It is a well-known fact that mindlessly scrolling through various social media platforms such as YouTube, Instagram, Snapchat, Twitter, TikTok, or Facebook can have a draining effect and consume hours of our week, ultimately wasting a significant amount of our time.
Furthermore, the challenges posed by social media are widespread and continue to escalate, with numerous studies highlighting the severe negative consequences. For instance, one study indicated that 58% of Americans believe that social media has an adverse impact on their mental health. Anxiety (64%), depression (56%), dissatisfaction with life (52%), fear of missing out (52%), and body image issues (51%) are the most common negative mental health effects associated with social media use.
86% of Generation Z respondents also disclosed that social media had a detrimental effect on their happiness and significantly affected various aspects of their mental health. These areas include self-esteem, self-image, anxiety, loneliness, and depression.
Outlined below are three most typical issues associated with social media use, accompanied by tactics that can help safeguard your mental health and overall well-being.
You Tend To Compare And Envy Others
One of the most common, yet unconscious, issues associated with social media is the tendency to compare oneself to others. As you scroll through various platforms, you may find yourself feeling envious of what others are doing and what you are not. For instance, you might come across a friend’s post showcasing her child’s first day of school, complete with a chalkboard, a perfect breakfast, and all their cute school supplies on the kitchen table. Meanwhile, you may be struggling to get your kids out the door.
Similarly, you may see a friend’s post about finishing a 5K race that you have wanted to run for ages, leaving you feeling proud of them yet also experiencing negative emotions for not even starting training. Alternatively, you might come across stories from a colleague on vacation and feel resentment that you have not had one in years.
To address this issue, it is essential to remember that what you see on social media is often just a highlight reel. It is crucial to keep in mind that the picture presented is not the whole reality. For example, while spending a day on the river with a friend and their family, their children may have had a significant meltdown, causing frustration and chaos. However, a few hours later, they may post a gorgeous photo of themselves having the best time, with big smiles and lots of fun. This demonstrates that social media is full of picturesque moments that do not always represent the full reality.
While it is still possible to be happy for our friends and their experiences, it is essential to remember that what we see is only a small, curated snapshot of their lives. Everyone experiences ups and downs, good and bad moments, and social media only captures a small part of the bigger picture.
Social Media Turns You Into An Unproductive Person
One may find themselves losing track of time as they mindlessly scroll through social media, leading to decreased productivity and increased screen time. According to a survey, the average time spent on social media is predicted to reach two hours and 27 minutes worldwide, with tweens and teens spending more than a full-time job’s worth of time on social media. Additionally, Americans check their phones an average of 96 times per day and touch them up to 2,617 times a day, with heavy users reaching over 5,000 touches.
To mitigate this, it is essential to be selective and strategic about social media usage. A study from the University of Pennsylvania suggests that limiting social media use to about 30 minutes a day may lead to significant improvements in well-being. While this limit may not be feasible for everyone, being mindful of social media usage can have positive effects on mood and focus.
Individuals can track their social media usage on their phones through third-party apps or the phone’s Settings > Screen Time > See All Activity function. It is important to consider the impact that social media usage has on productivity and personal goals. By consciously choosing to dedicate some social media time to activities such as reading, taking classes, spending time with family, or working on personal projects, individuals may see positive changes in their success, relationships, and overall well-being.
It is also crucial to prioritize rest and avoid mindless scrolling before bed, which can disrupt sleep patterns. Creating a phone charging station in another room can help reduce screen time and promote healthy sleep habits.
You Feel Alone, Instead Of Being Connected
It is a curious phenomenon how one can remain constantly connected yet feel disconnected at the same time. The reason for this is often due to the absence of genuine connections.
Recent studies reveal that people experience greater feelings of isolation and loneliness. Individuals report experiencing disconnection, exclusion, and a fear of missing out (FOMO). During the pandemic, using our phones to connect with others was crucial, but research suggests that it also had a negative impact.
The solution is to allow oneself to establish and nurture authentic connections. It is suggested to use the time reclaimed from social media use to schedule a friend date once a week. Attend local networking events, industry luncheons, or continuing education classes. Rather than scrolling through social media, consider sending a text to a friend you haven’t spoken to in some time or calling a loved one. These simple actions can lead to positive outcomes.
Negative News Can Change Your Perspective Negatively
The act of doomscrolling refers to the mindless consumption of negative news articles, social media posts, and other platforms that share negative content. Although the term has been in existence since 2018, it has become increasingly prevalent in recent years, especially during the pandemic.
As experts say, doomscrolling can trap individuals in a “vicious cycle of negativity” that exacerbates their anxiety. our minds are naturally inclined to focus on potential threats, and spending more time scrolling only reinforces our anxiety.
Furthermore, the constant exposure to negative content can have a lasting impact on our perception of the world. Our brains were not designed to process an endless stream of traumatic and distressing news, and this exposure can lead to increased stress and anxiety.
The solution to this problem is to consciously curate the content we consume on social media. It is essential to monitor how we feel when we are scrolling and take note of the emotions that negative content triggers in us. We can then take action by removing or unfollowing accounts that make us feel uneasy or unhappy.
To create a more positive experience on social media, we should seek out content that brings us joy and positivity. Following accounts that focus on topics that interest us, such as food, pets, or comedy, can help us find balance and avoid becoming overwhelmed by negative content.
Final Thoughts
It is not necessary to completely refrain from using social media. Instead, it is essential to take charge of how one uses it. By thinking critically about the ways in which social media can enhance one’s life and identifying the negative consequences of overuse, individuals can implement effective strategies to mitigate the harmful effects of social media on their mental health and overall well-being. By doing so, one can cultivate a healthier relationship with social media and regain a sense of joy and fulfillment in their lives.
