The use of social media is widespread across multiple generations, varied demographics and income groups. Social media platforms are largely borderless, operating unchecked in many countries. They create the advantage of enabling better, cheaper and easier communication between friends, families and businesses. Despite the opportunities and advantages, it creates, we do need to be aware of its potential flip side. As such many have been and continue to ask what the far-reaching impact of social media is on our wellbeing. One of the many questions psychologists and researchers are asking is if there may be a link between social media and depression?
How widespread is Social Media use?
According to Statista, as of July 2024, the worldwide digital population stands at 5.45 billion internet users. This equates to 67.1% of the global population. Of this total, 5.17 billion, or 63.7% of the world’s population, are social media users.
The use of social media platforms is not confined to personal use. Businesses and politicians use it for their own purposes. Their aims vary. Some are more obvious like market research, product placement and promotion. While others seek to reach supporters, manipulate current events or even incite and perpetuate violence. Thus, social media in itself is not necessarily good or bad. However, given that not everyone’s intentions are equal, how and why it’s used and by whom, can matter immensely.
With this in mind, how does social media impact our personal wellbeing?
How much time does Social Media take?
In 2024, Statista’s research results showed that people are spending varying amounts of time per day on social media platforms. The number varies dramatically between countries and within age groups. For example, South Africans are spending 143 minutes on average per day on social media platforms. This is a drop of 5.3 % since 2023.
There are only 24 hours in a day. So, what do we steal time away from to feed our online activities? There are two areas of our lives that our online activities usually downsize. These are in-person social interactions and sleep.
Social Media and Wellbeing
Wellbeing is defined as how someone perceives their comfort, happiness and health. Simply put, it is the judging of your life’s positivity and how good you feel about your life. One of the biggest causes of discontentment is linked to comparisons as well as a decline in real-life interaction.
A 2023 meta-analysis published in the International Journal of Mental Health Addiction reported a notable connection between frequent social media use and depressive symptoms, especially among younger generations. This relationship may be exacerbated by the compulsive nature of social media, which triggers dopamine responses similar to those caused by gambling or substance use. The instant gratification from social media, combined with feelings of inadequacy and FOMO (fear of missing out), intensifies depressive symptoms (McKinsey, 2024). Studies reveal that 27% of Gen Z believe technology negatively affects their mental health, compared to only 9% of baby boomers, underscoring how social media’s impact is perceived differently across generations.
Ongoing studies
Updated research (2024) continues to affirm the strong correlation between excessive social media use and mental health issues like depression, anxiety, and isolation, particularly among adolescents and young adults. The American Psychological Association (APA, 2024) emphasises this correlation, noting that heavy social media use is linked to increased risks of self-harm, suicidal thoughts, and a greater likelihood of depression and anxiety.
Moreover, a further study in 2024 from Cyberpsychology, Behavior, and Social Networking highlights how platforms like Instagram promote unhealthy comparisons, leading to lower self-esteem and increased depressive thoughts. This is particularly true for teenagers, especially girls, who face constant pressure from idealized and curated images.
Furthermore, a study conducted by Johns Hopkins University in 2024 further emphasises that although social media use is strongly associated with depression, other contributing factors, such as lack of physical activity, poor sleep, and reduced exposure to green spaces, also play significant roles in worsening mental health. Social media can replace beneficial activities, leading to a decline in mental and emotional well-being.
It is evident that this is a widely researched topic by various reliable sources. The University of North Carolina found in their 2024 research that increased social media use during the later stages of the pandemic, as life returned to normal, had a negative impact on the mental health of college students. This suggests that online interactions may fail to substitute for in-person socialisation and physical activities, both of which are essential for mental wellness.
While social media is not the sole cause of rising depression rates, these studies indicate that excessive use, combined with other unhealthy lifestyle habits, can exacerbate mental health issues.
What are the Suggested Solutions?
Solutions like these listed below have been shown to mitigate these negative effects and improve overall mental wellbeing:
- Reducing screen time to 30 minutes per day
- Practicing mindfulness
- Prioritising face-to-face interactions
There is a positive association between the amount of direct social contact one has and feelings of contentment. While it seems that we are more connected, the reality is that instant connection and virtual communication don’t equate to in-person time. Instead, they lead to less meaningful connections and increased isolation as well as avoidance behaviours. All of which are mentally and physically unhealthy.
Online social networks create an environment where irrational comparisons are unavoidable. Thus, one measures one’s own life against what appears to be the infinitely more exciting lives of one’s peers. Which inevitably results in feelings of inadequacy, envy, loneliness and even anger.
“One of the biggest happiness influences are the comparisons we make between ourselves and others.”
Ways Social Media Can Harm You
With the positives come the negatives. While social media offers numerous benefits, its nature also brings various challenges. According to Lifestyle.org, they have noted the following adverse effects.
1. Online vs Reality
The issue isn’t social media itself but rather how it’s often used as a substitute for real communication and face-to-face interactions. “Friends” online might not be true friends and could even be strangers.
2. Increased usage
Spending more time on social media can contribute to issues such as cyberbullying, social anxiety, depression, and exposure to inappropriate content for certain age groups.
3. Fear of Missing Out (FOMO)
FOMO has become a common phenomenon, leading to constant checking of social media. The fear of missing out on something can negatively impact mental health.
4. Self-image concerns
Social media provides platforms for people to seek approval of their appearance and compare themselves to others, often leading to body image issues. Those who spend excessive time posting and scrolling, like frequent “selfie” posters, are especially vulnerable. For instance, many college girls who check Facebook multiple times a day are more likely to tie their self-worth to their looks. Social media may not be the root cause, but it amplifies these issues and encourages similar behavior in others.
5. Sleep Deprivation
Sleep is one of the areas we decrease in when we increase our online activities. Additionally, blue light emitted from screens supresses melatonin release and adjusts our circadian rhythms. Thereby, decreasing the quality of our sleep we do get. This resulting sleep deprivation is associated with mood disorders such as anxiety and depression.
6. Downward Mood Spirals
Frequency of browsing has shown a correlation with feelings of inadequacy. A study at the University of Michigan found that the more you use Facebook the lower your mood drops. The result is that as you interact with more people online the negative impact on your happiness is noticeable, leading you to become less satisfied, lonelier and sadder.
7. Increased Suicide Risk
A Bigham Young University study showed a link between the increased use of social media overtime by teen girls to a higher clinical risk of suicide as emerging adults. Additionally, cyberbullying is a continually growing social media reality. Research has found that, even in the absence of psychiatric disorders, cyberbullying results in increased suicidal behaviour amongst victims.
8. Addiction
Social media platforms activate our brain’s reward centre. They do this by causing a release of dopamine, a hormone linked to pleasurable activities. This can be as a result of positive feedback on something we’ve posted or knowing we haven’t missed out on breaking news. Which can create an addiction that can only be satisfied through engaging in online activities.
9. Relationship Damage
No one likes to be ignored or side-lined, which is what you are doing to others around you when you phub (phone + snubbing). It results in feelings of anger, dissatisfaction and frustration. Additionally, constant distraction by a phone decreases the quality of real-life communication. As a result, an increase in miscommunication is often the consequence, which harms our relationships at work, with family and friends.
3 Steps to Healthier Social Media Engagement
- Adopt a digital wellness approach.
- Schedule time for social media engagement and actively plan direct social contact and real-world experiences.
- Instead of browsing suggested links and following random recommendations, choose what you look at and who you interact with.
Social media is part of all of our futures. This means that there is a continual need for research into how it shapes our wellbeing. Guidance in how we should engage on social media platforms is required regarding how to benefit and not harm ourselves.
Consider studying psychology if you have an interest in working in the social media sphere. This will provide you with the opportunity to research the impact of social media, assist others to manage their digital wellbeing and counsel those who experience cyberbullying.
SACAP is a leading institution in the training of students in Applied Psychology and Counselling. Apply online today.
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