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The Impact of Social Media on Anxiety and Depression

The Impact of Social Media on Anxiety and Depression

By Katie Anderson

Social media has become a phenomenon that has evolved into a part of daily life. Apps like Instagram, Snapchat, and Facebook allow users to connect and share, and are now used by over 50% of U.S. adults (1). However, numerous mental health challenges have emerged from social media use, including anxiety, depression, and increased self-isolation (2).

Some of the most common contributing factors include FOMO (the fear of missing out), comparison and its effect on self-esteem, pressure to present a perfect image, and overuse or excessive time spent online (3).

Let’s break those down further. FOMO is defined as “the fear of not being included in something (such as an interesting or enjoyable activity) that others are experiencing” (3). Social media intensifies this feeling by constantly displaying others’ highlights, such as vacations, milestones, or achievements, which can leave users feeling left out or dissatisfied with their own lives. Social media can increase one's comparison of self, which in turn can negatively impact one's self-esteem. “Witnessing only the success and happiness of others might make you feel like your life doesn't measure up, impacting your self-esteem and increasing anxiety levels”(3). One study found that users who spent more time online reported increased stress levels and struggled with digital stress, low self-esteem, worries and angers, and loneliness, among others (4).

To help manage the negative effects of social media, the mental health app Calm suggests six mindful tips:

  1. Establish clear boundaries for social media use.

  2. Schedule regular digital detoxes to recharge.

  3. Practice mindfulness and meditation to stay grounded.

  4. Cultivate offline interests and hobbies.

  5. Seek support when needed, whether from friends, family, or professionals.

  6. Educate yourself about the impacts of social media on mental health.

So, how can you incorporate this into your daily routine? Maybe instead of going on your phone first thing in the morning, spend that time reading or journaling. Other strategies include setting a daily time limit for your phone, spending time doing activities, such as going outside or taking a walk, and not scrolling before bed. Encourage yourself and remind yourself that taking small changes can lead to big impact.