Social Media’s Impact on Anxiety and Depression

Author: Cate Cabri

Connections with others have a major impact on our happiness as well as our well-being. One way that many people seek to strengthen these connections with others is through the use of social media. Social media has become so commonly used in our society as a main method of communication for many people, sometimes even replacing face-to-face interactions. Although there are some positive aspects of using social media, there are also major concerns, including raising levels of anxiety and depression.
If used in an unhealthy way, social media can take a major toll on people's mental health. A few warning signs to look out for that social media could be negatively affecting your mental health include:

1. Finding yourself constantly comparing yourself or your life to others on social media. Even though many of us are aware that social media only shows the highlights of someone’s life, we can still feel inadequate compared to others when seeing beautiful vacation photos or hearing about someone’s latest life achievement.  
   
2. Feeling stress or pressure to post often or immediately respond to a friend’s post. Feeling pressure to come up with the perfect comment or post the perfect photo can create more stress and feelings of anxiety. 
   
3. Frequently using social media as a “security blanket” when feeling anxious or sad to avoid these feelings. In social situations when we are feeling anxious, we will often rely on our phones by scrolling through social media instead of trying to get through the sometimes awkward silences by making an effort to talk to people. This can be problematic because face-to-face interaction with those we are spending time with is generally something that is shown to ease anxiety. By scrolling through our phones, we are denying ourselves of this interaction and anxiety levels continue to be heightened.  Additionally, many people use their phones to avoid their emotions whether with others or by themselves, using the phone to distract them, as opposed to feeling their feelings, or engaging with their thoughts.  
   

However, if used in a healthy way, there are many positive aspects of social media. 

1. Fostering communication with loved ones. One positive aspect of social media is the ability to easily communicate with friends and family members who you may not be able to see often otherwise. Living far from loved ones or not being able to see people as often as you would like can make catching up on social media a great way to stay in touch, especially now, with the Covid-19 pandemic. 
   
2. Having a creative outlet to express yourself. Creativity and self-expression is another positive aspect of social media for many people. Having the freedom to post things that you are passionate about or that show your personality and style can be a great way to express yourself. 
   
3. Using social media as a way to stay informed. Social media can also allow us to become aware of significant issues going on in the world and access important information. It is easy to open Instagram and immediately have access to and share information about current events instead of having to search for information elsewhere, although it is important to use your best judgment to stay informed and not allow yourself to be only informed by the opinions of others. 
   

Since social media can be a positive addition to people’s lives when used in moderation and in a healthy way, it is important to check in on our social media use. There are many different ways that we can make an effort to use social media in a healthier way. Some things to keep in mind while using social media include:

1. Consider whether you’re using social media as a replacement for real-life social interaction. Humans need face-to-face contact. Replacing this face-to-face interaction with communicating over a screen leads to a higher risk for developing anxiety or depression. Chatting online or communicating through social media does not have the same benefits for your mental health as talking to people face-to-face. Even using methods such as FaceTime or video chatting is a better substitute versus social media. This way your brain can still pick up on tone, body language, and other physical cues that are all part of communicating with another person.
   
2. Are you actively or passively using social media? Passively using social media, meaning scrolling through social media feeds without ever posting, can actually increase feelings of isolation. This passive use of social media can have even more negative effects on mental health than actively using social media, as you may feel more excluded or isolated. You can actively use social media by posting a photo you like and want to share or by commenting on a friend’s post. 
   
3. Does social media make you feel inadequate or disappointed with your life in any way? If so, this is a sign you may want to limit the amount you are on social media or modify the way you are using it. If social media is something that begins to impact your mental health in more negative ways than positive, you may want to rethink how you are using these platforms. 
   
4. Make an effort to use social media in moderation. Setting app limits on your phone can be a helpful way to make sure you are spending a healthy amount of time on social media (for example, setting a daily time limit on social media apps that will lock these apps after that amount of time has been exceeded). You can also look at your screen time each week to evaluate how much time you spent on social media apps and consider if this amount of time needs to be adjusted. 
   

However, in many studies, time spent on social media platforms has a positive correlation with rates of depression. In a 2017 study with over half a million participants, it was found that the number of eighth through 12th graders showing high levels of depression increased by 33% between 2010 and 2015, which is also a time when social media gained popularity. Many experts believe that this increase in rates of depression proves that connections people have with one another via social media are less emotionally satisfying, which leaves people still feeling socially isolated. Instead of heavy social media use, setting aside time to spend with friends offline, or even making conversation with strangers throughout the day, can be great alternatives to social media and can improve our well-being. 
Research on the impacts of social media on anxiety has shown that anxious people tend to rely on social media as a means of escaping from what they are worried about. However, once on social media, new stressors become an issue that fuels the initial anxiety that the person was already experiencing. Individuals with Generalized Anxiety Disorder, for example, often compare themselves negatively with others on social media, which leads to a higher level of anxiety than they were initially experiencing. 
Social media can be an addictive platform. Research has shown that posting a photo and getting lots of likes and positive, validating comments can be addictive. When you receive positive feedback on a post, this triggers the release of dopamine in the brain (a “reward” chemical). This can cause people to want to continue posting to get more of this validation. This is something to keep in mind when using social media - what is your intention and why are you choosing to post? There is not necessarily one correct intention with posting on social media but it is something to consider, as using social media for the wrong reasons (like for the purpose of only using it to try to get validation or trying to fit in with others) can lead to an unhealthy relationship with social media and can contribute to feelings of anxiety and depression. 
Overall, there are positive aspects to social media when used in a healthy way, and it is important to consider your own social media use and how it is affecting your life. Check in with yourself on your social media use and consider any adjustments that you could make to ensure that social media is affecting your life in a positive way. 

Sources:
Social Media and Mental Health
The Impact of Social Media on Youth Mental Health
Anxiety and Social Media Use 
Does Social Media Cause Depression? 

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About the Author:
Cate is a student at Loyola University Chicago where she is majoring in Psychology with a minor in Psychology of Crime and Justice. She plans on attending graduate school to become a clinical social worker. In her free time, she enjoys hiking and spending time with family and friends.

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