Social Media and Mental Health

The roots of social media emerged in the 1980s, with primitive online meeting spaces that enabled users to communicate online by posting messages and sharing files. In 1997, a more structured social media website named Six Degrees developed, followed by many more platforms and the launch of Facebook in 2004. Social media has come a long way since then, with more platforms being released annually to meet the needs and interests of various audiences.

With no shortage of options and a growing number of businesses, agencies, and organizations moving to social media to disseminate information to their target audiences, there has been an increase in social media use by Americans. According to a Pew Research Center survey of 5,733 U.S. adults conducted in 2023, YouTube and Facebook are the most used social media platforms, with visits from approximately 8 out of 10 and 7 out of 10 Americans respectively.

Social media has the potential for connection, but can also negatively impact mental health if not consumed cautiously. Social media and its potential negative mental health consequences have been receiving growing attention. US Surgeon General Dr. Vivek Murphy issued a 2023 advisory citing concerning statistics regarding use of social media and negative mental health consequences among America’s youth and adolescents.

When it comes to social media, practicing self-awareness and using platforms with intention can help mitigate negative mental health consequences. Here are a few steps to consider to support your current social media use practices.

Build Awareness

How are you using social media and how do you feel afterwards?

Refraining from judgment and instead leading with curiosity is essential. Social media is meticulously built to be engaging, to maintain attention for as long as possible, and to influence. Build awareness about the type of content you are interfacing with and the manner in which you are consuming social media. Don't aim to make any changes just yet and let yourself collect a range of observations. Chances are, you are using social media in more ways than one. Explore your accounts to see if there is any data being collected on the extent of your use. Consider regularly checking in with yourself after social media consumption to determine its impact on your emotional experience.

Identify Your Intended Outcome

What are you hoping to achieve with your social media use?

You might be looking for connection, a news update, a recipe for dinner, or perhaps a hearty laugh. Maybe you’re hoping to be inspired, to be entertained, or to learn something new, or maybe you're craving a cognitive break. Set yourself up for success by customizing your feed to only reflect the outcome you are hoping to achieve. Let the list of accounts you follow be dynamic. Consider protecting your virtual space by giving yourself permission to unapologetically unfollow any accounts whose values no longer align with yours.

Set Boundaries

Are there any limits you feel would be helpful to set to support your mental health?

Some boundaries might include turning off notifications, unfollowing certain accounts, or even muting posts. To facilitate your boundaries, consider setting time limits on app use or removing the app from your mobile device to deter habitual visits. Practice good sleep hygiene by refraining from social media use an hour before bedtime or upon waking.

Redirect

Where could you possibly invest your time and attention instead?

Consider the possibilities if you could reinvest some of the time you're spending on social media on something in your physical world that is important to you. Consider replacing social media with a practice that allows you to align with your values or get your needs met away from these online spaces. Perhaps you can reach out directly to a friend or family member. Maybe you will decide to take an e-learning course, pick up a new book, or learn a new language. Maybe you will challenge yourself to be more present with those in your home or play with your pet. Consider identifying several items that you may redirect your attention to so that you may easily offer yourself an alternative when you inevitably find yourself absorbed by your preferred social media platform.