May marks Mental Health Awareness Month, a time when we pause to reflect on the emotional and psychological aspects of our lives. There’s growing conversation around therapy, self-care, and resilience but there’s one modern-day force that continues to quietly impact how we see ourselves, social media.
It’s where we connect, laugh, vent, share but at the same time also compare, scroll, and doubt ourselves. So, how exactly is social media affecting our mental health? And more importantly, what can we do about it?
The Invisible Tug of War: Social Media and Self-Esteem
Scrolling through others’ gorgeous vacation shots, perfectly curated lifestyles, #relationshipgoals & fitness transformations make it easy to fall into the trap of social comparison. Suddenly, your life feels dull, achievements feel small, and your body doesn’t feel “enough.”
A 2022 study published in Computers in Human Behaviour found that higher levels of social comparison on Instagram were significantly associated with lower self-esteem and increased depressive symptoms, especially among young adults.
A survey by the Pew Research Center found that 59% of teens feel pressure to look good on social media, and 29% report feeling overwhelmed by the drama it can cause.
This constant comparison loop is one of the most well-known effects of social media on mental health. Studies have linked heavy social media use to increased feelings of anxiety and depression, particularly among teens and young adults. And let’s not forget the pressure to be active all the time—posting, responding, keeping up. The loop goes on. It’s often exhausting.
The Hidden Cost: Social Media Anxiety and Depression
What starts as a five-minute scroll to “unwind” often turns into an hour-long dive into a feed that leaves us more stressed than relaxed.
Teens who use social media are at least three times more likely to experience anxiety (27%) and depression (14%) compared to those who do not (9% and 4% respectively). (New York City Department of Health and Mental Hygiene, 2024)
Social media anxiety and depression aren’t just buzzwords. They’re the genuine emotional consequences of a digital world that thrives on likes, shares, and a world of “perfection”. Notifications become dopamine hits. Lack of engagement can feel like rejection. Over time, this is prone to chips away at our self-worth.
Reclaiming Your Peace: How to Protect Your Mental Health from Social Media
The good news? You’re not powerless. Here are a few mental health tips for social media users who want to regain control of their well-being:
- Customise your feed: Follow people who uplift, educate, or inspire you. Unfollow or mute accounts that drain you emotionally.
- Set boundaries: Schedule social media-free hours in your day. Consider a digital detox on weekends or before bed. Protect your mind from unwanted negativity especially before hitting the bed.
- Reality check: Remind yourself that social media is a filtered version of reality. It’s more than often a web of dark lies. Be mindful of what you see & perceive.
- Use tech to fight tech: Use apps that monitor your screen time, prompt mindful scrolling or apps that promote mental wellness. You can use our AI Powered Wellness Assistant, Stella who is there at your service 24×7 to help you give support and companionship whenever you need in over 120 languages.
- Speak up: If social media is negatively affecting your mental health, communicate about it with your friends and family whom you trust upon, or a mental health professional who can help you systematically while going into the details.
A Digital World, A Real You
Mental health and social media use don’t have to be at odds. Like any tool, social media can be used to connect meaningfully and raise awareness—even about mental health itself without compromising on it.
This Mental Health Awareness Month, let’s be aware. Let’s notice how social media makes us feel. Let’s talk about it openly. Our worth was never meant to be measured in likes.
Because behind every post, there’s a person. And you, exactly as you are, are unique in the best way possible. There’s no one like you. You are enough.
References
- Appel, H., Gerlach, A. L., & Crusius, J. (2022). The interplay between social comparison orientation and Instagram use: How upward comparisons on social media impact self-esteem. Computers in Human Behaviour, 132, 107242. https://doi.org/10.1016/j.chb.2022.107242
- Pew Research Center. (2022).Teens, social media and technology 2022. https://www.pewresearch.org/internet/2022/08/10/teens-social-media-and-technology-2022/
- New York City Department of Health and Mental Hygiene.(2024). Special report on social media and mental health. https://www.nyc.gov/assets/doh/downloads/pdf/mh/social-media-mental-health-report-2024.pdf
