Whether we like it or not, the use of social media affects mental health. Recent studies suggest that people who use social media frequently feel more depressed, more anxious, and lonelier than those who spend more time away from screens. Pixels that dictate our state of mind… absurd and terrifying, isn’t it? But why and how social media affects our mental health?
Social media… an addiction?
Every time you log on to your favorite social media, the dopamine signals in your brain increase. Over time, your brain identifies this activity as rewarding. Additionally, this reaction is amplified every time you get positive feedback. However, these positive feelings are only temporary. And, as the dopamine wears off, you’ll need to reconnect for more. It’s a feedback loop associated with pleasure. Consulting social networks therefore becomes an involuntary habit, a production of addictive mechanics, and not a choice. Social media addiction or dependence, like video game addiction, is real.
Several social networks use persuasive design, of which phishing is the cornerstone. It involves capturing and retaining the user’s attention, which is considered a valuable asset. The phishing cycle is made up of 4 actions that create a habit:
- The trigger. This can be external (notifications, etc.) or internal (linked to the individual’s habits).
- The action. Or the desired objective, which may be to make a purchase or return to a site.
- The reward. This varies to a retweet, a like, a promotion code, a gift…
- Investment. Once the user is rewarded, their investment in the application will be reinforced. He will want to reconnect, tweet, like… Which will fuel the next cycle.
Interactions and self-esteem
More problems can arise when you place too much importance on the interactions you receive (or not). For example, if you post a photo and don’t get the exchanges you want, you may feel disappointed or invalidated. This disappointment can also occur by comparing your interactions or your messages to those of other Internet users. All of this can lead to low self-esteem, distraction from other tasks, and even anxiety or depression.
Filters are fun…but also wrong
Filters illustrate how social media can be both positive and negative. They are perfect for a laugh, of course. But the ability to hide imperfections creates false illusions. Even if you know posts are filtered and carefully curated, a home feed overflowing with highlights can lead to low self-esteem. Social media creates a platform for bragging. Here, events and even happiness itself sometimes seem to be in competition. People compare their best experiences to the perfect, which can lead to stress, anxiety, depression, and even suicidal thoughts.
FOMO and social media
Another reason why scrolling social media is so appealing is the fear of missing out or FOMO. You may be worried about missing, among other things, the latest trending topic of conversation, a trending meme, or a joke. This type of social anxiety can also cause us to spend more time in front of screens. In turn, greater engagement with social media can worsen dissatisfaction, which can be the cause of FOMO. So our attempts to alleviate it can lead to behaviors that exacerbate it. Maintaining a journal, practicing gratitude, and connecting with real people are activities that can help you put things into perspective, develop a greater sense of belonging, release FOMO anxiety, and break out of that vicious cycle.
How to change your habits?
Whether you’re addicted to social media or simply spending more time on it than necessary, here are some tips for changing your habits.
- Delete applications from your smartphone. You’ll still be able to access them from your computer, but deleting them can help reduce the time you spend on social media. It can reduce the social media affects on your mental health.
- Turn off your phone at work, during meals, and during recreational activities. You can also turn off notifications from specific apps.
- Schedule some time dedicated to social media. You can activate a timer (to be respected ;)).
- Take up a new hobby that isn’t technology-related. It could be a sporting or artistic activity, volunteering,…
- Meet friends and family in person when possible.
It is also important to take regular breaks, or even a digital detox, to help find foundations in real life and reconnect with the vital.