In the era of digital connectivity, social media has become an integral part of our lives. It’s a platform for staying in touch with friends, sharing our lives, and accessing information. However, our relationship with social media is a double-edged sword, as it can significantly impact our mental health both positively and negatively. In this article, we’ll explore the evolving influence of social media on our well-being and provide practical tips for establishing a healthier digital relationship.

Influencing Mental Health

Social media platforms can have a positive impact on mental health when used mindfully and constructively:

Social Support and Connection: Research indicates that social media fosters social support and connectivity. People can maintain relationships, stay connected with family and friends, and access emotional support during challenging times. A 2018 study published in the Journal of Abnormal Psychology found that young adults who use social media for meaningful social interactions report better mental well-being.

Practical Tip: Cultivate meaningful connections online. Engage in supportive communities and reach out to friends and family to maintain strong bonds.

Information and Awareness: Social media is a powerful tool for raising awareness about important issues and spreading knowledge. Health organisations, non-profits, and activists leverage these platforms to share information, promote public health campaigns, and address various social concerns.

Practical Tip: Follow reputable sources and engage with informative content. Use social media to stay informed and contribute to causes that matter to you.

Self-Expression and Creativity: Platforms like Instagram, TikTok, and YouTube provide spaces for self-expression and creativity. Many users find joy in sharing their hobbies, talents, and artistic endeavours, allowing them to connect with like-minded individuals.

Practical Tip: Share your creative endeavours and passions on social media. Explore your interests and connect with communities that align with your hobbies.

Social media’s influence on mental health is not uniformly positive. It can have adverse effects if not used mindfully:

Social Comparison and Envy: The constant exposure to curated, idealised lives on social media can lead to social comparison and feelings of inadequacy. Studies have shown a link between excessive social media use and higher levels of envy and depression. A 2019 study published in the Journal of Social and Clinical Psychology found that limiting social media use to 30 minutes per day significantly reduces depression and loneliness.

Practical Tip: Set time limits on your social media use to reduce comparison and envy. Focus on authenticity and remind yourself that what you see online is often a highlight reel.

Cyberbullying and Online Harassment: Online harassment and cyberbullying are prevalent on social media. Experiencing such negative interactions can be emotionally distressing and harmful to mental health.

Practical Tip: Block and report abusive users. Seek support from friends, family, or mental health professionals if you’re a victim of cyberbullying.

Fear of Missing Out (FOMO): The fear of missing out, or FOMO, is a common phenomenon amplified by social media. Seeing others’ exciting experiences and social events can lead to feelings of isolation and unhappiness.

Practical Tip: Recognize that not everything shared on social media represents reality. Focus on the present moment and cultivate gratitude for your own life.

How Can We Build a Healthy Relationship with Social Media?

Now that we’ve explored both the positive and negative impacts of social media on mental health, it’s crucial to learn how to foster a balanced and healthy relationship with these platforms.

1. Set Clear Boundaries: Establishing boundaries with social media can help prevent overuse and maintain a healthy digital balance.

Practical Tips:

• Define specific time periods for social media use.
• Disable notifications to reduce interruptions.
• Designate tech-free zones, such as the bedroom or dining table.

2. Curate Your Feed: Take control of your social media experience by curating your feed to align with your interests and values.

Practical Tips:

• Unfollow or mute accounts that negatively affect your mental well-being.
• Follow accounts that inspire, educate, or bring positivity into your life.
• Regularly review your following list to ensure it reflects your current interests.

3. Practice Mindful Posting: Before sharing content, consider the potential impact on your mental health and that of your followers.

Practical Tips:

• Consider what you hope to get out of it before posting personal information or emotional updates.
• Use social media as a tool for self-expression and connection rather than validation.

4. Limit Screen Time: Excessive screen time can contribute to feelings of anxiety and distraction. Setting time limits on social media use is essential for mental health.

Practical Tips:

• Utilize built-in screen time monitoring apps on your device.
• Use apps like StayFocusd and Moment to limit daily social media access.
• Replace social media time with offline activities like reading, exercising, or pursuing hobbies.

5. Connect Meaningfully: Engaging in meaningful interactions on social media can enhance your mental well-being. Seek out supportive communities and maintain genuine connections.

Practical Tips:

• Participate in discussions, offer help, and engage in positive conversations.
• Share your authentic self and interests to connect with like-minded individuals.
• Reach out to friends and family through direct messages to nurture relationships.

6. Take Regular Breaks: Scheduled breaks from social media can provide you with much-needed mental space and perspective.

Practical Tips:

• Plan digital detox weekends or vacations.
• Experiment with regular “unplugged” days to reset and recharge.
• Use social media management apps to schedule posts during your absence.

Social media is an integral part of modern life, and its influence on our mental health is undeniable. While it can foster positive connections and awareness, it can also lead to feelings of inadequacy, loneliness, and envy. By adopting practical strategies to build a healthy relationship with social media, we can enjoy its benefits while minimising its potential negative impact. Mindful use, setting boundaries, and curating our online experiences will help us navigate the digital landscape while prioritising our mental well-being. Remember that it’s within your power to control your relationship with social media, and finding the right balance can lead to a healthier and happier life both online and offline.

To meet with a professional psychologist or counsellor, call The Other Clinic at 8809 0659 or email us hello@theotherclinic.sg.

References

Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751-768.

Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.

Primack, B. A., Shensa, A., Sidani, J. E., Whaite, E. O., Lin, L. Y., Rosen, D., … & Miller, E. (2017). Social media use and perceived social isolation among young adults in the US. PLOS ONE, 12(8), e0182145.

Twenge, J. M., Campbell, W. K., & Carter, N. T. (2017). Declines in trust in others and confidence in institutions among American adults and late adolescents, 1972–2012. Psychological Science, 28(6), 851-878.