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Negative Impact of Social Media on Mental Health

  • Writer: Vanessa Mukoo
    Vanessa Mukoo
  • Jan 1, 2022
  • 5 min read

Updated: May 13, 2023


image source: Unsplash


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Human beings are social animals. We seek social validation and companionship from others in order to thrive in life and these connections bring about a sense of happiness and joy. These days, in order to gain these social relationships, people tend to rely largely on social media platforms such as Instagram, Facebook, Snapchat, Twitter, etc. The positive effects of these platforms have been appropriately acknowledged. They bring us closer to our peers and help us easily connect with anyone in any remote part of the world and are a pathway to promote important causes. Further, sharing images or videos of oneself online and receiving positive feedback on them can help reduce the symptoms of stress or anxiety and make one feel happy. On the flip side, it’s important to remember that engaging too much on these social media platforms can actually lead to negative consequences.


This article talks about what social media addiction is, how to recognise it, and how it harmfully affects our mental health. Further, it suggests a few simple ways to reduce social media usage.


What makes social media so addictive?


While, “social media addiction” is not an actual (or official) diagnosis, it is becoming increasingly commonplace today especially, among children and teenagers and young to middle-aged adults. The dopamine-inducing environments that these platforms provide are said to be largely responsible for social media addiction. These platforms (such as Instagram, Facebook) generate the same type of neural circuitry or chemical reaction that is caused by the use of drugs like Cocaine. There is a part called the “reward system” of the brain which is a group of neural structures in control of associative learning (activities that give us pleasure or joy). Dopamine-producing neurons in the ventral tegmental area (VTA) of the brain communicate with neurons in the nucleus accumbens in order to evaluate rewards and motivate us to obtain them. Thus, the brain relates this “rewarding” sensation with positive reinforcement.


image source: brainfacts.org (regions of the brain comprising the reward system)

For example, when a person receives a like or a mention on social media, the brain receives a surge of dopamine that sends a signal to the reward system and causes excitement. This is what makes people desire these social attributes or elements. The pleasure gained out of social media validation is only temporary and once it wears off, one approaches the source of that joy (in this regard, social media) to receive more. This creates an unhealthy pattern of going on social media consistently and treating it as the primary source of upliftment for low self-esteem or boredom. Hence, the psychological need or dependency on social media increases. The database of these platforms is designed in a way that may keep you scrolling for hours (and directly or indirectly harming other aspects of your life).


Figures show that the current worldwide population using social media is a staggering 3.78 billion. It has been estimated that over 210 million people worldwide suffer from social media addiction. Symptoms of depression are more prominent among teens (primarily in girls) who spend more than 5 hours a day on their phones. Moreover, not being on social media causes a fear of missing out (FOMO) in 34% of adults.


Negative effects of social media


  • Depression and anxiety: excessive usage of social media has been linked to mental disorders like depression and anxiety. Prioritisation of social media over actual human contact can be extremely unhealthy and exacerbate mood disorders like depression and anxiety. For example, it has been found that just Instagram browsing (let alone liking or posting) is known to predict depressive symptoms.


  • Fear of missing out (FOMO): although this phenomenon has been around for ages even before social media, platforms like Facebook and Instagram aggravate symptoms of FOMO. These feelings suggest that other people are enjoying their lives and having fun and the need to not miss out on updates regarding the same. It can compel you to check your phone again and again and even skip sleep at night.


  • Low self-esteem: images and videos on social media have a high possibility of making you insecure about your own life or appearance. They can give rise to feelings of jealousy or envy. According to a research seen by the Wall Street Journal, Facebook is aware that Instagram intensifies eating disorders and suicidal thoughts amongst its teenaged female users but still chose to conceal the knowledge from lawmakers. Unnatural standards of body image lead to dissatisfaction with one’s body and results in low self-esteem.


  • Loneliness and social exclusion: various studies have found that higher usage of social networking sites like Facebook, Instagram, and Snapchat increases rather than decreases feelings of loneliness and can trigger feelings of social exclusion. In fact, less usage of these platforms is known to generate higher life satisfaction.


  • Constant usage of social media can lead to poor grades or work performance such as by disrupting sleep patterns.


  • The need for attention may also cause name-calling, harassment, and cyberbullying primarily directed towards people of colour.


  • Another downside is that platforms like Facebook or WhatsApp are widely known to spread misinformation, false conspiracy theories, and hate.


How to recognise negative patterns or social media addiction?


In order to recognise unhealthy patterns of seeking social media validation, you can ask yourself the following questions:


  • Do you feel a constant urge to use social media more and more?

  • Do you spend a lot of time making plans to use social media?

  • Do you panic or become restless when you’re unable to use social media?

  • Do you constantly use social media as a form of replacement for actual human interactions?

  • Does the usage of social media impact your work or academic performance?

  • Does the usage of social media have unhealthy impacts on your lifestyle?


A “yes” to more than 3 of the above questions indicates a social media addiction.


Is there a way to decrease social media usage?


Reducing time online can be a great way to reduce high levels of anxiety, depression, stress, loneliness, FOMO, and sleep problems. In order to do this:


  • One can use an app to track time spent on social media throughout the day and set a goal for how much time one wants to reduce it by.


  • Limiting checking your phone again and again can automatically reduce negative patterns.


  • Disabling social media notifications is a beneficial way to have some control over where you allocate your time.


  • Finding a hobby that is not technology-related can help keep you distracted from opening social networking apps.


  • Try to hang out with friends and family more often and maintain adequate, positive human contact.


  • Take time out to appreciate and express gratitude towards yourself and others. Keeping track of feel-good and positive memories and events in your life can be extremely rewarding. This can be done by keeping a gratitude journal or app.


The takeaway


Not everyone who uses social media ends up developing an addiction. However, it’s important to take timely breaks away from it and rejuvenate yourself in a healthy way. Social media addiction can be appropriately treated either on your own or with the help of a mental health professional.


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