Scrolling through Instagram reels, sharing memes over social media, updating social profiles, and comparing reel-life with real life has become the new normal. There has been an exponential rise in the use of social media, introducing both positive and negative aspects into our lives. Social media platforms have become integral to our daily routines, offering opportunities for connection, self-expression, and community building. Yet, as social media's presence grows, so does the conversation around its effects on mental health.
This complex relationship between social media and mental well-being is at the heart of our 'Mental Health Matters' campaign, an initiative dedicated to exploring and addressing mental health issues in our modern world. As part of this campaign, we launched the 'AskTheExpert' initiative, inviting individuals from all walks of life to submit their most pressing questions about the intersection of social media and mental health. The response was both heartfelt and diverse, reflecting a wide range of concerns and curiosities.
In this article, we delve into the expert answers to your questions, offering insights and practical advice for navigating social media in a healthier way.
Hidden Effects of Social Media on Your Mental Health
According to Frontiers in Psychiatry, there were 7.91 billion people, with 4.62 billion actively using social media as of 2022. On average, individuals spend 6 hours and 58 minutes per day on the internet, with social media platforms accounting for 2 hours and 27 minutes of that time.
The study added that despite the widespread presence of social media and the significant benefits it provides for instant communication, numerous studies have increasingly associated its use with negative mental health outcomes, including suicidal thoughts, loneliness, and anxiety.
Social media has revolutionised our interactions, providing platforms for staying connected, sharing experiences, and seeking support. However, as many of you asked, this digital landscape is fraught with challenges that can impact our mental well-being. Your questions revealed deep concerns about social media addiction, overstimulation, and the effects of negative interactions on mental health. Here are the answers from leading experts.
Key Questions and Expert Answers
1. How Does Social Media Addiction Affect Willpower and Mental Health?
Social media addiction can indeed undermine your willpower and self-discipline. The constant quest for likes, comments, and online validation creates a cycle of compulsive behaviour. This endless need for external approval can distract you from important tasks, reduce your ability to focus, and contribute to feelings of anxiety and depression,” explained Archana Singhal, Founder of Mindwell Counsel, Counsellor and Family Therapist, Delhi. This addiction often leads to unhealthy comparisons and a distorted sense of reality, which can significantly affect your mental health.
2. How Does Watching Reels for an Hour Impact Your Mental Health?
Spending extended periods watching reels, where emotions shift rapidly without breaks, can lead to emotional instability and fatigue. “This constant barrage of idealised moments can foster dissatisfaction with real life, as social media often showcases unrealistic portrayals of happiness and success,” said Singhal. Over time, this exposure can increase stress levels and contribute to emotional distress.
3. How Does Overstimulation from Scrolling Instagram Affect Us?
Endless scrolling on Instagram can overwhelm your mind with a continuous stream of content, causing overstimulation. It refers to a state of being that occurs when an individual receives too much sensory input, leading to feeling overwhelmed by the information from their senses and struggling to process their environment.
“This sensory overload can disrupt your sleep, increase your stress levels, and lead to mental fatigue,” said Singhal. This overstimulation can also foster a habit of overthinking, further exacerbating mental health issues.
Managing the Emotional Impact of Social Media
Many people reached out with questions about handling negative experiences on social media and maintaining mental well-being. Here are some expert recommendations to address these concerns.
4. Why Do Negative Comments on Social Media Affect Us So Much?
Negative comments on social media can deeply impact our mental health due to our innate desire for acceptance and belonging. “The sensation of rejection and isolation from negative comments can make people feel as though they are not part of the community,” explains Dr Poonam Poonia, Senior Consultant and Clinical Psychologist, Cloudnine Hospital, Gurugram. Reading negative comments can lead to depression, anxiety, and self-doubt.
To mitigate these effects, here are some expert-recommended tips:
- Read Positive Comments: Focus on the positive feedback you receive to balance out the negativity.
- Seek Support from Friends: Engage with supportive comments from friends to boost your well-being.
- Shield Yourself from Criticism: It’s okay to unfriend, unfollow, block, or delete those who make offensive or hurtful comments.
- Limit Exposure to Unpleasant Content: Set boundaries on your social media time to avoid negative content.
- Manage Your Online Time: Restrict your time spent reading comments and engaging with social media.
5. How to Deal with FOMO Triggered by Social Media?
Fear of Missing Out (FOMO) is a common issue exacerbated by social media. Combat FOMO by focusing on real-life activities and relationships. “Set limits on your social media usage and remind yourself that online content often represents only the highlights of others’ lives,” advises Singhal.
Breaking the Cycle of Social Media Addiction
Many of you asked about strategies for overcoming social media addiction. Here’s what our experts have to say about breaking the cycle of addiction and finding a healthier balance.
"15% of the general population uses the internet to get information about mental health. This number increases in younger generations and is particularly true for women," said Dr Victor Leroy, Psychiatrist and Addictologist, Head of the Clinical Department, Clinic Les Alpes, Switzerland.
It is important to remember that we have biased opinions when it comes to the impact of social media on mental health. “When surveyed, less than 20% of people think they have a problematic use of smartphones and social media, while they think more than half of the population falls into this category,” said Dr Leroy.
"All social media platforms put users at risk of developing an addiction because it is the very core mission of such platforms: to grasp one’s attention and keep it as long as possible," he added.
Escape the Trap: A Guide to Understanding and Overcoming Social Media Addiction
6. What Are The Mechanisms That Increase the Risk of Social Media Addiction?
Social media addiction is a behavioural condition where individuals excessively focus on social media, experience an uncontrollable urge to log in or use these platforms, and devote so much time and energy that it affects other key areas of their lives, as stated in a 2023 study.
Dr Leroy listed the causes of social media addiction as follows:
- Endless Scrolling: The feature that allows you to keep scrolling through content without a natural stopping point.
- Automatic Reading: Content that automatically plays or updates, making it harder to disengage.
- Push Notifications: Alerts that bring you back to the platform, drawing you in for more content.
- Hiding Time: Not displaying the amount of time you’ve spent on the app to avoid awareness of usage duration.
7. How to Break Free from Social Media Addiction?
According to a study published in the Indian Journal of Community Medicine, social media addicts were 1.6 times more likely to experience psychological changes, such as anger, anxiety, and stress, compared to those who are not addicted.
Here are some strategies to break the addiction cycle, according to Dr Leroy:
- Control Platform Settings: Adjust settings to manage notifications, limit scrolling, and be aware of time spent on social media.
- Unplug and Reconnect: Engage in offline activities without screens, such as:
(a) Set Phone-Free Times: Implement a no-phone rule between 9-10 PM for activities like reading novels or spending time with family.
(b) Phone-Free Meals: Establish a rule of no phone use during meals to focus on quality time and conversations.
Understanding Social Media’s Broader Impact
As part of our exploration, we also delved into how different social media platforms impact mental health. Each platform has unique features that can affect users differently.
For instance, Instagram’s emphasis on visual content can influence body image and self-esteem, particularly among teenagers. According to a 2020 study, increased time spent on Facebook by adolescents is associated with higher levels of depression. Recognising these differences helps us navigate social media more mindfully.
Finding Peace and Fulfilment Through Social Media
Let's understand how social media can be a force for good and how you can use it to achieve mental peace and fulfilment.
8. Are There Any Positive Effects of Social Media on Mental Health?
Despite its challenges, social media can have positive effects on mental health. It serves as a platform for mental health awareness, offers support to communities, and helps reduce stigma. “By sharing personal stories and connecting with others, you can find support and inspiration for managing your mental health,” Dr Poonia concluded.
9. What Are Effective Ways to Regain Focus After Social Media Use?
- Engage in Physical Activity: Exercise releases endorphins, which can boost mood and cognitive performance.
- Set Time Limits: Allocate 10-15 minutes of social media use every few hours and use apps to manage screen time.
- Curate Your Feed: Follow accounts that offer value and avoid those that encourage mindless scrolling.
Takeaway
Social media connects us in incredible ways, but it can also lead to addiction, overstimulation, and negative interactions that weigh on our mental well-being. The advice from our experts offers practical steps to use social media more healthily. Setting boundaries, focusing on positive interactions, engaging in offline activities, and remembering that online content is often curated can help us manage our time online better.
[Disclaimer: If you or someone you know is struggling with mental health issues, please seek professional help or join online communities dedicated to mental health support.]