{"id":382,"date":"2020-02-17T19:30:58","date_gmt":"2020-02-17T19:30:58","guid":{"rendered":"https:\/\/tipsforahealthylife.eu\/?p=382"},"modified":"2020-02-17T19:39:50","modified_gmt":"2020-02-17T19:39:50","slug":"social-media-and-mental-health","status":"publish","type":"post","link":"https:\/\/tipsforahealthylife.eu\/index.php\/2020\/02\/17\/social-media-and-mental-health\/","title":{"rendered":"Social Media and Mental Health"},"content":{"rendered":"

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The early months of the year are traditionally a time for abstinence, introspection, and renewal. This is witnessed in old-time traditions such as New Year\u2019s Resolutions and fasting for Lent. It is also seen in emerging traditions, such as\u00a0Dry January\u00a0<\/em>or\u00a0Veganuary.<\/em><\/strong><\/p>\n

Another emerging tradition has become known as a\u00a0digital detox<\/em>.\u00a0This refers to self-initiated periods of abstinence from using digital devices, especially abstention from social media. This practice is a response to growing concerns about the over-usage of social media and digital devices.<\/strong><\/p>\n

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Indeed, research indicates a significant increase in the usage of social media in recent years. This has become especially intense among young people. For example, one recent\u00a0study\u00a0found that over 20 percent of students\u00a0use social media for over five\u00a0hours per day. Is this too much?<\/strong><\/p>\n

What Is\u00a0the Impact of Such Usage on Mental Health?<\/strong><\/h4>\n

A growing number of studies examine the link\u00a0between social media usage and mental health. These\u00a0point to one clear conclusion: Low levels of social media usage are associated with better mental health.<\/strong><\/p>\n

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For example, a large-scale\u00a0study\u00a0indicated that occasional users of social media are almost three times less likely to be depressed than heavy users. Another\u00a0study\u00a0indicated that young people who use social media more than two hours per day are much more likely to rate their mental health as \u2018fair\u2019 or \u2018poor\u2019 compared with occasional users.<\/strong><\/p>\n

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Importantly, one recent\u00a0study\u00a0found that people who limited their social media use to half an hour a day have significantly lower depressive and\u00a0anxiety symptoms compared to a control group. All this suggests that the over-usage of social media can be bad for mental health.<\/strong>The Passive Use of Social Media<\/strong><\/p>\n

Social media usage is sometimes divided into passive and active usage. Passive usage refers to the practice of quietly observing other people\u2019s social media. Research\u00a0indicates\u00a0that such passive usage can foment\u00a0envy\u00a0and resentment, as well as\u00a0anxiety-provoking\u00a0Fear\u00a0of Missing Out\u00a0<\/em>(FOMO).<\/strong><\/p>\n

It is easy to understand how this can happen. Many social media users portray themselves and their lives in an unrealistically flattering manner, sharing heavily sanitized and filtered versions of reality. The brief infrequent highlights are often presented as the norm, while the routine monotonous grind of daily life is rarely shown.<\/strong><\/p>\n

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This can lead some passive viewers, especially impressionable young people, to make flawed social comparisons. For example,\u00a0research\u00a0indicates that some social media users may wrongly conclude that others are leading much more fulfilling, exciting and happier lives. This can make them feel inferior and inadequate, which can lower\u00a0self-esteem\u00a0and increase anxiety.<\/strong><\/p>\n

The Active Use of Social Media<\/strong><\/h4>\n

The active use of social media refers to the practice of regularly posting videos, pictures, status updates, comments, or posts. This can involve strenuous\u00a0impression management, often with the purpose of seeking the approval and admiration of others. In psychology, this is known as a search for \u2018external validation\u2019. In urban slang, it is known as \u2018fishing for likes\u2019.<\/strong><\/p>\n

Indeed, this process can result in an unhealthy\u00a0self-scrutiny\u00a0of\u00a0body image, physical appearance, and general lifestyle. Some research\u00a0indicates that strenuous efforts to portray a \u2018my fun-filled life\u2019 version of reality can have severe psychological costs, especially if the desired approval and validation are not forthcoming. This can lead to self-doubt and self-loathing.<\/p>\n

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In worst-case scenarios, active use can lead to ridicule or attack, rather than compliments or praise. Taken to extremes, this can result in the well-known phenomena of cyber-bullying, which has been\u00a0associated\u00a0with\u00a0suicidal behavior in recent years.<\/p>\n

Social Media and Physical Health<\/strong><\/h4>\n

Considerable\u00a0research\u00a0indicates a powerful relationship between physical health and mental health. Worryingly, evidence suggests that heavy usage of social media and digital devices can negatively affect physical health.<\/p>\n

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For example, one\u00a0study\u00a0<\/a>indicated that heavy usage of social media and digital devices (especially before bed) can negatively affect the quality and quantity of sleep. This is concerning, as a good night\u2019s sleep gives the brain and the body a chance for rest and renewal. Indeed, disturbed sleep has been consistently\u00a0associated\u00a0with poorer mental health.<\/p>\n

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Similarly, heavy social media users can spend large amounts of time staring at a small screen, which can contribute towards\u00a0headaches,\u00a0migraines, and problems with\u00a0vision. Such habits can also inhibit exercise and outdoor activity in nature, which has been linked to good mental health.<\/p>\n

Social Media and Social Activity<\/strong><\/h4>\n

To be sure, social media can allow users to connect with people of similar interests and mindsets, contributing to increasing social networks. In talking about social media, it is not all doom and gloom, and usage in moderation can sometimes foster social connections and social capital.<\/p>\n

That said heavy users of social media and digital devices may be forgoing actual face-to-face social interactions to indulge their social media habits. For example, one recent report\u00a0indicates that the average user of\u00a0online dating\u00a0apps is spending around 90 minutes per day on the app. Perhaps this time would be better spent actually socializing with people in real life?<\/p>\n

Indeed, considerable\u00a0research\u00a0indicates that rewarding in-person face-to-face social activity is a hedge against\u00a0depression, anxiety, and other mental health outcomes. Real-world socializing may be better for mental health than online social media activity.<\/p>\n

Steps to Taking a Digital Detox<\/strong><\/h4>\n

The evidence is clear. Heavy usage of digital devices and social media is harmful to mental health. As such, a digital detox should be considered as an important self-care strategy.<\/p>\n

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Importantly, a digital detox does not always mean complete abstinence. Such advice may be both trite and impractical, as many people use their digital devices for essential business, educational, and familial purposes. Instead, some simple steps can moderate usage with beneficial effects, three of which are outlined below.<\/p>\n

The first step relates to\u00a0time<\/em>. Some individuals are resolving to abstain from digital devices and social media during certain times of the day, or even certain days of the week. This might involve a digital curfew, for example, no usage after 9 PM, or no usage on Sundays. Such a strategy can be helpful for sleep and rest and can be tailored to individual specificities.<\/p>\n

The second step relates to\u00a0space<\/em>. Some\u00a0British pubs have\u00a0enacted a \u2018no phones, no laptops, no tablets\u2019 policy to encourage social conversation. Similarly, some people are specifying digital-free spaces in their own homes. This commonly includes spaces such as the bedroom or the dinner table and again can be tailored to individual circumstances.<\/p>\n

The third step related to\u00a0alternatives<\/em>. Many people are using social media and digital devices to fill a social vacuum. A successful digital detox will create free time for alternative activities, which may better fill this vacuum. Individuals can create an action plan in this regard, which may include rekindling old interests, pursuing new hobbies, or volunteering.<\/p>\n

A digital detox can give time for introspection and renewal. It can be positive for mental and physical health and create a new space for alternative health-promoting activities<\/p>\n

Try it and see for yourself.<\/p>\n","protected":false},"excerpt":{"rendered":"

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