Social media is here to stay, there’s no doubt about that. Opinions are divided on whether it is a good or bad thing, particularly in relation to its impact on your mental health. So let’s unpack some of the conflicting aspects of using social media.

Some Statistics

Since the first social media platform opened in the late 1990’s, this phenomenon has grown until now, nearly 80% of Australians use some form of social media . This figure is much higher for 18-29 year olds, 99% of whom use social media . At the same time, there has been an explosion of mental health issues, with depression and anxiety rising over 70% in the past 25 years . There is no evidence of a direct link between mental health decline and use of social media, but there are many who believe it is a contributing factor.

It’s Not as Simple as it Seems

As with most things, there are positives and negatives to social media, and no one size fits all solution.
Social media is great for staying in touch with people – especially if you have friends and family interstate or overseas. But relying on it too much, particularly using it to replace face-to-face interaction can negatively impact on your close personal relationships.
Whilst it allows you to stay in touch with what is going on in the world, social media can also encourage comparison, which can create the feeling that you are ‘missing out’ and negatively impact self-worth.
Perhaps the biggest danger of social media is cyberbullying, which can be covert and unrelenting, and leave victims no safe space. Laws are beginning to catch up with technology and anyone experiencing cyberbullying can contact a range of services including the Esafety Commissioner , the Australian Communications and Media Authority and The Human Rights Commission.

The Covid Effect

The spread of Covid 19 has added another layer of complexity to the issue of social media. Lockdowns are becoming a regular thing, and it seems they will not be going away any time soon, regardless of the vaccine rollout.
When we are in lockdown, social media plays a vital role in allowing us to stay in contact with our friends and family, and the broader community, lessening feelings of isolation.

How to Manage Social Media

So do the positives outweigh the negatives? Even if you believe they don’t, it’s not realistic to suggest that letting go of all social media platforms is possible for everyone, especially younger people. In fact, The Black Dog Institute have said there is little evidence to suggest that a social media detox will improve your mental health. So what should we do? The key is to manage social media so that it doesn’t manage you.
Here are a few suggestions that will help ensure social media has a positive impact on your life:
1. Do a ‘Marie Kondo’. Get rid of anything that doesn’t bring you joy. Look at who you are following and identify how seeing their posts makes you feel. If their posts don’t bring you joy, unfollow them. Similarly, if a particular social media platform brings with it negative feelings, delete it. It can be a good idea to look for things that bring you joy. Whether it’s funny cat memes or ancient history podcasts, seeing things that interest you will help make social media a positive place.
2. Set some boundaries. Decide when and where you are going to interact with social media and try and stick to that. Avoid checking social media at mealtimes, and definitely not at bedtime. The blue light of a phone, tablet or laptop screen affects our ability to get to sleep. Not getting sufficient sleep will have a negative impact on your mental health.
3. Set some limits. While The Black Dog Institute say there is little evidence to support a detox, a 2018 study published in the Journal of Social and Clinical Psychology found that reducing social media use by 30 minutes a day improved wellbeing and reduced feelings of depression and loneliness. So don’t cut out, but consider cutting down.
4. Don’t allow it to replace face-to-face relationships. Try to maintain a balance by catching up with people who are close by in person so that all your social interactions are not online.
5. Monitor your usage. Look at how the time you spend on social media might be impacting your productivity. Is it eating up time you could be spending with friends or doing something you love? Don’t let it take over your life.
6. Be active. There is some evidence to suggest that by actively engaging in social media – posting and not just scrolling – your mental health is less likely to be negatively affected.
7. Avoid comparisons. Always remember that you are seeing a ‘curated’ version of other’s lives, not the reality of their day to day. And don’t forget, we can all look like supermodels with enough photoshopping.
8. Be mindful of cyberbullying – no matter how mild. Disengage immediately. The government website eSafety.gov.au has some great tips for staying safe.

If you can manage the downsides of social media and use it as a tool to enhance, rather than replace, your social interactions, it can provide enriching experience, particularly when our movements are restricted. One more thing. Remember that people are also seeing your posts, so think about the affect they might have. Kept your posts realistic and kind.

If you or someone you know is being negatively affected by social media and you would like some help, please give me a call on 0490 697 289 or contact me here.