In a recent inquiry, the tragic demise of British teenager Molly Russell in 2017 was ascribed to an “act of self-harm while suffering from depression and the adverse effects of online content.” This somber revelation has reignited the discourse on the influence of social media on mental health, prompting contemplation on the role these platforms assume in our lives.
With over 50 million active users in the UK alone, social media has become deeply ingrained in our daily routines, encompassing more than 80% of the population. Predominantly pervasive among young adults, who are more inclined to engage across multiple platforms, the ascent of social media aligns with a disconcerting surge in mental health issues within this demographic. Between 2017 and 2021, 52.5% of 17-to-23-year-olds in England reported a deterioration in their mental health.
While anecdotal evidence connecting social media use and mental health challenges is prevalent, research validating this correlation remains constrained. Studies often concentrate on a single time point, neglecting to furnish a comprehensive understanding of the long-term effects. The findings are also divergent, with some accentuating heightened exposure to harm, anxiety, depression, and cyberbullying, while others underscore the potential benefits of connecting with others and accessing social support.
In a recent symposium, researchers and clinicians delved into the potential of social media as a tool for mental health support. Acknowledging that the impact of social media on mental health may fluctuate depending on its usage, here are four pragmatic suggestions to assist individuals in maintaining control:
- Be Mindful Initiate the process by reflecting on how, why, and to what extent you utilise social media. Is it for professional purposes, social interaction, activism, inspiration, familial connections, or support? Be cognisant that platforms and users often harbour their own agendas, and mindfulness in your engagement can aid in distinguishing positive from detrimental usage. Research-supported mindfulness facilitates recognition of the present moment, fostering a space between thoughts and actions.
- Be Active, Not Passive Research indicates that passive engagement with social media, such as aimlessly scrolling through news feeds, is associated with negative outcomes such as social comparison, envy, anxiety, and depression. Conversely, actively participating in posts and messaging is correlated with positive outcomes, including increased social support and a sense of connectedness. Opting to follow, share, and interact with positive content and communities cultivates a healthier online experience.
- Take a Break Amidst reports of individuals taking hiatuses or discontinuing social media use altogether, recent research proposes that a one-week respite can significantly enhance well-being, particularly for heavy or passive users. It is imperative to discern when social media use becomes overwhelming and take necessary breaks – whether for a few hours daily, one day weekly, or an entire week. Applications such as Hold and Offtime can be utilised to effectively manage screen time.
- Take Control Acknowledge that you possess control over your social media experience. Mute, unfollow, block, or delete anything or anyone that detrimentally impacts your mental well-being. Report abusive content to the platform and utilise privacy settings to manage who views your content. Understanding algorithms and customising settings can help filter out negative content. Remember that social media is a tool, and you are in command.
Crucially, if concerns about mental health arise, seek support. Reach out to your GP, connect with a charitable organisation, or consult your workplace’s HR department or student welfare officer. Seeking assistance is a sign of strength, and resources are available to provide the necessary support.
In the evolving landscape of social media, achieving a healthy balance necessitates self-awareness, active engagement, occasional breaks, and a proactive approach to controlling the digital environment. By implementing these strategies, individuals can navigate the intricate realm of social media while safeguarding their mental well-being.