and avoid many of the negative aspects.

If you’re accessing social media to find specific information, check on a friend who’s been ill, or share new photos of your kids with family, for example, your experience is likely to be very different than if you’re logging on simply because you’re bored, you want to see how many likes you got from a previous post, or to check if you’re missing out on something.

Next time you go to access social media, pause for a moment and clarify your motivation for doing so.

Are you using social media as a substitute for real life? Is there a healthier substitute for your social media use? If you’re lonely, for example, invite a friend out for coffee instead. Feeling depressed? Take a walk or go to the gym. Bored? Take up a new hobby. Social media may be quick and convenient, but there are often healthier, more effective ways to satisfy a craving.

Are you an active or a passive user of social media? Passively scrolling through posts or anonymously following the interaction of others on social media doesn’t provide any meaningful sense of connection. It may even increase feelings of isolation. Being an active participant, though, will offer you more engagement with others.

Does social media leave you feeling inadequate or disappointed about your life? You can counter symptoms of FOMO by focusing on what you have, rather than what you lack. Make a list of all the positive aspects of your life and read it back when you feel you’re missing out on something better. And remember: no one’s life is ever as perfect as it seems on social media. We all deal with heartache, self-doubt, and disappointment, even if we choose not to share it online.

Step 3: Spend more time with offline friends

We all need the face-to-face company of others to be happy and healthy. At its best, social media is a great tool for facilitating real-life connections. But if you’ve allowed virtual connections to replace real-life friendships in your life, there are plenty of ways to build meaningful connections without relying on social media.

Set aside time each week to interact offline with friends and family. Try to make it a regular get-together where you always keep your phones off.

If you’ve neglected face-to-face friendships, reach out to an old friend (or an online friend) and arrange to meet up. If you both lead busy lives, offer to run errands or exercise together.

Join a club. Find a hobby, creative endeavor, or fitness activity you enjoy and join a group of like-minded individuals that meet on a regular basis.

Don’t let social awkwardness stand in the way. Even if you’re shy, there are proven techniques to overcome insecurity and build friendships.

If you don’t feel that you have anyone to spend time with, reach out to acquaintances. Lots of other people feel just as uncomfortable about making new friends as you do — so be the one to break the ice. Invite a coworker out for lunch or ask a neighbor or classmate to join you for coffee.

Interact with strangers. Look up from your screen and connect with people you cross paths with on public transport, at the coffee shop, or in the grocery store. Simply smiling or saying hello will improve how you feel — and you never know where it may lead.

Step 4: Express gratitude

Feeling and expressing gratitude about the important things in your life can be a welcome relief to the resentment, animosity, and discontent sometimes generated by social media.

Take time for reflection. Try keeping a gratitude journal or using a gratitude app. Keep track of all the great memories and positives in your life — as well as those things and people you’d miss if they were suddenly absent from your life. If you’re more prone to venting or negative posts, you can even express your gratitude on social media — although you may benefit more from the private reflection that isn’t subject to the scrutiny of others.

Practice mindfulness. Experiencing FOMO and comparing yourself unfavorably to others keeps you dwelling on life’s disappointments and frustrations. Instead of being fully engaged in the present, you’re focused on the “what ifs” and the “if only” that prevent you from having a life that matches those you see on social media. By practicing mindfulness, you can learn to live more in the present moment, lessen the impact of FOMO, and improve your overall mental wellbeing.

Volunteer. Just as human beings are hard-wired to seek social connection, we’re also hard-wired to give to others. Helping other people or animals not only enriches your community and benefits a cause that’s important to you, but it also makes you feel happier and more grateful.

The Ugly

Sadly, there is an ugly side to all that technology offers. While bullying is not a new concept, social media and technology have brought bullying to a new level. It becomes a more constant, ever-present threat — cyberbullying. The State of Rhode Island anti-bullying laws & regulations define bullying and cyberbullying as follows:

“Bullying” means the use by one or more students of a written, verbal or electronic expression or a physical act or gesture or any combination thereof directed at a student that:

1. causes physical or emotional harm to the student or damage to the student’s property
2. places the student in reasonable fear of harm to himself/herself or of damage to his/her property
3. creates an intimidating, threatening, hostile, or abusive educational environment for the student
4. infringes on the rights of the student to participate in school activities
5. materially and substantially disrupts the education process or the orderly operation of a school

“Cyberbullying” means bullying through the use of technology or any electronic communication, which shall include, but not be limited to, any transfer of signs, signals, writing, images, sounds, data, texting, or intelligence of any nature transmitted in whole or in part by a wire, radio, electromagnetic, photoelectronic or photo-optical system, including, but not limited to, electronic mail, Internet communications, instant messages or facsimile communications.

The statistics

Every 7 minutes a child is bullied. Unfortunately, intervention is rare, with an adult intervening in only four percent of cases, and a peer in 11 percent. An astonishing 85 percent of all cases of bullying are not addressed.

The following are just some statistics on how common bullying and cyberbullying have become: According to StopBullying.org:

1. One out of four (25 percent) teens are bullied, while up to 43 percent have been bullied while online.
2. Nine out of ten LGBTQ students experienced harassment at school and online. Biracial and multiracial youth are more likely to be victimized than youth who identify with a single race. Kids who are obese, gay, or have disabilities are more likely to be bullied than other children.
3. 58 percent have not told their parents or an adult about something mean or hurtful that happened to them online.
4. 5.4 million children stay home on any given day because they fear being bullied.

Suicide

Sadly, this can take a toll on young minds. Suicide remains among the leading causes of death of children under age 14. In most cases, young people die from hanging.

1. Suicide rates among 10- to 14-year-olds have grown more than 50 percent over the last three decades, according to the American Association of Suicidology.
2. Suicide rates among children between the ages of 10 and 14 are very low but are creeping up, according to the American Foundation for Suicide Prevention.

Helping a child or teen with unhealthy social media use
Childhood and the teenage years can be filled with developmental challenges and social pressures. For some kids, social media has a way of exacerbating those problems and fueling anxiety, bullying, depression, and issues with self-esteem. If you’re worried about your child’s social media use, it can be tempting to simply confiscate their phone or another device. But that can create further problems, separating your child from their friends and the positive aspects of social media. Instead, there are other ways to help your child use Facebook, Instagram, and other platforms in a more responsible way.

Monitor and limit your child’s social media use. The more you know about how your child is interacting on social media, the better you’ll be able to address any problems. Parental control apps can help limit your child’s data usage or restrict their phone use to certain times of the day. You can also adjust privacy settings on the different platforms to limit their potential exposure to bullies or predators.

Talk to your child about underlying issues. Problems with social media use can often mask deeper issues. Is your child having problems fitting in at school? Are they suffering from shyness or social anxiety? Are problems at home causing them stress?

Enforce “social media” breaks. For example, you could ban social media until your child has completed their homework in the evening, not allow phones at the dinner table or in their bedroom, and plan family activities that preclude the use of phones or other devices. To prevent sleep problems, always insist phones are turned off at least one hour before bed.

Teach your child how social media is not an accurate reflection of people’s lives. They shouldn’t compare themselves or their lives negatively to others on social media. People only post what they want others to see. Images are manipulated or carefully posed and selected. And having fewer friends on social media doesn’t make your child less popular or less worthy.

Encourage exercise and offline interests. Get your child away from social media by encouraging them to pursue physical activities and hobbies that involve real-world interaction. Exercise is great for relieving anxiety and stress, boosting self-esteem, and improving mood — and is something you can do as a family. The more engaged your child is offline, the less their mood and sense of self-worth will be dependent on how many friends, likes, or shares they have on social media.

Technology has changed the way we live, work, and socialize. But it can’t replace parenting.