70% of adults (and over 90% of teens) use at least one social media platform[1]. You’re likely on social media yourself, and you’d be hard-pressed to find someone who’s never been on any social media platform whatsoever.
But as common as social media is in today’s world, reports show 1 in 3 people state it has a mostly negative effect on their mental health[2]. Which begs the question: if social media is so terrible for our emotions and mood, why do we keep using it?
Like anything, social media has benefits and drawbacks. But it’s important to understand how its design can shape our emotions and impact mental health – sometimes in negative ways. In this article, we talk about the psychology of social media and the role it plays in addiction, self-esteem, and mental illness.
Why is social media so addictive? The role of dopamine
Social media may seem harmless on the surface. And while a few minutes of scrolling social media platforms isn’t likely to be harmful, the problem is, for most of us, social media use is rarely contained within a short period. Reports show young people in the U.S. spend over 4 hours per day on social media[3].
Many people spend so much time on social media it becomes an addiction for them. Social media addictions come with similar symptoms as drug and alcohol addiction. For example, you may find it difficult to stop using social media even when it’s having negative consequences on your life. Social media use may have started to get in the way of in-person relationships and experiences. You might even have “withdrawal” symptoms when you try to stop (like irritability).
How social media affects the brain
The reason social media is so addictive lies in the way it affects our brains. Social media platforms exploit the brain’s reward system, which motivates us to repeat behaviors. Every time we receive a like, comment, or share, we get a hit of dopamine — a brain chemical responsible for these feelings of pleasure and reward. Because of this, our brains continue to seek out social media for that dopamine hit. This is similar to how the brain responds to drugs and other addictive behaviors like gambling.
In many ways, social media platforms are intentionally designed to keep us hooked. Many platforms use a strategy called intermittent reinforcement, which delivers rewards (in the form of likes and comments — which translates to dopamine) sporadically. We don’t know when, or even if, the rewards from social media will come — just like people addicted to gambling don’t know when (or if) they will ever win the jackpot. By periodically releasing rewards and dopamine hits, these social media platforms keep you scrolling[4].
“FOMO,” or the fear of missing out, may also come into play. Social media is constantly updating; every time you refresh, there’s more to see. This may make some people feel if they step away from the screen, they’ll miss an important update — a like, a new post, or a comment.
How social media affects self-esteem
Self-esteem can also manipulate our emotions by affecting self-esteem. Research has found strong links between problematic social media use and low self-esteem, especially for young people[5].
Part of this is due to the way social media invites social comparison. People tend to post the highlight reels of their lives on social media, portraying the false idea their lives are perfect. Of course, no one’s life is perfect — but most social media users don’t post the imperfect parts. This may lead you to believe you’re not measuring up to your peers or you’re not as good as them, which can understandably affect your self-esteem.
Body image plays a big role here as well. Many images posted on social media have been heavily edited and filtered. Those with lower digital media literacy may not understand this, and compare themselves with unrealistic beauty standards. Even if you do know the images you’re looking at are edited, it’s still hard not to compare yourself. Research shows excessive social media use is linked with significant body image problems, which can further lower self-esteem.
Social media and mental health problems
Research shows social media is linked to mental health problems including depression, anxiety, eating disorders, and even suicide. However, it’s unclear which comes first, and we don’t know for sure that social media causes an increased risk for these problems. It’s possible, at least in some cases, people who are already vulnerable to mental health problems are spending more time on social media.
However, there are some studies that show problematic social media use may increase the risk of developing mental health problems. One report published by the CDC foundsuicide rates in young people (aged 10 to 24) rose by 57% in the decade after Facebook was introduced to the public. This was in spite of suicide rates remaining relatively stable in the 10 years prior to Facebook[6].
Researchers are still trying to understand why, exactly, social media tends to have a negative impact on overall mental health. It may have to do with the way social media harms self-esteem, as discussed above. Developing a social media addiction can also be negative for mental health, just like any other behavioral addiction.
Cyberbullying is another component of social media that can negatively affect your mental health. According to the Pew Research Center, almost half of all teens have been cyberbullied[7]. Victims of cyberbullying are more likely to live with mental health problems like depression and anxiety, as well as other serious issues like suicidal thoughts and low self-esteem.
Social media isn’t the only avenue through which cyberbullying happens, but there is an established connection. For example, teens who say they’re almost constantly online are also more likely to be victims of cyberbullying[7].
Strategies for healthy social media use
This isn’t to say social media is “bad” – these platforms can have mental health benefits, like connecting you with a like-minded community or providing mental health education. The important thing is to be aware of the psychology of social media to prevent addiction and use social media responsibly.
Here are some tips to keep in mind.
Manage your time: Set clear boundaries for your social media use. Decide how much time you want to spend scrolling and stick to it. Create screen-free zones in your home to avoid mindless browsing.
Cultivate a positive feed: Be intentional about who you follow. Fill your feed with accounts that inspire you, educate you, or simply make you smile. Unfollow anyone who brings negativity or fosters feelings of inadequacy (FOMO).
Prioritize real-life connections: Social media can be a great tool for staying connected, but it shouldn’t replace real-life interactions. Make time for face-to-face socializing with friends and family.
Practice mindfulness and self-compassion: Social media can be a breeding ground for comparison and self-doubt. Be mindful of your thoughts and feelings while using these platforms. Remember, everyone portrays their “best selves” online. Take breaks and practice self-compassion if you find yourself falling into negative comparisons.
Get holistic mental health support
If you’re worried about your own or a loved one’s social media use, our team at The Center • A Place of HOPE can help. We offer holistic and proven treatment for a range of mental health conditions like depression, anxiety, eating disorders, and more. By changing the way you use and relate to social media, you can develop a healthier relationship with yourself and others.
We use a unique Whole Person Care approach to treatment that addresses the physical, emotional, intellectual, relational, and spiritual elements of your life. We can help you find ways to manage your social media use so it doesn’t contribute to mental health problems.
Contact us today to learn more about how we can help you and your family.
1 – https://www.hhs.gov/surgeongeneral/priorities/youth-mental-health/social-media/index.html
2 – https://www.statista.com/statistics/1422722/us-adults-social-media-personal-mental-health-generation/
3 – https://ifstudies.org/blog/how-parenting-and-self-control-mediate-the-link-between-social-media-use-and-youth-mental-health
4 – https://www.sciencedirect.com/science/article/pii/S0306460323000217
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10309264/
6 – https://www.cdc.gov/nchs/data/nvsr/nvsr69/nvsr-69-11-508.pdf
7 – https://www.pewresearch.org/internet/2022/12/15/teens-and-cyberbullying-2022/
