Jan Barley

Is social media making us depressed? 1 in 3 adults report feeling more anxious or depressed when using social media, regardless of what channel it is.

I’ve recently recognised that social media affects my state of mind. At times, it’s a subtle awareness. Mainly, it affects me negatively. I know I am not alone, so I dug deep into research and asked if social media is making us depressed.

The results aren’t that surprising, but still, I worry about the youth of today and how social media will affect them over time.

This post is a deep dive into  how social media affects our mental health.

Social Media and Mental Health Concerns

Increasingly, we’re becoming aware that social media is correlating with mental health concerns.

Evolution of Social Media Platforms

Today’s platforms like Facebook, Instagram, TikTok, and Twitter have become integral in our daily lives. They offer increasingly immersive and engaging experiences, AKA addictive.

These platforms have evolved from simple communication tools to complex ecosystems that shape our social interactions, consume our attention, and influence our perceptions of the world.

As social media advances, with features like stories, live streaming, and AI-driven content recommendations, the line between our digital and real-world lives becomes increasingly blurred.

Increased Awareness of Mental Health Issues

Alongside the rise of social media, there’s been a growing awareness of mental health issues. This heightened consciousness has become somewhat fueled by the very platforms that may contribute to our concerns.

Celebrities, influencers, and everyday users sharing their struggles have helped destigmatise mental health issues and encouraged more people to seek help.

Still, that doesn’t seem to have helped the rising levels of anxiety and depression.

As a neurodivergent, I struggle at times with mental health because my brain doesn’t align with my goals.

I felt like a misfit most of my life, and social media does little to alleviate that.

The Correlation Between Social Media Use and Depression

A study by UCLA Health revealed that young brains are more susceptible to negative input.

Teenagers with raging hormones and limited coping strategies may navigate social media like an episode of Eastenders (a British soap ).

They get affected by negative or lack of engagement.

Many studies have found a correlation between heavy (what constitutes heavy?) social media use and increased rates of depression, especially among younger users.

Factors such as social comparison, cyberbullying, and the addictive nature of these platforms have been identified as potential contributors to this trend.

The relationship is likely bidirectional – those experiencing depression may turn to social media, while excessive use may exacerbate depressive symptoms.

How Social Media Affects Our Brain Chemistry

Every social media platform understands how to evoke a dopamine hit. It’s the foundation of their success.

Dopamine Hits from Likes and Notifications

When our content gets likes and comments, our brain releases a small amount of dopamine.

It feels good.

We want more.

Dopamine is a neurotransmitter in the brain associated with pleasure and reward.

Dopamine creates a feedback loop leading to compulsive checking and scrolling behaviours (I’m guilty, your honour) as we seek out these mini-doses of feel-good chemicals.

The unpredictable nature of these rewards is like a gambling addiction. We never know when we’ll get our next like.

Over time, online validation seeking can alter our brain’s reward system, potentially leading to decreased sensitivity to natural sources of pleasure and increased dependence on digital validation.

That is to say, as we get more dopamine, we crave more, thus increasing our behaviour patterns.

Impact on Sleep Patterns and Circadian Rhythms

The use of social media, particularly late at night, can disrupt circadian rhythms and sleep patterns.

Social media sleep disruption occurs from the blue light radiating from our electronic devices. It suppresses melatonin, a hormone that regulates our sleep-wake cycle.

Additionally, the engaging nature of social media can lead to “bedtime procrastination,” where users delay sleep to continue scrolling.

That is a nighttime habit I am aware of and find challenging to break.

This combination of factors can reduce sleep quality and quantity, leading to daytime fatigue, mood disturbances, and decreased cognitive performance.

In addition, chronic sleep disruption linked to late-night social media use can increase the risks of depression and anxiety.

The Comparison Culture: How it Affects Self-Esteem

Social media platforms often present curated, idealised versions of people’s lives, creating a culture of constant comparison.

I’m going to be vulnerable and admit that I often unfollow slim, attractive young women who seem to have it all.

I’m in my sixties, widowed and alone. Seeing the supposedly perfect lives makes me chronically aware of how much I miss my soul mate.

I also miss my youth. I don’t want a constant reminder that it has gone.

We repeatedly see carefully selected highlights of others’ experiences, achievements, and appearances, especially on Instagram.

Social media imposter syndrome is tricky to beat. The first step is to identify it’s an issue and disconnect from what triggers the negative feeling.

Instagram envy can lead to feeling inadequate and experiencing low self-esteem.

The pressure to present a perfect online image may contribute to anxiety and feelings of inauthenticity.

Over time, this constant exposure to seemingly perfect lives can erode self-esteem and contribute to negative self-perception, potentially leading to or exacerbating depressive symptoms.

FOMO: The Fear of Missing Out

Social media platforms calitalise on our fear of missing out.

Definition and Prevalence of FOMO

FOMO anxiety arises from the fear of missing out on an exciting or interesting development or event.

It’s increasingly common in our hyper-connected world, with studies suggesting up to 70% of adults experience FOMO regularly.

Online scarcity marketing tactics compound FOMO, particularly among younger generations who have grown up with constant digital connectivity.

How Social Media Amplifies FOMO

Social platforms act as catalysts for FOMO by providing a neverending stream of real-time updates about others’ activities.

The curated nature of social media posts often showcases only the most exciting moments, creating an illusion that everyone else’s life is better than ours. By comparison, our lives might seem dull.

Features like Instagram Stories or Snapchat’s location sharing further intensify this effect by providing immediate glimpses into friends’ lives.

Psychological Impacts of Constant Connectivity

The pressure to stay constantly connected can lead to rising stress levels, anxiety, and feelings of inadequacy.

We become hypervigilant and may experience difficulty focusing on present moments. That may increase cortisol, the stress hormone. We may experience burnout, decreased life satisfaction, and symptoms of depression.

Paradoxically, FOMO may result in missing out on real-life experiences and genuine connections.

One thing that has become increasingly annoying in the digital marketing space is the constant income claims on reels and stories. At a time when many people worldwide struggle financially, it’s a tough kick in the teeth.

The number of gorgeous young women in glamorous places bragging that they made $500k or $3 million in their first three months is ridiculous.

Social Media and Body Image: A Toxic Relationship?

Unrealistic Beauty Standards on Social Media Platforms

Social media platforms often showcase idealised and unattainable beauty standards.

The constant exposure to seemingly perfect bodies, flawless skin, and glamorous lifestyles can distort perceptions of what is “normal”, leading to unrealistic expectations, especially for teenagers and young women.

The Rise of Filters and Photo Editing

Photo editing tools and filters have become ubiquitous on social media platforms.

These features allow users to easily alter their appearance, from subtle touch-ups to dramatic transformations. Their widespread use has blurred the lines between reality and digital enhancement.

This trend has led to concerns about the “Instagram face” – a homogenised, filtered look many users aspire to achieve, often through digital manipulation or cosmetic procedures.

Impact on Eating Disorders and Body Dysmorphia

Constant comparison to edited photos can fuel negative body image and dangerous behaviours to achieve unrealistic goals.

Studies have shown a correlation between social media use and increased risk of disordered eating patterns, particularly among adolescents and young adults.

The pressure to conform to these digital standards can exacerbate existing body image issues or trigger new ones, potentially leading to severe mental health consequences.

The Paradox of Connectivity: Feeling Lonely in a Crowded Digital Space

Digital age loneliness is a thing.

Quality vs. Quantity of Online Relationships

Social media often emphasises the number of connections over depth. Users may have thousands of “friends” or followers, but these relationships are frequently superficial.

While these platforms provide opportunities for widespread networking, they can create a false sense of intimacy.

The Illusion of Connection in Social Networks

Social media creates the constant illusion of connection, but digital proximity doesn’t always translate to genuine emotional closeness.

Users may feel up-to-date with friends’ lives through posts and updates, but this passive information consumption is not the same as active, two-way communication.

Social media addiction can lead to a paradoxical feeling of isolation despite being constantly “connected” to an extensive network.

When I disconnect from social media, I feel less lonely. Repeated exposure to seemingly perfect lives with partners, husbands, and family shines a spotlight on my isolation.

At times, it’s unbearable.

Impact on Real-World Social Skills and Interactions

Excessive reliance on digital communication can hinder the development of crucial face-to-face social skills.

Nonverbal cues, active listening, and empathy may be underdeveloped when most interactions occur through screens. Some studies suggest heavy social media use correlates with decreased real-world social engagement and poorer interpersonal skills.

It can create a cycle where discomfort with in-person interactions leads to increased reliance on digital communication, further eroding social abilities.

After all, you’re getting the dopamine hit without making the effort. You can see how that could affect real-life relationships.

Balancing Act: How to Use Social Media Mindfully

Social media mindfulness is something you might have to work on. It won’t come naturally. Still, the rewards of a digital detox are worth the effort.

Setting Healthy Boundaries With Screen Time

Monitor the time you are online. Most social media apps have analytics showing how long you’ve been scrolling. Alternatively, download a separate app to keep track of your time on social media.

Ask your partner to monitor your behaviour and remind you when you mindlessly pick up the phone and start scrolling.

Be creative in your efforts to get off social media. If you’re running a business, learn how to market it without relying on social media.

It’s essential to build online real estate because most of the social media platforms have draconian values.

Curating A Positive Online Environment

Don’t watch ANYTHING that makes you feel bad or induces FOMO. Unfollow or block any accounts that affect you negatively.

Follow people with a positive message. Yes, watch cat videos if you want 😊

Digital Detox Strategies And Their Benefits

Find something else to do with your hands and time:

• Journal
• Meditate
• Read a book
• Call a friend
• Write a book
• Take a course
• Take the dog for a walk
• Watch or listen to a podcast
• Talk to your partner (shock! Horror! 😊)

You actually have got a life. Still, you may have become so deeply immersed in social media that your life seems beige. It isn’t, of course.

You need to remind yourself of how to live in the moment, doing things that enhance your life.

When you disconnect from social media, you may discover a rich landscape ahead of you and suddenly realise how much free time you have to enjoy your life.

Conclusion

So, is social media making us depressed?

These platforms offer unprecedented connectivity and opportunities. Still, they come with a fair share of pitfalls—the secret lies in how we use them.

By being aware of the potential risks and implementing mindful usage strategies, we can enjoy social media without falling victim to its darker side.

We must focus on digital wellbeing and social media mindfulness.

Remember, you control your digital usage – though it may not feel like it. If you think you might have a growing addiction, try taking a social media break. It might be tricky initially because of the neural pathways you have created by seeking the daily dopamine hit.

Try replacing social media with a healthy dopamine-producing activity, such as jogging, spending time with a loved one or walking your dog.