In short
- Social media platforms are built around the brain's reward circuitry. Likes and views release dopamine, and the craving that follows the drop-off is what drives the checking cycle.
- The damage is mostly comparison. Measuring your posts against other people's, and your face and body against models and celebrities, raises the risk of low self-esteem, anxiety and depression.
- Four warning signs: constant checking and worrying how your profile looks, being unable to be present with people in front of you, constant comparison, and feeling lonely, anxious or worse about yourself during or after using it.
- Deleting the apps is the most effective step. Short of that, set time limits, log out, or turn off notifications; Screen Time on iPhone and the Forest app both help.
- Replacing the time rather than just removing it works better. Pick a few hours a week for something screen-free you actually want to do.
Social media offers us an amazing and fun way to share our favourite memories, connect with friends and family, and stay up to date on the latest news and pop culture trends. While this all sounds great, social media comes with a downside.
The Negative Side of Social Media
All social media platforms are designed to be addictive, exploiting our brain’s reward circuitry. Getting “likes” or views on our posts causes a huge release of dopamine, creating feelings of pleasure and happiness. After the likes and views slow down, we start craving that feeling and dopamine spike again. This quickly leads us into an addictive cycle of constantly posting, checking social media, and comparing our post’s success, and ourselves, to others. The constant comparison and analysis of ourselves and others is damaging to our mental health. We may feel FOMO (fear of missing out) when we see our friends post or inadequacy and dissatisfaction when comparing ourselves with others. We may begin to feel isolated from others or even isolate ourselves. As a result, social media puts us at an increased risk of developing low self-esteem, anxiety, depression, and even physical ailments.
When to Stop Using Social Media
So, what are some warning signs that social media is impacting your mental health?
1) Constantly checking social media profiles: You find yourself constantly checking your social media to see how many new likes, comments, or views you got. You analyze your profiles frequently and worry about what others may think of it.
2) Difficulty being present in the moment: You spend ‘quality time’ with friends/family disconnected, going on your phone, and checking social media. You spend a large portion of your time worrying about posting on social media and getting the perfect post when going out on your own or with others.
3) Constantly comparing to others: You compare your posts’ success to your friends and feel upset that you aren’t receiving the same response. You frequently compare your face and/or body to models and celebrities and feel insecure about the way you look. You feel a strong pressure to do everything to look your best, only post your best pictures, and maybe even alter your pictures.
4) Negative feelings during and after social media use: When using social media you feel lonely, anxious, or sad. You look down on yourself and experience feelings of low self-esteem during or after being on social media. If you are experiencing any of these issues around your social media use it is a good idea to take a break from social media, or at least reduce your social media use.
Reducing Social Media Use
The best way to reduce your social media use would be to delete the apps. If you are not up for that, some alternatives would be to set time limits, log out of your accounts, or turn off notifications for your social media apps. Check out ‘Screen Time’ in settings on iPhones or the app ‘Forest’ on all devices for some extra help reducing social media app use! Another way to reduce your social media use is to replace social media with a screen-free hobby. Pick a few hours a week and dedicate your time to a hobby you enjoy that will get you off social media! This could be reading, seeing a friend or family member, yoga, art, walking, gardening, cooking/baking, exercising, cleaning, puzzles, or self-care to name a few.
Is Social Media Affecting your Mental Heath?
If you notice that your social media use is negatively impacting your mental health, self-esteem, or your relationships with others don’t hesitate to give us a call or contact us. One of our trained therapists can help you work through these feelings.
The service behind this article
Find your therapistSee how we work with this, who on the team does it, and what it costsClinically reviewed. Written by Mila Arsenijevic, MSW, RSW · Founder and Clinical Director, and reviewed by the clinical team on 5 July 2022. This article is general information, not a substitute for individual care. If you are in crisis, call or text 988.
