The Effect Social Media Has On Your Mental Health

Are you anxious whenever you upload a new picture on Instagram? Do you get restless, wondering how many likes and comments it will get? Are you unable to figure out whether the picture needs any edits? Are you constantly checking Instagram to see how many people react to your post?

This unpredictability could be addictive. Just like gambling, you are unaware of the outcome. People may also spend hours on these sites to keep track of their virtual lives.

To boost your self-esteem and feel a sense of belonging in your social circles, you may post content hoping to receive positive feedback. It may lead you to check your profile frequently. But constantly checking these platforms can have detrimental effects on your brain health. Heavy social media users can have reduced attention spans, poor cognitive function and sleep, low self-esteem, and suffer from mental disorders such as depression and anxiety.

Keep reading to find out how social networking platforms affect our minds and how to avoid it.

Unhealthy Comparisons to Other People’s Lives

Research has found that how we perceive ourselves can depend on the opinion of others. It was found that whenever a person gets many likes on social sites, their brain’s reward center activates. It is the same region responsible when we see someone we love or win money. What does this mean?

It means that because of social platforms, our minds can believe that our worth is directly proportionate to the likes and comments on our pictures. Now, when we think that way, we may get sad when our pictures do not receive enough likes.

Due to the frequent use of social networking sites, we can easily access many people’s lives through their profiles. This could lead to comparison, and while that is a normal response, obsessing over someone else’s life may become a toxic behavior. It could lead to feelings of resentment.

When we compare our life with others, we are bound to get hurt. If your self-esteem is hurt because you are not getting enough engagement on your post, remember two things:

• Firstly, social platforms do not always show the truth. People may only share their good memories or just a glimpse of their life. They could be struggling too.
• Secondly, everybody is on their own journey, and it is not productive to compare your life to theirs.

It Can Be Detrimental to Your Sleep

People addicted to social platforms spending more than 5 hours on it daily are more likely to sleep late than those who spend 3 hours or less on them. Here are a few reasons why social media is disturbing your sleep:

• Direct Sleep Displacement: People may not get much time or are not allowed to use mobiles in school or office. Thus, they might spend 4-5 hours on Facebook and Instagram at home. Therefore, they may sleep late and wake up late.
• Increased Alertness: The light emitted by mobile phones and other smart devices is known to interfere with circadian rhythm. These wavelengths are particularly good at keeping us productive and focussed. It does so by reducing melatonin production (a hormone responsible for making us sleepy). It might be useful during the daytime but can delay sleep onset at night.
• Cognitive Arousal: Your brain may be unable to go to sleep if you constantly get stimulation from bright lights, music, or social networking sites. While scrolling through TikTok at night, you could be signaling your brain to remain active.

Ideally, attempt to reduce your consumption 2 hours before bedtime, but at the very least 30 minutes before bed. Screen-free time, rather than browsing through your phone, will help you prepare for sleep. Perhaps you could read a book, relax, take a bath, or listen to music.

Links to Anxiety and Depression

Using networking platforms may be linked to depression and anxiety. As most Indians use these platforms, this can put a large population at an increased risk of feeling anxious and depressed. Here are a few reasons why using these online platforms can harm your mental health:

• Isolation: Because of social networking sites, we might spend more time connecting online than in person. And connecting with people online could be less emotionally satisfying than in person. It can leave you feeling isolated.
• Fear Of Missing Out (FOMO): The fear of missing out is the fear of not being connected to our social network. Regarding social platforms, FOMO means one thing; “I could have been there but wasn’t.” The fact that we’re not getting included by people we have essential social relationships with is quite frightening. Some people may feel left out and lonely because of such events.
• Bad News: Most of us do not watch the news or read newspapers. We might keep up with the world through Instagram and Facebook. Frequent users might be more exposed to what is happening worldwide. It can include reading about natural disasters, terrorist attacks, political strife and corruption, celebrity deaths, etc. Such negative information can adversely affect our mind’s well-being, leading to or worsening anxiety or depression.

Reducing time spent or limiting it to 30 minutes a day may reduce levels of depression and loneliness.

Signs It May Be Impacting Your Wellbeing

Key signs indicating that you should reduce time spent on social networking platforms:

• If you spend more time online than with real-world friends.
• If you get distracted at school or work. 
• If you spend 4-5 hours on these platforms daily.
• If you are engaged in or are a victim of cyberbullying. 
• If you suffer from depression, anxiety, and other mental health disorders. 
• If you feel anxious after posting a picture. 
• If you feel bad when you get a low engagement on your posts.
• If you feel isolated and alone.
• If you have poor sleep hygiene.
• If you have a poor academic performance.
• If you are losing creativity.
• If you feel inadequate about your life, achievements, and appearance because someone on the internet is supposedly doing better.
• If you fear missing out when you see people or your friends hanging out together. 
• If you feel pressured to post regular content about yourself, get comments or likes on your posts, or respond quickly and enthusiastically to others’ posts.
• If you engage in risky behavior to gain likes, shares, or positive reactions on social sites.
• If you play dangerous pranks, post embarrassing material, cyberbully others, or access your phone while driving or in other unsafe situations.

How to Foster a Healthy Relationship

Now, you have a good idea of how networking platforms can negatively affect your well-being. But what should you do now?

These platforms are deep-rooted in our life. If you can avoid it, go for it. But if you cannot, there are ways to manage your addiction by creating a healthy relationship with these social platforms. Some of them are:

• Set reasonable limits: Reduce time spent on mobile phones by turning them off while driving, having dinner, spending time with your family or friends, using the bathroom, etc. Similarly, put all devices in a different room when you plan to sleep. You can also disable notifications on social networking apps because constant buzzing can provoke you to use them. Another way to limit social platforms’ use is to remove them from your phone. This way, you can only check SM on laptops or computers.
• Use time tracking applications: Use tracking apps to see how much time you spend on social networking apps daily. You can limit the number of hours and how many times you can open certain apps. After you have reached the limit, either a notification will pop up constantly to remind you of the exceeded time limit, or the tracking app will block your access to those apps.
• Unfollow unhealthy accounts: It’s crucial to remember that the photos and stories on social sites aren’t always true to life. Feeds on Instagram and Facebook are loaded with strategically crafted, curated posts, whether you follow friends, influencers, corporations, or organizations. Think about the following: Is your feed making you feel overwhelmed or inferior?
  Do you frequently compare your experiences to those of others? If you answered yes and noticed a general decline in your happiness, self-esteem, and life satisfaction, it’s time to make a change. Stop the negativity by analyzing these accounts and determining the next course of action. Get rid of those that did not provide positivity, motivation, or inspiration to your life.
• Encourage in-person socialization with friends: Humans are social creatures, and we all need friends or someone to talk to in real life. Social networking sites are promoted to keep up with friends or to connect with new people. You can talk to new people online, but if the interactions leave you feeling isolated or upset, you should reevaluate why you use these platforms.
  It is rare to make good friends just by talking online, and it may not be worthwhile if you do not meet them in person. Ditch the phones, and have a date with your friends.
• Practice mindfulness: FOMO and comparisons to others keep you focused on disappointments and frustrations. Instead of enjoying the present moment, you might be preoccupied with overthinking things that don’t matter. By practicing mindfulness, you can learn to focus and enjoy the present moment. This can reduce your anxiety and the impact of FOMO, and enhance your overall mental wellbeing.

Seek Help with a Trusted Therapist on Docvita Today!

While social media does help you in keeping up with current trends, growing business, and connecting with your friends, there are severe drawbacks such as depression, anxiety, poor sleep hygiene, reduced focus, poor communication skills, and more.

If you believe that these platforms are harming your mood and that taking a break isn’t providing you relief, you may benefit from therapy. Book a call with a compassionate therapist with Docvita from the comfort of your home.