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The impact of social media use on college student mental health

April 22, 2024 - By Arly Garcia

Nine University of New Mexico students reported various effects to an anonymous survey conducted by the Daily Lobo on social media use and mental health. Whether these effects are negative or positive could depend on how people use social media, according to a UNM psychology professor.

Of nine UNM students who responded to the survey, 100% said they use some type of social media every day.

Of those students, seven believe social media has an impact on their mental health. The nature of that impact ranged from somewhat negative (with four respondents) to somewhat positive (with two respondents). Three students rated the impact as neutral.

The impact social media has may depend on how people are using it, Joshua Grubbs, an associate professor in the UNM Department of Psychology, said.

“What seems to matter most is what people do on social media and the reasons that they are using (it),” Grubbs said.

Using social media for connection and social life are indicators of a positive relationship with social media, if it supplements offline relationships and experiences, Grubbs said. 

“If someone is using social media as a part of their overall social life – using it to connect with and reach out to people in addition to meaningful relationships in-person and involvement in the offline world – then it’s probably a good thing,” Grubbs said.

Routine use of social media with no emotional connection to it may have positive effects on social well-being, mental health and self-rated health, according to a   study   published in “Health Education & Behavior.”

Social media can have a negative impact when people use it in “more toxic ways,” Grubbs said.

“Either constantly comparing themselves to others or ‘doom-scrolling’ and obsessing over negative news, it’s probably going to affect them negatively,” Grubbs said. 

About half of U.S. adults receive the news from social media “sometimes” or “often,” according to   Pew Research Center .

Negative mental health effects can also result from excessive social media use, which involves increased monitoring and frequency of checking social media sites, according to a   study   published in the “International Journal of Cyber Behavior, Psychology and Learning.”

Excessive social media use can cause individuals to decrease their physical activity and face-to-face communication – both of which are protective factors against depression, according to the study. Exposure to “overwhelming (amounts of) information” and self-other comparisons are also dangers of excessive social media use, according to the study.

“All in all, there isn’t a simple one-size-fits-all narrative for social media,” Grubbs said.

Arly Garcia is a freelance reporter with the Daily Lobo. She can be reached at [email protected] or on Twitter @DailyLobo

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Seven Insights From Teens About Social Media and Mental Health

For better or for worse, social media has become the go-to for hot takes and heated debate, whether it’s about the election, movies, or pizza. But for parents and others who care about kids, the most important discussion at the moment is about the existence of social media itself, and how it affects the mental health of children, teens, and young adults.

For many, Instagram, TikTok, X/Twitter, Snapchat, YouTube, and so on are at best a time suck, and at worst a virtual-world cesspool bubbling with bullies , braggarts, and bad ideas. It seems logical, then, to think that these platforms—which zoomed to prominence only within the last two decades—are somehow to blame for the concurrent rise in the youth mental health crisis .

And, indeed, lawmakers and public health officials are seeking measures to restrict social media’s hold on a population that still has a lot of growing up to do. Earlier this year, the U.S. surgeon general, in an opinion piece in the New York Times , even recommended warning labels on social media, alerting users to the platforms’ association with mental health problems in teens.

But other experts point out that there haven’t been enough studies to prove causation, only correlation, and they feel that efforts to limit young people’s access to these platforms are misdirected. What’s more, they say, oversimplifying the problem distracts us from finding the true culprits behind the rising anxiety, depression, self-harm, and suicidal thoughts among young people.

Now, a new survey , funded by Hopelab with support from Common Sense Media , offers a slightly different perspective. Aiming to deepen our understanding of social media among teens and young adults, the researchers reached out to young people themselves—instead of their parents, teachers, or doctors. Their results illuminate just how complex the relationship between young adults and social media actually is.

The youth POV

The survey’s title describes it best: A Double-Edged Sword: How Diverse Communities of Young People Think About the Multifaceted Relationship Between Social Media and Mental Health . Distinguishing itself from other recent surveys on teens and social media (such as those from Gallup and the Institute for Family Studies , and the ">Pew Research Center ), this one is a collaboration of sorts between the researchers and young people across the country aged 14 to 22.

Teens (age 14 to 17, in this study) and young adults (age 18 to 22) not only helped to design and survey, they also assisted in interpreting the nationally representative data once it was collected. In all, a racially diverse group of 1,274 young people participated. Some of the questions were open-ended, which allowed respondents to share their personal experiences. The outcome? Findings that feel richly nuanced and strikingly authentic. A few highlights:

Young people rely on social media for a range of needs. Almost a quarter said they are on social media almost constantly throughout the day (about the same as in 2020). More than half said social media is important for seeking support or advice, and that they use social media to feel less alone.

The vast majority said that social media is important for fun and entertainment (89%), communicating with friends (85%), and unwinding when stressed (83%). It’s also a creative outlet, as Amy Green, head of research at Hopelab, points out. For instance, some said they create mood boards on Pinterest, which they turn to when they need a mental boost.

In fact, almost 40% of teens and young adults who use social media said that it cheers them up when they’re feeling sad, stressed, or anxious—the same number as those who reported feeling neither good nor bad. Only 8% said social media makes them feel worse, and 13% said they experience both negative and positive feelings.

They are aware of social media’s downsides and try to control their use. Almost three-quarters admitted they reach for it when they’re bored; almost half said they use it more than they intend to or can’t control their use; 46% acknowledge that it has taken time away from activities they care about.

The good news, says Green, is that many young people also took action to limit and shape their social media use so that it felt healthier to them. Across all age groups, more than three-quarters had, in the previous 12 months, taken measures to control what they see—curating their feed to get rid of posts they prefer not to see (67%); or taking a temporary (63%) or permanent (41%) break from a social media account.

Older adolescents (age 18 to 22) were likelier than the younger group (14 to 17) to identify the downsides of social media and then take action. For instance, half of young adults admitted that social media gets in the way of sleep, compared to 34% of teens. And 51% of young adults believe social media has chipped away at their attention span and ability to concentrate, compared to 39% of teens. This suggests that perhaps teens can get better at navigating social media as they get older.

Negative interactions occur, but so do positive ones. More than half of young people who reported using social media said they often or sometimes encountered body shaming, sexist remarks, transphobia, homophobia, and racism, directed at themselves or others. White respondents were more likely to report coming across hurtful comments than their non-white peers, perhaps because they’re also less likely to curate their feeds to avoid potential hurtful comments (more on that below).

At the same time, young people also reported seeing positive comments—including those that celebrated a range of body shapes, sizes, and capabilities (68%); affirmed different racial and ethnic backgrounds (63%); and affirmed lesbian, gay, bisexual, transgender, and queer (LGBTQ+) identities (63%).

More on Teen Mental Health

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Find out how to help teens feel good about themselves .

LGBTQ+ youths report experiencing support and identity affirmation with social media, but also exposure to harassment and stress. Almost three-quarters of these social media users say the platforms are important in helping them feel less alone, compared to only about half of self-described cisgender, heterosexual teens and young adults. Yet almost the same number of LGBTQ+ youths say posting to public accounts would open themselves up to harassment. More of these youths, compared to their non-LGBTQ+ peers, also reported bearing the brunt of the negative aspects of social media, including sleeping less and spending less time doing other activities they care about, such as exercising and spending time with friends.

These youths were also more likely than others to proactively minimize the hurtful comments. A whopping 89% said they’ve tried to avoid content they don’t like (compared to 74% of non-LGBTQ+ peers) or tinkered with their feed to tailor it to their needs. Still, a little over half said they prefer connecting over social media than in-person—that’s significantly more than the non-LGBTQ+ respondents who said they felt the same way (38%). When asked why, many LGBTQ+ users explained that they actually felt safer online.

More Black teens and young adults than non-Black youths cite social media as an important tool for specific tasks. For instance: keeping up with the news (80% of Blacks vs. 65% of whites); learning about professional or academic opportunities (80% of Blacks vs. 63% of Latinos vs. 53% of whites); and keeping up with influencers or creators (63% of Blacks vs. 52% for both whites and Latinos). (The sample sizes for Asian and Asian Pacific Islander young people were too small to be able to conduct significant testing, even though those individuals are included in the overall sample.)

Green says that, like other marginalized groups, Black youths saw social media as a way to connect with people who look like them or share their culture. It’s also a way to access resources they don’t necessarily have in their own community, such as information on universities, scholarships, and applications.

“We think of social media as being social,” says Green. “But it’s also a resource, and that’s something that often gets left out of the conversation.”

Black and Latino young people are more likely to quit a social media platform. Black (42%) and Latino (40%) teens and young adults are about twice as likely as white (21%) youth to report taking a permanent break from a social media account because of harassment or other negative experiences online. Black and Latino young people are also about one-and-a-half times more likely to take a temporary break.

In interviews, the youths explained that the racism they’ve had to deal with offline lowers tolerance for online harassment and discrimination. “The online world is sometimes safer and easier than day-to-day for them,” says Green, “because they can just block the negative comments or take a break from the platform.”

More teens and young adults with depressive symptoms experience negative feelings from social media—but they’re also more likely to use it as a source for support. Almost two-thirds of those with moderate to severe depressive symptoms and more than half of those with milder symptoms said that when they use social media, they felt that other people’s lives were better than theirs. Only 38% of non-depressed users said the same. In this report, we see similar discrepancies when it comes to feeling stressed about the bad news seen on social media, as well as feeling bad about their body or appearance.

Nevertheless, those who reported elevated depressive symptoms were also more likely to say that “social media is important for cheering them up” (78%) than those reporting no symptoms of depression at all. Those with elevated depressive symptoms were also more likely to find social media to be a good creative outlet and helpful for feeling less alone.

How adults can think about teens and social media

As Hopelab’s survey makes clear, the effects of social media on young people can’t be described with a blanket statement, and there probably isn’t a one-size-fits-all solution to the problems it has created.

“Social media can be harmful when used in some ways for some people,” says Green. “But used in a different way, it can also be a helpful resource.”

Most experts would agree with her—the impact of social media on an individual level depends on the person and the circumstances. What they don’t agree on is how, exactly, social media affects mental health on a population level and how to address that.

Candice Odgers , associate dean and professor of psychology and informatics at University of California, Irvine, points out that the science to date “does not support the widespread panic around social media and mental health.” She notes that, in addition to findings from multiple large-scale meta-analyses and reviews, an expert committee , convened by the National Academies of Sciences, reported in 2023 that the available research on social media and kids’ health and well-being shows only “small effects and weak associations.”

Efforts to limit social media use, then, seem hasty and, for some kids, even harmful. She fears that calling normal behavior shameful or dangerous can have bad consequences, leading to “conflict within families and may result in young people being shut out of spaces where they find community, support, and often help that they cannot otherwise access in their lives,” she explains in a written statement. Blaming social media also distracts from other possible reasons behind the adolescent mental health crisis, such as family- or school-related stressors.

Zach Rausch—the lead researcher on Jonathan Haidt’s recent bestselling book The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness —has a different perspective. He points out that some of social media’s benefits can simply be found online; for instance, mental health information can already be searched for and discovered on, say, a mental health website. As he puts it: “How much did hyper-viral social media platforms add to those benefits?”

He also adds there is more harm than good when it comes to social media. “You have hundreds (if not thousands) of kids who are harmed by TikTok challenges, pervasive and anonymous cyberbullying, sextortion, online predation, widespread sexual harassment—with all of these things, there is causality of harm there,” says Rausch, who is also an associate research scientist at New York University Stern School of Business.

“It’s happening on these platforms, through these platforms, and would not have happened without them. With any other consumer product designed for kids that is doing this on this scale, we would immediately take it off the shelves and fix it.”

Until that happens, most experts believe that parents should take a balanced approach when helping kids navigate social media. “Social media is more complicated than things like nicotine, which you should abstain from,” says Amy Green. “It’s about helping you recognize and work to minimize some of the more negative and challenging parts that might not be good for you—but still allow you to develop deeper connections with friends and find resources.”

About the Author

Joanne Chen

Joanne Chen is a writer and editor in New York City. Her articles on children and parenting have appeared in The Bump , Parents Magazine , and the New York Times .

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Surgeon General Issues New Advisory About Effects Social Media Use Has on Youth Mental Health

Surgeon General Dr. Vivek Murthy Urges Action to Ensure Social Media Environments are Healthy and Safe, as Previously-Advised National Youth Mental Health Crisis Continues

Today, United States Surgeon General Dr. Vivek Murthy released a new Surgeon General’s Advisory on Social Media and Youth Mental Health . While social media may offer some benefits, there are ample indicators that social media can also pose a risk of harm to the mental health and well-being of children and adolescents. Social media use by young people is nearly universal, with up to 95% of young people ages 13-17 reporting using a social media platform and more than a third saying they use social media “almost constantly.”

With adolescence and childhood representing a critical stage in brain development that can make young people more vulnerable to harms from social media, the Surgeon General is issuing a call for urgent action by policymakers, technology companies, researchers, families, and young people alike to gain a better understanding of the full impact of social media use, maximize the benefits and minimize the harms of social media platforms, and create safer, healthier online environments to protect children. The Surgeon General’s Advisory is a part of the Department of Health and Human Services’ (HHS) ongoing efforts to support President Joe Biden’s whole-of-government strategy to transform mental health care for all Americans.

“The most common question parents ask me is, ‘is social media safe for my kids’. The answer is that we don't have enough evidence to say it's safe, and in fact, there is growing evidence that social media use is associated with harm to young people’s mental health,” said U.S. Surgeon General Dr. Vivek Murthy . “Children are exposed to harmful content on social media, ranging from violent and sexual content, to bullying and harassment. And for too many children, social media use is compromising their sleep and valuable in-person time with family and friends. We are in the middle of a national youth mental health crisis, and I am concerned that social media is an important driver of that crisis – one that we must urgently address.”

Usage of social media can become harmful depending on the amount of time children spend on the platforms, the type of content they consume or are otherwise exposed to, and the degree to which it disrupts activities that are essential for health like sleep and physical activity. Importantly, different children are affected by social media in different ways, including based on cultural, historical, and socio-economic factors. Among the benefits, adolescents report that social media helps them feel more accepted (58%), like they have people who can support them through tough times (67%), like they have a place to show their creative side (71%), and more connected to what’s going on in their friends’ lives (80%).

However, social media use can be excessive and problematic for some children. Recent research shows that adolescents who spend more than three hours per day on social media face double the risk of experiencing poor mental health outcomes, such as symptoms of depression and anxiety; yet one 2021 survey of teenagers found that, on average, they spend 3.5 hours a day on social media. Social media may also perpetuate body dissatisfaction, disordered eating behaviors, social comparison, and low self-esteem, especially among adolescent girls. One-third or more of girls aged 11-15 say they feel “addicted” to certain social media platforms and over half of teenagers report that it would be hard to give up social media. When asked about the impact of social media on their body image, 46% of adolescents aged 13-17 said social media makes them feel worse, 40% said it makes them feel neither better nor worse, and only 14% said it makes them feel better. Additionally, 64% of adolescents are “often” or “sometimes” exposed to hate-based content through social media. Studies have also shown a relationship between social media use and poor sleep quality, reduced sleep duration, sleep difficulties, and depression among youth. 

While more research is needed to determine the full impact social media use has on nearly every teenager across the country, children and adolescents don’t have the luxury of waiting years until we know the full extent of social media’s effects. The Surgeon General’s Advisory offers recommendations stakeholders can take to help ensure children and their families have the information and tools necessary to make social media safer for children:

• Policymakers can take steps to strengthen safety standards and limit access in ways that make social media safer for children of all ages, better protect children’s privacy, support digital and media literacy, and fund additional research.
• Technology companies can better and more transparently assess the impact of their products on children, share data with independent researchers to increase our collective understanding of the impacts, make design and development decisions that prioritize safety and health – including protecting children’s privacy and better adhering to age minimums – and improve systems to provide effective and timely responses to complaints.
• Parents and caregivers can make plans in their households such as establishing tech-free zones that better foster in-person relationships, teach kids about responsible online behavior and model that behavior, and report problematic content and activity.
• Children and adolescents can adopt healthy practices like limiting time on platforms, blocking unwanted content, being careful about sharing personal information, and reaching out if they or a friend need help or see harassment or abuse on the platforms.
• Researchers can further prioritize social media and youth mental health research that can support the establishment of standards and evaluation of best practices to support children’s health.

In concert with the Surgeon General’s Advisory, leaders at six of the nation’s medical organizations have expressed their concern on social media’s effects on youth mental health:

“Social media can be a powerful tool for connection, but it can also lead to increased feelings of depression and anxiety – particularly among adolescents. Family physicians are often the first stop for parents and families concerned about the physical and emotional health of young people in their lives, and we confront the mental health crisis among youth every day. The American Academy of Family Physicians commends the Surgeon General for identifying this risk for America's youth and joins our colleagues across the health care community in equipping young people and their families with the resources necessary to live healthy, balanced lives.” – Tochi Iroku-Malize, M.D., MPH, MBA, FAAFP, President, American Academy of Family Physicians

“Today’s children and teens do not know a world without digital technology, but the digital world wasn’t built with children’s healthy mental development in mind. We need an approach to help children both on and offline that meets each child where they are while also working to make the digital spaces they inhabit safer and healthier. The Surgeon General’s Advisory calls for just that approach. The American Academy of Pediatrics looks forward to working with the Surgeon General and other federal leaders on Youth Mental Health and Social Media on this important work.” – Sandy Chung, M.D., FAAP, President, American Academy of Pediatrics

“With near universal social media use by America’s young people, these apps and sites introduce profound risk and mental health harms in ways we are only now beginning to fully understand. As physicians, we see firsthand the impact of social media, particularly during adolescence – a critical period of brain development. As we grapple with the growing, but still insufficient, research and evidence in this area, we applaud the Surgeon General for issuing this important Advisory to highlight this issue and enumerate concrete steps stakeholders can take to address concerns and protect the mental health and wellbeing of children and adolescents.We continue to believe in the positive benefits of social media, but we also urge safeguards and additional study of the positive and negative biological, psychological, and social effects of social media.”— Jack Resneck Jr., M.D., President, American Medical Association

“The first principle of health care is to do no harm – that’s the same standard we need to start holding social media platforms to. As the Surgeon General has pointed out throughout his tenure, we all have a role to play in addressing the youth mental health crisis that we now face as a nation. We have the responsibility to ensure social media keeps young people safe. And as this Surgeon General’s Advisory makes clear, we as physicians and healers have a responsibility to be part of the effort to do so.” – Saul Levin, M.D., M.P.A., CEO and Medical Director, American Psychiatric Association

“The American Psychological Association applauds the Surgeon General's Advisory on Social Media and Youth Mental Health, affirming the use of psychological science to reach clear-eyed recommendations that will help keep our youth safe online. Psychological research shows that young people mature at different rates, with some more vulnerable than others to the content and features on many social media platforms. We support the advisory's recommendations and pledge to work with the Surgeon General's Office to help build the healthy digital environment that our kids need and deserve.” – Arthur Evans, Jr., Ph.D., Chief Executive Officer and Executive Vice President, American Psychological Association.

“Social media use by young people is pervasive. It can help them, and all of us, live more connected lives – if, and only if, the appropriate oversight, regulation and guardrails are applied. Now is the moment for policymakers, companies and experts to come together and ensure social media is set up safety-first, to help young users grow and thrive. The Surgeon General’s Advisory about the effects of social media on youth mental health issued today lays out a roadmap for us to do so, and it’s critical that we undertake this collective effort with care and urgency to help today’s youth.” – Susan L. Polan, Ph.D., Associate Executive Director, Public Affairs and Advocacy, American Public Health Association

The National Parent Teacher Association shared the following:

“Every parent’s top priority for their child is for them to be happy, healthy and safe. We have heard from families who say they need and want information about using social media and devices. This Advisory from the Surgeon General confirms that family engagement on this topic is vital and continues to be one of the core solutions to keeping children safe online and supporting their mental health and well-being.” – Anna King, President of the National Parent Teacher Association .

In December 2021, Dr. Murthy issued a Surgeon General’s Advisory on Protecting Youth Mental Health calling attention to our national crisis of youth mental health and well-being. Earlier this month, he released a Surgeon General’s Advisory on Our Epidemic of Loneliness and Isolation , where he outlined the profound health consequences of social disconnection and laid out six pillars to increase connection across the country, one of which being the need to reform our digital environments. The new Surgeon General’s Advisory on Social Media and Youth Mental Health is a continuation of his work to enhance the mental health and well-being of young people across the country.

The full Surgeon General’s Advisory can be read here . For more information about the Office of the Surgeon General, visit www.surgeongeneral.gov/priorities .

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Prevalence of Health Misinformation on Social Media-Challenges and Mitigation Before, During, and Beyond the COVID-19 Pandemic: Scoping Literature Review

Affiliations.

• 1 School of Computing and Communications, The Open University, Milton Keynes, United Kingdom.
• 2 Faculty of Arts and Social Sciences, The Open University, Milton Keynes, United Kingdom.
• 3 School of Physical Sciences, The Open University, Milton Keynes, United Kingdom.
• PMID: 39159456
• DOI: 10.2196/38786

Background: This scoping review accompanies our research study "The Experience of Health Professionals With Misinformation and Its Impact on Their Job Practice: Qualitative Interview Study." It surveys online health misinformation and is intended to provide an understanding of the communication context in which health professionals must operate.

Objective: Our objective was to illustrate the impact of social media in introducing additional sources of misinformation that impact health practitioners' ability to communicate effectively with their patients. In addition, we considered how the level of knowledge of practitioners mitigated the effect of misinformation and additional stress factors associated with dealing with outbreaks, such as the COVID-19 pandemic, that affect communication with patients.

Methods: This study used a 5-step scoping review methodology following Arksey and O'Malley's methodology to map relevant literature published in English between January 2012 and March 2024, focusing on health misinformation on social media platforms. We defined health misinformation as a false or misleading health-related claim that is not based on valid evidence or scientific knowledge. Electronic searches were performed on PubMed, Scopus, Web of Science, and Google Scholar. We included studies on the extent and impact of health misinformation in social media, mitigation strategies, and health practitioners' experiences of confronting health misinformation. Our independent reviewers identified relevant articles for data extraction.

Results: Our review synthesized findings from 70 sources on online health misinformation. It revealed a consensus regarding the significant problem of health misinformation disseminated on social network platforms. While users seek trustworthy sources of health information, they often lack adequate health and digital literacies, which is exacerbated by social and economic inequalities. Cultural contexts influence the reception of such misinformation, and health practitioners may be vulnerable, too. The effectiveness of online mitigation strategies like user correction and automatic detection are complicated by malicious actors and politicization. The role of health practitioners in this context is a challenging one. Although they are still best placed to combat health misinformation, this review identified stressors that create barriers to their abilities to do this well. Investment in health information management at local and global levels could enhance their capacity for effective communication with patients.

Conclusions: This scoping review underscores the significance of addressing online health misinformation, particularly in the postpandemic era. It highlights the necessity for a collaborative global interdisciplinary effort to ensure equitable access to accurate health information, thereby empowering health practitioners to effectively combat the impact of online health misinformation. Academic research will need to be disseminated into the public domain in a way that is accessible to the public. Without equipping populations with health and digital literacies, the prevalence of online health misinformation will continue to pose a threat to global public health efforts.

Keywords: COVID-19; antivaxxers; health misinformation; health professionals; intervention; online health communities; public health; social media; vaccine hesitancy.

©Dhouha Kbaier, Annemarie Kane, Mark McJury, Ian Kenny. Originally published in the Journal of Medical Internet Research (https://www.jmir.org), 19.08.2024.

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• v.9(11); 2020 Nov

The effect of social media usage on the mental well-being of medical college students in Bangalore, Karnataka

Nagavaishnavi v. bhaskara.

1 4 th Year MBBS, VIMS and RC, Bengaluru, Karnataka, India

Bhavana S Nandanur

Ananya chakraborty.

2 Professor and HoD of Pharmacology, VIMS and RC, Bengaluru, Karnataka, India

Suchandra Ghosh

3 Consultant Psychologist, VIMS and RC, Bengaluru, Karnataka, India

Background and Objectives:

Social media offers a platform for its users to share information and spread awareness regarding various issues including mental health problems. In some previous studies it was found that people suffering from mental health issues benefited from social media. However, the use of social media is also significantly associated with increased depression, mood and anxiety disorders in adolescents. Furthermore, it was found that the prevalence of poor mental health was high in medical students. With this background, this study was taken up to contribute to the scarce literature about the impact social media has on the mental well-being of medical students.

The setting was a medical college and research centre, situated in the metropolitan city of Bengaluru in Karnataka. A pretested and predesigned questionnaire was self-administered anonymously by 318 students. The data was analyzed using appropriate statistics.

A statistically significant relationship was found between the amount of time spent on social media and the mental well-being score, according to the Sell and Nagpal scale, of students. In participants with scores of < 90.8, (30.2%) of them used social media for 4 hrs or more, as opposed to those with scores ≥ to 90.8, (35.6%) of them spent between 1 and 2 hrs a day on social media, 90.8 being the mean well-being score in India.

Conclusions:

Students need to monitor their screen time. There is a need to go back to old times of establishing human connections and, families and friendships should be nurtured.

Introduction

There is no universally accepted definition of mental well-being, as it is a subjective term. Multiple factors play a role in maintaining an optimal well-being status in an individual. The WHO's regional office for South East Asia has given a few concepts of mental well-being around which a definition can be loosely woven. These concepts include, resilience, positive psychology, salutogenic perspective of mental health, social capital and quality of life.[ 1 ]

The initial study period in a medical career often tends to be very stressful and affects the mental health of students negatively. In a study conducted on a class of medical students, it was found that the Beck's Depression Inventory (BDI)[ 2 ] scores of the students increased over time, multiplying nearly by three folds during the first two years.[ 3 ] In a previously conducted cross sectional study it was found that the prevalence of poor mental health was high in medical students.[ 4 ] These grim results could be attributed to the fact that medical students are subjected to high levels of academic pressure and stress. Balancing their personal, social and academic lives further puts a strain on their mental health. It has also been suggested that the factors responsible for the high BDI scores during the medical training period are anxiety traits, medicine choice factors, relationship patterns and academic burnout.[ 5 ]

In this age of changing technology, social media has taken up one of the most influential positions in a person's life. This has scaled extents where even a day spent without one's smartphone has become imperceptible. The term “social media” generally refers to Internet-based tools that allow individuals and communities to gather and communicate; to share information, ideas, personal messages, images, and other content; and, in some cases, to collaborate with other users in real time.[ 6 ] Social media is said to have both negative and positive impacts on humanity. In a study conducted on young adults in the US, it was found that use of social media was significantly associated with increased depression.[ 7 ] According to another study conducted in schools in Leicester and London (UK), social media use was believed to cause mood and anxiety disorders in adolescents.[ 8 ] Despite these challenges and risks posed by social media, it does have an upside. It offers a platform for its users to share information and spread awareness regarding various issues including mental health problems. In a previous study it was found that people suffering from mental health issues benefited from social media as it increased interaction with peers online and helped form a feeling of social connectedness as they shared personal stories which helped them to cope with their issues.[ 9 ]

With this background, this study was taken up to contribute to the scarce literature about the impact social media has on the mental well-being of medical students, since they are the future workforce of the healthcare sector. Their manner of practice of medicine will largely be determined by their sense of well-being in their formative years. Eventually, such data could be used to devise methods for the optimal usage of social media and derive maximum benefits from the same with minimal negative impact on health, so that they become responsible clinicians and content individuals. For instance, adding a question about patient's screen time in the history taking process would be significant. As per numerous studies conducted,[ 10 , 11 , 12 , 13 , 14 ] increased screen time seems to have a negative association with not just mental health but also general health. Thus educating the general population about the harms of increased use of social media and prolonged screen time is an important step in the primary prevention against many health issues such as depression, anxiety, insulin resistance, obesity, dry eyes, etc., Thus, this knowledge of the use of well-being scales could be incorporated into the practice of primary care.

Materials and Methods

This cross-sectional study was conducted at Vydehi Institute of Medical Sciences and Research Centre, Whitefield, Banglore. It was done among medical students studying in years one to four. The study was conducted between March, 2019 to December 2019, with an objective to assess the duration and quality of content accessed on social media and their subsequent effect on the mental well-being of medical students. After consulting a clinical psychologist in the college, a study proposal was drawn up. Ethical clearance was sought from the ethics committee at Date of approval: 30/07/2019 VIMS and RC after submitting the study proposal.

A pilot study with 15 participants was first conducted to estimate the sample size. After results were obtained, a sample size of 350 was decided upon. The inclusion criteria as per our proposal, included undergraduate medical students with access to social networking sites and participants willing to provide consent to partake in the study. Exclusion criteria specified that students suffering from mental illnesses and those on medication for the same will not be considered.

The Sell and Nagpal subjective well-being scale [ 15 ] was used to collect data. This scale is standardized and grades each of the options with scores of 0, 1, 2, 3. There are a set of negative and positive questions. The final score is calculated by tallying the score for each of the questions. In India, 90.8 is found to be the mean score based on previous literature.[ 15 ] The data collection form was made, after reviewing and resorting to various literature relevant to the topic studied, to collect both quantitative and qualitative data regarding the use of social media and its subsequent effect on the mental well-being of medical college students. The data collection forms were distributed to students of years one to four, gender no bar. Around 320 forms were received. The study subjects were all aged between 18 and 26 years.

Next, all the collected data was entered onto a spreadsheet. The questions were tabulated as columns and each of the responses were recorded in the rows below. Our responses were graded as per the instructions of the Sell and Nagpal scale and tabulated in the same spreadsheet. The statistician's help was sought in analyzing the data. The qualitative data was analyzed after dividing the study group into three categories. Category one included the use of messaging and feed apps such as WhatsApp, Instagram, Snapchat, Facebook, Twitter, Pinterest, etc., Category two included the use of search engines and video streaming apps such as Google, Safari, YouTube, Netflix, Hotstar, Prime video, etc., Category three consisted of use of all music, gaming and miscellaneous apps such as Spotify, Saavn, PUBG, etc., The data en masse was then analyzed using the Chi square test.

The results obtained as part of the statistical analysis of the data findings have been organized in correspondence to each of the study objectives. The results have been categorized into tables after performing appropriate statistical studies using Pearson Chi square test, through the SPSS software version 19, as deemed necessary and they represent the responses of the participants to the questions provided in the data collection form. Further, graphs of the responses to a few questions from the Sell and Nagpal questionnaire have been furnished.

A total of 320 students participated in this study but close to ten forms were excluded from the study since the participants claimed to have been suffering from mental conditions warranting the use of medication for the same. Hence, data from 311 study subjects was finally analyzed. The age of participants ranged from 18 to 26 years, with a mean age of 22 years, gender no bar.

The effect of duration spent on time spent on social media, on the mental well-being of medical students

Based on the time that students spend on social networking sites and their mental well-being scores it was found that, of 311 students, 57 (18.3%) spent one hour or less per day browsing through SNSs, and an almost equal 58 (18.6%) participants spent four hours or more each day. A majority of the students, however, i.e., 100 (32.2%) of them spent between two to four hours each day on social media. The participants were divided into two groups, those with mental well-being scores of ≥90.8 and those with scores <90.8, since 90.8 is found to be the mean score in India, based on previous literature.[ 15 ] 162 (52.5%) of the 311 participants had mental well-being scores of ≥90.8 and around 149 (47.9%) of the participants had scores of <90.8. Of those with scores of ≥90.8, only 19 (12.8%) participants spent four hours or more browsing through social media. However, of those with a score of <90.8, 39 (24.1%) of them spent four hours or more on social media. Further, a majority of the participants with scores of ≥ 90.8, i.e., 53 (35.6%) of them, spent only between 1-2 hours a day on social media, but a majority of those with scores of < 90.8, i.e., 49 (30.2%) of the participants, spent between two to four hours a day on social media. [ Table 1 ]

Distribution of study subjects based on the time spent on social media for mental well-being scores of <90.8 and ≥90.8

n =311, P (as determined from Pearson Chi-Square) = 0.048. Here, P <0.05

Effect of the quality of content browsed on social media on the mental well-being of medical students

When the quality of content browsed was assessed and the responses recorded, it was inferred that participants had access to a varied number of these social networking sites. After tabulating all the 311 responses, these sites were categorized into 3 groups, namely, category 1, 2 and 3. The participants were once again divided into groups of those with mental well-being scores of ≥ 90.8 and < 90.8. The responses as tabulated in Table 2 , indicated the following. Of the 311 participants, 156 (96.3%) of the participants with mental well-being scores of < 90.8, belonged to category 1, which means that they mostly used messaging and feed apps. But an almost equal number of participants with scores of ≥ 90.8, i.e., 140 (94%) of them, also belonged to category 1, using messaging and feed apps most commonly. It was found that 108 (66.7%) of the participants with scores < 90.8, and 93 (62.4%) of participants with scores of ≥ 90.8, belonged to category 2. This indicates the use of search engines and video streaming apps. Further, 100 (61.7%) of the participants with scores of < 90.8 and 83 (55.7%) of the participants with scores of ≥ 90.8, belong to category 3, accessing various music, gaming and miscellaneous apps. [ Table 2 ]

Distribution of study subjects based on the quality of content browsed on social media, i.e., category 1, 2 and 3, for mental well-being scores of <90.8 and ≥90.8

Other findings

Question number 8 of the Sell and Nagpal scale, assessed the self-confidence of the participants. Of the 311 participants, 170 (54.7%) of them opted for the second option, i.e., self-confident to some extent. Only 31 (9.9%) participants were found to be not very confident in themselves. Question number 22 assessed the attachment to family members. It was positively found that 193 (62.1%) participants were very much attached to their family members. However, about 32 (10.3%) participants were not so attached to their family members. Question number 33 assessed the close friendships that the participants shared. Of the 311 participants, 175 (56.3%) participants mentioned that they did share very close friendships. The other 136 (43.7%) of the participants however, either didn't have very close friends or shared close friendship only to a certain extent. [ Figure 1 ]

Students experiencing feelings of self confidence, attachment to family and friendship

Question number 19 was based on the anxiety levels of the participants, it was found that a majority of them, i.e., 180 (57.8%) participants had anxiety sometimes. Only 42 (13.6%) of them hardly ever had anxiety. Question number 39 from the Sell and Nagpal questionnaire assessed the sleep pattern of the participants. It was found that 40 (12.9%) of them had disturbed sleep most of the time, and 162 (52.1%) of them hardly ever experienced disturbed sleep. [ Figure 2 ]

Students experiencing anxiety and disturbed sleep

The purpose of this study was to assess the effect of the duration spent on, and the quality of social networking sites on the mental well-being of medical students. Data for this study was collected from students attending Vydehi institute of medical sciences and research centre.

In our study it was found that a majority of the students i.e., 196 (63.1%) of them used social networking sites moderately, between one to four hours. However, in a study conducted in Siliguri, West Bengal, India, it was found that 338 (87.1%) students, out of 388 participants used social networking sites and spent an increased amount of time on these networks, and addiction was seen in 70.7%.[ 16 ] In another scoping review, on social media use, and mental health and well-being, it was found that the focus on the potential association between social media use and positive well-being outcomes seem to be rare in the 79 articles that were reviewed.[ 17 ] Similarly, in our study we found that students with better mental well-being scores, i.e.,≥ 90.8, used messaging and feed apps, search engines and video streaming apps, and music, gaming and miscellaneous apps, less frequently compared to those with mental well-being scores of <90.8, which is the mean Indian score. Another study on the influence of mass and social media on psychobehavioral responses among medical students in China concluded that, out of 2086 completed responses received, findings on anxiety levels revealed that 795, (38.1%) of respondents reported moderate-to-severe anxiety.[ 18 ] Similarly, in our study, 180 (57.8%) of the 311 students who had access to social media at all times, experienced anxiety sometimes. In a study conducted on determinants of subjective poor sleep quality in social media users among freshman college students, it was found that out of the 842 participants, 75.4% experienced poor sleep quality.[ 19 ] However, in our study, it was found that 162 (52.1%) of the 311 students who had access to social media at all times, hardly ever experienced disturbed sleep.

Conclusion and Recommendations

It is concluded that there exists a statistically significant association between the number of hours spent on social media with the mental well-being scores of the participants. Those with lower scores spent a significantly greater number of hours on social media, while those with high scores spent a considerably lesser number of hours on these social media. There was no statistically significant relationship that was established between the quality of content browsed on social media and the mental well-being scores of participants. But, participants with lower scores did show a higher consumption of content on social media as opposed to those with higher scores. A statistically significant relationship was failed to be established probably due to the limitation of the sample size. Furthermore, when the mental well-being of participants was analyzed in isolation, it was found that a greater number of participants, 162 of them ( n = 311) had a total score of < 90.8. A majority of the participants, thus seem to fall short of being adequately well, mentally.

It has thus been established that while the growth of technology has benefited the human race by keeping people connected with each other, and keeping them informed about the world that they live in, it has also resulted in a greater number of people seeking happiness from these digital platforms. These social networking sites have resulted in people having erratic sleep patterns and therefore, negative mental states. The emphasis on maintaining human connections has shifted from effectively communicating with each other in physical presence, to maintaining these connections with an online presence. This is not a very promising trend since it can lead to feelings of isolation and loneliness, especially among students who are already burdened with the stress of academics and societal expectations. As a solution to this shifting pattern, the need to go back to old times of establishing human connections should be understood. Families and friendships should be nurtured.

From the current study we see that there seems to be a relation between the mental well-being of a person and their screen time. During consultation with a patient, history taking is an important aspect that helps the physician come up with relevant differential diagnosis. Hence, adding a question about their screen time in the history taking process would be of significance as it would help the physician steer the diagnosis and treatment process in the right direction.

The focus on the mental well-being of medical college students is of specific importance since the future of the healthcare sector lies in their hands. Their practice of medicine will be a direct reflection of their well-being in the prime years of medical training. Hence, concerted efforts need to be made towards making progress to a happier and mentally healthier society, with content individuals.

• Statistically significant association has been established between the number of hours spent on social media and mental well-being scores of the participants, where students who spent more time on social media showed lower mental well-being scores.
• Knowledge regarding the role of social media on the mental well-being of people can play a significant role in the primary prevention of many mental health issues prevalent among them.
• Further studies are required to establish a conclusive relationship between usage of social media and the mental well-being status.

Financial support and sponsorship

Conflicts of interest.

There are no conflicts of interest.

Acknowledgements

We wish to thank Ms. Supriya Acharya, tutor (biostatistics), Dept of community medicine, VIMS and RC for her guidance with regard to the statistical analysis, and also the participants of this study.

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How does social media affect mental health?

The pros of social media, the cons of social media, what’s driving your social media use, signs that social media is impacting your mental health, how to change your social media use, step 1: reduce time online, step 2: change your focus, step 3: spend more time with offline friends, step 4: express gratitude, helping a child or teen with unhealthy social media use, social media and mental health are you addicted to social media.

While many of us enjoy staying connected on social media, excessive use can fuel feelings of addiction, anxiety, depression, isolation, and FOMO. Here’s how to modify your habits and improve your mood.

Human beings are social creatures. We need the companionship of others to thrive in life, and the strength of our connections has a huge impact on our mental health and happiness. Being socially connected to others can ease stress, anxiety, and depression, boost self-worth, provide comfort and joy, prevent loneliness, and even add years to your life. On the flip side, lacking strong social connections can pose a serious risk to your mental and emotional health.

In today’s world, many of us rely on social media platforms such as Facebook, X (formerly Twitter), Snapchat, YouTube, TikTok, and Instagram to find and connect with each other. While each has its benefits, it’s important to remember that social media can never be a replacement for real-world human connection. It requires in-person contact with others to trigger the hormones that alleviate stress and make you feel happier, healthier, and more positive. Ironically for a technology that’s designed to bring people closer together, spending too much time engaging with social media can actually make you feel more lonely and isolated—and exacerbate mental health problems such as anxiety and depression.

If you’re spending an excessive amount of time on social media and feelings of sadness, dissatisfaction, frustration, or loneliness are impacting your life, it may be time to re-examine your online habits and find a healthier balance.  

Speak to a Licensed Therapist

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While virtual interaction on social media doesn’t have the same psychological benefits as face-to-face contact, there are still many positive ways in which it can help you stay connected and support your wellbeing.

Social media enables you to:

• Communicate and stay up to date with family and friends around the world.
• Find new friends and communities; network with other people who share similar interests or ambitions.
• Join or promote worthwhile causes; raise awareness on important issues.
• Seek or offer emotional support during tough times.
• Find vital social and professional connections (such as online therapy ) if you live in a remote area, for example, or have limited independence, social anxiety, or are part of a marginalized group.
• Find an outlet for your creativity and self-expression.
• Discover (with care) sources of valuable information and learning.

Since it’s a relatively new technology, there’s little research to establish the long-term consequences, good or bad, of social media use. However, multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm , and even suicidal thoughts .

Social media may promote negative experiences such as:

Inadequacy about your life or appearance . Even if you know that images you’re viewing on social media are manipulated, they can still make you feel insecure about how you look or what’s going on in your own life. Similarly, we’re all aware that other people tend to share just the highlights of their lives, rarely the low points that everyone experiences. But that doesn’t lessen those feelings of envy and dissatisfaction when you’re scrolling through a friend’s airbrushed photos of their tropical beach holiday or reading about their exciting new promotion at work.

Fear of missing out (FOMO) and social media addiction . While FOMO has been around far longer than social media, sites such as Facebook and Instagram seem to exacerbate feelings that others are having more fun or living better lives than you are. The idea that you’re missing out on certain things can impact your self-esteem, trigger anxiety, and fuel even greater social media use, much like an addiction. FOMO can compel you to pick up your phone every few minutes to check for updates, or compulsively respond to each and every alert—even if that means taking risks while you’re driving, missing out on sleep at night, or prioritizing social media interaction over real world relationships. 

Isolation . A study at the University of Pennsylvania found that high usage of Facebook, Snapchat, and Instagram increases rather decreases feelings of loneliness . Conversely, the study found that reducing social media usage can actually make you feel less lonely and isolated and improve your overall wellbeing.

Depression and anxiety . Human beings need face-to-face contact to be mentally healthy. Nothing reduces stress and boosts your mood faster or more effectively than eye-to-eye contact with someone who cares about you. The more you prioritize social media interaction over in-person relationships, the more you’re at risk for developing or exacerbating mood disorders such as anxiety and depression .

Cyberbullying. About 10 percent of teens report being bullied on social media and many other users are subjected to offensive comments. Social media platforms such as Twitter can be hotspots for spreading hurtful rumors, lies, and abuse that can leave lasting emotional scars.

Self-absorption.  Sharing endless selfies and all your innermost thoughts on social media can create an unhealthy self-centeredness and distance you from real-life connections.

These days, most of us access social media via our smartphones or tablets. While this makes it very convenient to keep in touch, it also means that social media is always accessible. This round-the-clock, hyper connectivity can trigger impulse control problems, the constant alerts and notifications affecting your concentration and focus, disturbing your sleep, and making you a slave to your phone .

Social media platforms are designed to snare your attention, keep you online, and have you repeatedly checking your screen for updates. It’s how the companies make money. But, much like a gambling compulsion or an addiction to nicotine, alcohol, or drugs, social media use can create psychological cravings. When you receive a like, a share, or a favorable reaction to a post, it can trigger the release of dopamine in the brain, the same “reward” chemical that follows winning on a slot machine, taking a bite of chocolate, or lighting up a cigarette, for example. The more you’re rewarded, the more time you want to spend on social media, even if it becomes detrimental to other aspects of your life.

Other causes of unhealthy social media use

A fear of missing out (FOMO) can keep you returning to social media over and over again. Even though there are very few things that can’t wait or need an immediate response, FOMO will have you believing otherwise. Perhaps you’re worried that you’ll be left out of the conversation at school or work if you miss the latest news or gossip on social media? Or maybe you feel that your relationships will suffer if you don’t immediately like, share, or respond to other people’s posts? Or you could be worried you’ll miss out on an invitation or that other people are having a better time than you.

Many of us use social media as a “security blanket”. Whenever we’re in a social situation and feel anxious, awkward, or lonely, we turn to our phones and log on to social media. Of course, interacting with social media only denies you the face-to-face interaction that can help to ease anxiety .

Your heavy social media use could be masking other underlying problems , such as stress, depression, or boredom. If you spend more time on social media when you’re feeling down, lonely, or bored, you may be using it as a way to distract yourself from unpleasant feelings or self-soothe your moods. While it can be difficult at first, allowing yourself to feel can open you up to finding healthier ways to manage your moods .

The vicious cycle of unhealthy social media use

Excessive social media use can create a negative, self-perpetuating cycle:

• When you feel lonely, depressed, anxious, or stressed, you use social media more often—as a way to relieve boredom or feel connected to others.
• Using social media more often, though, increases FOMO and feelings of inadequacy, dissatisfaction, and isolation.
• In turn, these feelings negatively affect your mood and worsen symptoms of depression, anxiety, and stress.
• These worsening symptoms cause you to use social media even more, and so the downward spiral continues.

Everyone is different and there is no specific amount of time spent on social media, or the frequency you check for updates, or the number of posts you make that indicates your use is becoming unhealthy. Rather, it has to do with the impact time spent on social media has on your mood and other aspects of your life, along with your motivations for using it.

For example, your social media use may be problematic if it causes you to neglect face-to-face relationships, distracts you from work or school, or leaves you feeling envious, angry, or depressed. Similarly, if you’re motivated to use social media just because you’re bored or lonely, or want to post something to make others jealous or upset, it may be time to reassess your social media habits.

Indicators that social media may be adversely affecting your mental health include:

Spending more time on social media than with real world friends . Using social media has become a substitute for a lot of your offline social interaction. Even if you’re out with friends, you still feel the need to constantly check social media, often driven by feelings that others may be having more fun than you.

Comparing yourself unfavorably with others on social media . You have low self-esteem or negative body image. You may even have patterns of disordered eating.

Experiencing cyberbullying . Or you worry that you have no control over the things people post about you.

Being distracted at school or work . You feel pressure to post regular content about yourself, get comments or likes on your posts, or respond quickly and enthusiastically to friends’ posts.

Having no time for self-reflection . Every spare moment is filled by engaging with social media, leaving you little or no time for reflecting on who you are, what you think, or why you act the way that you do—the things that allow you to grow as a person.

Engaging in risky behavior in order to gain likes , shares, or positive reactions on social media. You play dangerous pranks, post embarrassing material, cyberbully others, or access your phone while driving or in other unsafe situations.  

[ Read: Dealing with Revenge Porn and “Sextortion” ]

Suffering from sleep problems . Do you check social media last thing at night, first thing in the morning, or even when you wake up in the night? The light from phones and other devices can disrupt your sleep , which in turn can have a serious impact on your mental health.

Worsening symptoms of anxiety or depression . Rather than helping to alleviate negative feelings and boost your mood, you feel more anxious, depressed, or lonely after using social media.

If you feel that your social media use has become an addiction, or it’s fueling your levels of anxiety, depression, FOMO, or sense of isolation, the following steps can help you modify your habits :

A 2018 University of Pennsylvania study found that reducing social media use to 30 minutes a day resulted in a significant reduction in levels of anxiety, depression, loneliness, sleep problems, and FOMO. But you don’t need to cut back on your social media use that drastically to improve your mental health. The same study concluded that just being more mindful of your social media use can have beneficial results on your mood and focus.  

While 30 minutes a day may not be a realistic target for many of us—let alone a full “social media detox”— we can still benefit from reducing the amount of time we spend on social media. For most of us, that means reducing how much we use our smartphones. The following tips can help:

• Use an app to track how much time you spend on social media each day. Then set a goal for how much you want to reduce it by.
• Turn off your phone at certain times of the day, such as when you’re driving, in a meeting, at the gym, having dinner, spending time with offline friends, or playing with your kids. Don’t take your phone with you to the bathroom.
• Don’t bring your phone or tablet to bed . Turn devices off and leave them in another room overnight to charge.
• Disable social media notifications. It’s hard to resist the constant buzzing, beeping, and dinging of your phone alerting you to new messages. Turning off notifications can help you regain control of your time and focus.
• Limit checks. If you compulsively check your phone every few minutes, wean yourself off by limiting your checks to once every 15 minutes. Then once every 30 minutes, then once an hour. There are apps that can automatically limit when you’re able to access your phone.
• Try removing social media apps from your phone so you can only check Facebook, Twitter and the like from your tablet or computer. If this sounds like too drastic a step, try removing one social media app at a time to see how much you really miss it.

For more tips on reducing your overall phone use, read Smartphone Addiction .

Many of us access social media purely out of habit or to mindlessly kill moments of downtime. But by focusing on your motivation for logging on, you can not only reduce the time you spend on social media, you can also improve your experience and avoid many of the negative aspects.

If you’re accessing social media to find specific information, check on a friend who’s been ill, or share new photos of your kids with family, for example, your experience is likely to be very different than if you’re logging on simply because you’re bored, you want to see how many likes you got from a previous post, or to check if you’re missing out on something.

Next time you go to access social media, pause for a moment and clarify your motivation for doing so.

Are you using social media as a substitute for real life? Is there a healthier substitute for your social media use? If you’re lonely, for example, invite a friend out for coffee instead. Feeling depressed? Take a walk or go to the gym. Bored? Take up a new hobby. Social media may be quick and convenient, but there are often healthier, more effective ways to satisfy a craving.

Are you an active or a passive user on social media? Passively scrolling through posts or anonymously following the interaction of others on social media doesn’t provide any meaningful sense of connection. It may even increase feelings of isolation. Being an active participant, though, will offer you more engagement with others.

Does social media leave you feeling inadequate or disappointed about your life? You can counter symptoms of FOMO by focusing on what you have, rather than what you lack. Make a list of all the positive aspects of your life and read it back when you feel you’re missing out on something better. And remember: no one’s life is ever as perfect as it seems on social media. We all deal with heartache, self-doubt, and disappointment, even if we choose not to share it online.  

We all need the face-to-face company of others to be happy and healthy. At its best, social media is a great tool for facilitating real-life connections. But if you’ve allowed virtual connections to replace real-life friendships in your life, there are plenty of ways to build meaningful connections without relying on social media.

Set aside time each week to interact offline with friends and family. Try to make it a regular get-together where you always keep your phones off.

If you’ve neglected face-to-face friendships, reach out to an old friend (or an online friend) and arrange to meet up. If you both lead busy lives, offer to run errands or exercise together .

Join a club . Find a hobby, creative endeavor, or fitness activity you enjoy and join a group of like-minded individuals that meet on a regular basis.

Don’t let social awkwardness stand in the way . Even if you’re shy, there are proven techniques to  overcome insecurity and build friendships .

If you don’t feel that you have anyone to spend time with, reach out to acquaintances . Lots of other people feel just as uncomfortable about making new friends as you do—so be the one to break the ice. Invite a coworker out for lunch or ask a neighbor or classmate to join you for coffee.

Interact with strangers . Look up from your screen and connect with people you cross paths with on public transport, at the coffee shop, or in the grocery store. Simply smiling or saying hello will improve how you feel—and you never know where it may lead.

Feeling and expressing gratitude about the important things in your life can be a welcome relief to the resentment, animosity, and discontent sometimes generated by social media.

Take time for reflection . Try keeping a gratitude journal or using a gratitude app. Keep track of all the great memories and positives in your life—as well as those things and people you’d miss if they were suddenly absent from your life. If you’re more prone to venting or negative posts, you can even express your gratitude on social media—although you may benefit more from private reflection that isn’t subject to the scrutiny of others. 

[Read: Gratitude: The Benefits and How to Practice It]

Practice mindfulness . Experiencing FOMO and comparing yourself unfavorably to others keeps you dwelling on life’s disappointments and frustrations. Instead of being fully engaged in the present, you’re focused on the “what ifs” and the “if onlys” that prevent you from having a life that matches those you see on social media. By practicing mindfulness , you can learn to live more in the present moment, lessen the impact of FOMO, and improve your overall mental wellbeing.

Volunteer . Just as human beings are hard-wired to seek social connection, we’re also hard-wired to give to others. Helping other people or animals not only enriches your community and benefits a cause that’s important to you, but it also makes you feel happier and more grateful.

Childhood and the teenage years can be filled with developmental challenges and social pressures. For some kids, social media has a way of exacerbating those problems and fueling anxiety, bullying , depression , and issues with self-esteem.

If you’re worried about your child’s social media use, it can be tempting to simply confiscate their phone or other device. But that can create further problems, separating your child from their friends and the positive aspects of social media. Instead, there are other ways to help your child use TikTok, Facebook, Instagram, and other platforms in a more responsible way.

Monitor and limit your child’s social media use. The more you know about how your child is interacting on social media, the better you’ll be able to address any problems. Parental control apps can help limit your child’s data usage or restrict their phone use to certain times of the day. You can also adjust privacy settings on the different platforms to limit their potential exposure to bullies or predators.

Talk to your child about underlying issues. Problems with social media use can often mask deeper issues. Is your child having problems fitting in at school? Are they suffering from shyness or social anxiety? Are problems at home causing them stress?

Enforce “social media” breaks. For example, you could ban social media until your child has completed their homework in the evening, not allow phones at the dinner table or in their bedroom, and plan family activities that preclude the use of phones or other devices. To prevent sleep problems, always insist phones are turned off at least one hour before bed.

Teach your child how social media is not an accurate reflection of people’s lives. They shouldn’t compare themselves or their lives negatively to others on social media. People only post what they want others to see. Images are manipulated or carefully posed and selected. And having fewer friends on social media doesn’t make your child less popular or less worthy.

Encourage exercise and offline interests. Get your child away from social media by encouraging them to pursue physical activities and hobbies that involve real-world interaction. Exercise is great for relieving anxiety and stress , boosting self-esteem, and improving mood—and is something you can do as a family. The more engaged your child is offline, the less their mood and sense of self-worth will be dependent on how many friends, likes, or shares they have on social media. 

More Information

• Study into wellbeing and social media - Details study linking time spent on social media with decreased wellbeing. (Penn Today, University of Pennsylvania)
• Impact on the mental health of young people - Briefing paper analyzing the impact of social media. (Centre for Mental Health)
• Linking child depression - How heavy Instagram and Facebook use may be affecting kids negatively. (Child Mind Institute)
• Hunt, Melissa G., Rachel Marx, Courtney Lipson, and Jordyn Young. “No More FOMO: Limiting Social Media Decreases Loneliness and Depression.” Journal of Social and Clinical Psychology 37, no. 10 (December 2018): 751–68. Link
• Riehm, Kira E., Kenneth A. Feder, Kayla N. Tormohlen, Rosa M. Crum, Andrea S. Young, Kerry M. Green, Lauren R. Pacek, Lareina N. La Flair, and Ramin Mojtabai. “Associations Between Time Spent Using Social Media and Internalizing and Externalizing Problems Among US Youth.” JAMA Psychiatry 76, no. 12 (December 1, 2019): 1266. Link
• Anderson, Monica. (2018, September 27). A majority of teens have been the target of cyberbullying, with name-calling and rumor-spreading being the most common forms of harassment. Pew Research Center: Internet, Science & Tech. Link
• Kross, Ethan, Philippe Verduyn, Emre Demiralp, Jiyoung Park, David Seungjae Lee, Natalie Lin, Holly Shablack, John Jonides, and Oscar Ybarra. “Facebook Use Predicts Declines in Subjective Well-Being in Young Adults.” PLOS ONE 8, no. 8 (August 14, 2013): e69841. Link
• Twenge, Jean M., Thomas E. Joiner, Megan L. Rogers, and Gabrielle N. Martin. “Increases in Depressive Symptoms, Suicide-Related Outcomes, and Suicide Rates Among U.S. Adolescents After 2010 and Links to Increased New Media Screen Time.” Clinical Psychological Science 6, no. 1 (January 1, 2018): 3–17. Link
• Ilakkuvan, Vinu, Amanda Johnson, Andrea C. Villanti, W. Douglas Evans, and Monique Turner. “Patterns of Social Media Use and Their Relationship to Health Risks Among Young Adults.” Journal of Adolescent Health 64, no. 2 (February 2019): 158–64. Link
• Primack, Brian A., Ariel Shensa, Jaime E. Sidani, Erin O. Whaite, Liu Yi Lin, Daniel Rosen, Jason B. Colditz, Ana Radovic, and Elizabeth Miller. “Social Media Use and Perceived Social Isolation Among Young Adults in the U.S.” American Journal of Preventive Medicine 53, no. 1 (July 2017): 1–8. Link

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