In recent years, an increasing number of people, approximately 88% of the U.S. population, have been actively engaged in social media. However, it’s also been observed that both adults and youth who use social media report higher levels of mental distress. With 90% of social media users actively contributing to multiple platforms, the negative impacts on mental health are evident.
Depression and anxiety have seen a 25% increase in the past two years, as noted by the World Health Organization. While the pandemic has contributed to this rise, many factors were in motion even before COVID-19, such as a lack of social connection. The excessive use of social media platforms, which is particularly prevalent among younger generations, plays a significant role in this mental health trend.
So, how does social media usage contribute to depression and mental health issues? Here are some reasons:
Prolonged Phone Usage: The average person spends over three hours on their phone each day, with roughly two and a half hours dedicated to social media platforms.
Physiological Changes in the Brain: Repeatedly engaging in an activity for an extended period can lead to physiological changes in the brain.
Capture and Scatter Attention: Social media platforms use a technique known as “capture and scatter” to grab your attention continuously with new information and posts.
Impact on Memory: This constant interruption of your attention affects memory.
Cognitive Decline: Studies have shown that heavy social media users perform poorly on cognitive tests, lose their multitasking ability, and experience reduced focus and concentration. Over time, this can even lead to brain shrinkage and affect neuroplasticity.
Dopamine Rewards: Social media platforms provide immediate rewards through the release of dopamine (the “happy hormone”) when you post or receive notifications.
Desire for More Rewards: These constant, shallow rewards rewire your brain to crave more of what triggers that dopamine release. When the brain doesn’t get it, it results in feelings of sadness.
Brain Scans Resemble Addiction: Brain scans using fMRI have shown that the brains of heavy social media users resemble those of people addicted to drugs or gambling.
Increased Depression and Anxiety: Users who engage with multiple social media platforms have higher odds of experiencing symptoms of depression and anxiety.
Parents should be aware that social media usage also affects children, as it can create feelings of unimportance when parents are on their phones during meals and family time. The American Academy of Pediatrics has set guidelines for children’s media use at different ages. For example, children under 18 months should have no screen time, while children aged 2-5 should have less than one hour of high-quality programming per day with parental supervision.
What can be done to address these issues? Research suggests that taking a break from social media platforms, even for just one month, can significantly improve emotional well-being. A study of American adults who deactivated their Facebook accounts for an hour a day reported reduced loneliness and increased happiness. You can detoxify your mind by removing social media apps from your phone, disabling notifications, or setting scheduled times for checking social media. Taking proactive steps can help you mitigate the negative impact of excessive social media use on your mental health.
