The Dark Side Of Social Media Impacting Your Health
Social Media has revolutionised our ability to communicate information on a broad level faster than ever before, with “an estimated 3 billion social media users worldwide”. (Schønning, Hjetland, Aarø and Skogen, 2020)
In the United Kingdom, the number of adults using social media has increased from 45% in 2011 to 71% in 2021. Then further broken down by age, social media use ranges from 90% to 97% in people between 16 and 44.
A UK study of 12,866 young people aged 13—16 found that the use of social media multiple times across the day decreased wellbeing, with an increased usage in ages 13–14 years predicting poorer mental health 2 years later down the line. (Viner et al., 2019)
However, are the benefits outweighed by the negative impacts this new technology may be having on the masses, in particular our youth, and their mental wellbeing?
“The prevalence of poor/fair perceived mental health, diagnosed mood and anxiety disorders, and past-year mental health consultations increased from 2011 to 2018, most strongly among young adult females”. (Wiens et al., 2020)
“Anxiety increased significantly for several subgroups and widening disparities were documented among females relative to males.” (Parodi et al., 2021)
Whilst this is using epidemiology, and can only apply correlation, the trend is strong.
Who doesn’t know any friend or family member, especially 16-35 years old suffering with some mental health issue?
The issue does not need to be mania or schizophrenic, as mental health issues lie on a spectrum. Just because some appear on the outside to be strong and living a rosey sweet life (especially on social media of all places) it’s hard to know how they may really be feeling on the inside. The truth is you will never truly know. A large majority of people bottle things up and brush it under the carpet — especially men, which might explain differences in gender outcomes related to anxiety with questionnaire based epidemiology studies and being too macho to show vulnerability.
This is something that the inspiring MMA athlete Paddy Pimblett discusses openly:
Finding ways to improve our mental health is multifactorial just like with everything else — nothing works in isolation.
There is no denying the rise and prevalence of modern technology and in particular, the close proximity that social media via our mobile phones has on our life. Is there a knock on effect with consistent and constant engagement?
“Three-fourths of American children and adolescents report the presence of at least one screen-media device in their bedroom, with roughly 60% reporting regular use of these devices during the hour before bedtime.” (Lambert et al., 2022)
Well, this study by Lambert et al., 2022 which we will now breakdown throughout the rest of this article provides interesting answers and real food for thought.
In a one-week study researchers investigated the impact of social media usage or absence and its impact on mental health. What happened? Let’s talk about it.
In this study, 154 participants (median age of 29 years old) were separated into two groups: one to continue on social media as they usually do, and the other to stay off all socials for a week. After 1 week, participants in both groups were e-mailed a link to the follow-up survey.
The study was designed to help us better understand how social media use impacts things such as mental health, depression, anxiety and overall feelings of well-being. What was discovered is of course a bit context dependent, such as; “their motivations for being on social media.” While social media can provide a “fix” for our seemingly never ending search for a “dopamine hits,” this study in accordance to other larger studies of its kind, found that despite this short lived “happy high,” an overall negative connotation was attributed to frequent social media use.
This study found that asking people to take a 1-week break from social media led to significant improvements in well-being, depression, and anxiety. Adding to the growing body of causal evidence that short breaks in social media can positively impact well-being, especially in younger and younger groups.
Our thoughts:
In my personal experience, working in social media full time I’ve found that taking frequent short breaks has dramatically improved my overall wellbeing in accordance to this study. I’ve found that I often use social media to “compare” rather than “share” and this seems to be the case for many. Reminding ourselves that this technology is a “tool” and not a “lifestyle” may help to reframe our thoughts and practices around these social apps.
5 strategies to improve yor relationship with social media:
Intentions!
Determine why you are using it! Have you ever fiddled with your phone opening and closing apps seemingly without purpose? I know I have! Often we find ourselves mindlessly plugging in, strategically using social media can create a safer environment rather than mindlessly scrolling.
Set a timer:
Give yourself a time limit! Most phones have the option for time limits on specific apps. I allow myself 1 hour a day on social apps. A time limit can help you use social media more strategically as mentioned before.
Don’t outsource the work:
Don’t sign in when you’re feeling down. Everyone has one of “those” days, and looking for a quick “dopamine hit” may sound gratifying but instead, try to use some time to reflect on your feelings or journal your thoughts.Reconnect in person when possible:
Nothing will replace face to face, in-the-flesh social connections. There’s no doubt that technology can bridge the gap but it isn’t the same and will never be a replacement for real life encounters.Are you bored? Get a hobby!
It’s very easy to use social media. When we get a spare moment, we sign in and hop on. Our lives have changed dramatically from outdoor living - from getting dirty playing sports outside with friends to gaming indoors, in font of TV. When we are more engaged in hobbies and other activities such as cooking or social events, we tend to have less need for checking-in online. Busier people tend to use social media less, purely because they have less time and so prioritise the use of their energy into other areas of their lives. You can do the same.
How does this article and study findings relate to you?
My biggest query about this study is regarding what the participants who came off social media actually did with their available time? Did they have more phone calls? Take more walks? Have more time to cook from scratch? Clean the house? Walk round the block or go to the park? Who knows, but it does make you consider how valuable TIME is when we’re spending a large majority online, seeking something (connecting with friends, family or nature) that we could achieve in real life…!
I also do feel the cold turkey/week-off approach works for some and not for others. When embarking on things such as this, just like diets or being mindful of what and how much you eat, lift or step in a day, some benefit more from a ‘slow and steady’ approach. You don’t need to go ALL out or nothing. Start with what you think sounds applicable and right for you at the start. Be gentle.
Further viewing can be watching the film “The Social Dilemma” which I highly recommend.
Let me know your thoughts and what you take away from this.
Credit to the American Academy of Paediatrics. The Academy recommended in 2016 that younger children should not use cell phones and that prudent measures should be taken to eliminate exposure (e.g., using devices for amusement or education only when all wireless features are turned off — in “airplane mode”) or to minimise exposure (e.g., texting or using speakerphone), and that cell phones should not be kept next to the body. The use of wires/cables in schools and homes circumvents needless exposures of children to radiation from both devices and Wi-Fi routers. Unfortunately, this recommendation is absent from my experience and perspective in the real world. (Fernández et al., 2018)
There are of course, benefits associated with modern technology. According to meta-analysis, healthcare services such as digital psychotherapy interventions are equivalent to face-to-face sessions. Other brain training programs can immediately improve memory and language. These computer-orientated training systems can enhance well-being and empowerment in the older adult population so as not to feel left behind with the growing technology boom.
This article was written by Ryan Brown and Ryan Carter.
REFERENCES:
Lambert, J., Barnstable, G., Minter, E., Cooper, J. and McEwan, D., 2022. Taking a One-Week Break from Social Media Improves Well-Being, Depression, and Anxiety: A Randomized Controlled Trial. Cyberpsychology, Behavior, and Social Networking, 25(5), pp.287-293.
Parodi, K., Holt, M., Green, J., Porche, M., Koenig, B. and Xuan, Z., 2021. Time trends and disparities in anxiety among adolescents, 2012–2018. Social Psychiatry and Psychiatric Epidemiology, 57(1), pp.127-137.
Schønning, V., Hjetland, G., Aarø, L. and Skogen, J., 2020. Social Media Use and Mental Health and Well-Being Among Adolescents – A Scoping Review. Frontiers in Psychology, 11.
Viner, R., Gireesh, A., Stiglic, N., Hudson, L., Goddings, A., Ward, J. and Nicholls, D., 2019. Roles of cyberbullying, sleep, and physical activity in mediating the effects of social media use on mental health and wellbeing among young people in England: a secondary analysis of longitudinal data. The Lancet Child & Adolescent Health, 3(10), pp.685-696.
Wiens, K., Bhattarai, A., Pedram, P., Dores, A., Williams, J., Bulloch, A. and Patten, S., 2020. A growing need for youth mental health services in Canada: examining trends in youth mental health from 2011 to 2018. Epidemiology and Psychiatric Sciences, 29.