Social media has become integral to our daily routines, it has opened a new avenue

for social experiences since the early 2000s, extending the possibilities for
communication. According to recent reports, over 4.76 billion people use social
media worldwide.

The considerable time people spend on social media worldwide has directed
researchers’ attention toward the potential benefits and risks. Social media can
provide opportunities to enhance the mental health of users by facilitating social
connections and peer support on the other hand, several studies have pointed out
the potentially detrimental effects of social media use on mental health.

Concerns have been raised that social media may lead to body image
dissatisfaction, increase the risk of addiction, cyberbullying and negatively affects
mood. Excessive use has increased loneliness, fear of missing out, and decreased
subjective well-being and life satisfaction. Users at risk of social media addiction
often report depressive symptoms and lower self-esteem. It also has a reinforcing
nature. Using it activates the brain’s reward center by releasing dopamine, a “feel-
good chemical” linked to pleasurable activities such as food and social interaction.
The platforms are designed to be addictive and are associated
with anxiety, depression, and even physical ailments.

Health professionals and policy makers are becoming increasingly wary of the use
of social media. The U.S. Department of Health and Human Services is calling for
increased transparency and for companies to prioritize user wellbeing over revenue,
as various studies have shown negative effects on social media use, especially on
the mental health of youth. (Surgeon General, 2021). In addition, the American
Academy of Pediatrics warns that “media use and screen time are associated with
increased risks for children and adolescents, such as attention deficits, increased
aggression, low self-esteem, and depression” (American College of Pediatricians,
2020). The American Psychological Association (APA) also highlights the correlation
between high social media use and poor mental health among adolescents (APA,
2024).

In the spring of 2023, United States Surgeon General Vivek Murthy, MD, MBA,
released an advisory called Social Media and Youth Mental Health, in which he says
there is growing evidence that social media is causing harm to young people’s
mental health. Soon after, the American Psychological Association (APA) issued its
own health advisory. A year later, in June 2024, Dr. Murthy called for a surgeon
general’s warning label on social media platforms, which would require an act of
Congress to implement.

Over the last decade, increasing evidence has identified the potential negative
impact of social media on adolescents. According to a research study of American
teens ages 12-15, those who used social media over three hours each day faced
twice the risk of having negative mental health outcomes,
including depression and anxiety symptoms.

But on the positive side, while virtual interaction on social media doesn’t have the
same psychological benefits as face-to-face contact, there are still many positive
ways in which it can help you stay connected and support your wellbeing.

Social media enables you to:

• Communicate and stay up to date with family and friends around the world.
• Find new friends and communities; network with other people who share
similar interests or ambitions.
• Join or promote worthwhile causes; raise awareness on important issues.
• Seek or offer emotional support during tough times.
• Find vital social and professional connections (such as online therapy) if you
live in a remote area, for example, or have limited independence, social
anxiety, or are part of a marginalized group.
 • Find an outlet for your creativity and self-expression.
• Discover (with care) sources of valuable information and learning.

Since it’s a relatively new technology, there’s little research to establish the long-
term consequences, good or bad, of social media use. However, multiple studies
have found a strong link between heavy social media and an increased risk for
depression, anxiety, loneliness, self-harm, and even suicidal thoughts.

Social media may promote negative experiences such as:

Inadequacy about your life or appearance. Even if you know that the images you’re
viewing on social media are manipulated, they can still make you feel insecure about
how you look or what’s going on in your own life. Similarly, we’re all aware that other
people tend to share just the highlights of their lives, rarely the low points that
everyone experiences. But that doesn’t lessen those feelings of envy and
dissatisfaction when you’re scrolling through a friend’s airbrushed photos of their
tropical beach holiday or reading about their exciting new promotion at work.

Fear of missing out (FOMO) and social media addiction. While FOMO has been
around far longer than social media, sites such as Facebook and Instagram seem to
exacerbate feelings that others are having more fun or living better lives than you
are. The idea that you’re missing out on certain things can impact your self-esteem,
trigger anxiety, and fuel even greater social media use, much like an addiction.
FOMO can compel you to pick up your phone every few minutes to check for
updates, or compulsively respond to each and every alert—even if that means taking
risks while you’re driving, missing out on sleep at night, or prioritizing social media
interaction over real world relationships.

Isolation. A study at the University of Pennsylvania found that high usage of

Facebook, Snapchat, and Instagram increases rather decreases feelings of
loneliness. Conversely, the study found that reducing social media usage can
actually make you feel less lonely and isolated and improve your overall wellbeing.
Depression and anxiety. Human beings need face-to-face contact to be mentally
healthy. Nothing reduces stress and boosts your mood faster or more effectively
than eye-to-eye contact with someone who cares about you. The more you prioritize
social media interaction over in-person relationships, the more you’re at risk for
developing or exacerbating mood disorders such as anxiety and depression.

Cyberbullying. About 10 percent of teens report being bullied on social media and
many other users are subjected to offensive comments. Social media platforms such
as Twitter can be hotspots for spreading hurtful rumors, lies, and abuse that can
leave lasting emotional scars.

Self-absorption. Sharing endless selfies and all your innermost thoughts on social
media can create an unhealthy self-centeredness and distance you from real-life
connections.

These days, most of us access social media via our smartphones or tablets. While
this makes it very convenient to keep in touch, it also means that social media is
always accessible. This round-the-clock, hyper connectivity can trigger impulse
control problems, the constant alerts and notifications affecting your concentration
and focus, disturbing your sleep, and making you a slave to your phone.

Social media platforms are designed to snare your attention, keep you online, and
have you repeatedly checking your screen for updates. It’s how the companies make
money. But, much like a gambling compulsion or an addiction to nicotine, alcohol, or
drugs, social media use can create psychological cravings. When you receive a like,
a share, or a favorable reaction to a post, it can trigger the release of dopamine in
the brain, the same “reward” chemical that follows winning on a slot machine, taking
a bite of chocolate, or lighting up a cigarette, for example. The more you’re rewarded,
the more time you want to spend on social media, even if it becomes detrimental to
other aspects of your life.

A fear of missing out (FOMO) can keep you returning to social media over and over
again. Even though there are very few things that can’t wait or need an immediate
response, FOMO will have you believing otherwise. Perhaps you’re worried that
you’ll be left out of the conversation at school or work if you miss the latest news or
gossip on social media? Or maybe you feel that your relationships will suffer if you
don’t immediately like, share, or respond to other people’s posts? Or you could be
worried you’ll miss out on an invitation or that other people are having a better time
than you.

Many of us use social media as a “security blanket”. Whenever we’re in a social

situation and feel anxious, awkward, or lonely, we turn to our phones and log on to
social media. Of course, interacting with social media only denies you the face-to-
face interaction that can help to ease anxiety.

Your heavy social media use could be masking other underlying problems, such as
stress, depression, or boredom. If you spend more time on social media when you’re
feeling down, lonely, or bored, you may be using it as a way to distract yourself from
unpleasant feelings or self-soothe your moods. While it can be difficult at first,
allowing yourself to feel can open you up to finding healthier ways to manage your
moods.

The vicious cycle of unhealthy social media use

Excessive social media use can create a negative, self-perpetuating cycle:

1. When you feel lonely, depressed, anxious, or stressed, you use social media
more often—as a way to relieve boredom or feel connected to others.
2. Using social media more often, though, increases FOMO and feelings of
inadequacy, dissatisfaction, and isolation.
3. In turn, these feelings negatively affect your mood and worsen symptoms of
depression, anxiety, and stress.
4. These worsening symptoms cause you to use social media even more, and
so the downward spiral continues.
Everyone is different and there is no specific amount of time spent on social media,
or the frequency you check for updates, or the number of posts you make that
indicates your use is becoming unhealthy. Rather, it has to do with the impact time
spent on social media has on your mood and other aspects of your life, along with
your motivations for using it.

For example, your social media use may be problematic if it causes you to neglect
face-to-face relationships, distracts you from work or school, or leaves you feeling
envious, angry, or depressed. Similarly, if you’re motivated to use social media just
because you’re bored or lonely, or want to post something to make others jealous or
upset, it may be time to reassess your social media habits.

Indicators that social media may be adversely affecting your mental health include:

Spending more time on social media than with real world friends. Using social media
has become a substitute for a lot of your offline social interaction. Even if you’re out
with friends, you still feel the need to constantly check social media, often driven by
feelings that others may be having more fun than you.

Comparing yourself unfavorably with others on social media. You have low self-
esteem or negative body image. You may even have patterns of disordered eating.

Experiencing cyberbullying. Or you worry that you have no control over the things
people post about you.

Being distracted at school or work. You feel pressure to post regular content about
yourself, get comments or likes on your posts, or respond quickly and
enthusiastically to friends’ posts.

Having no time for self-reflection. Every spare moment is filled by engaging with
social media, leaving you little or no time for reflecting on who you are, what you
think, or why you act the way that you do—the things that allow you to grow as a
person.
Engaging in risky behavior in order to gain likes, shares, or positive reactions on
social media. You play dangerous pranks, post embarrassing material, cyberbully
others, or access your phone while driving or in other unsafe situations.