April 13th, 2025
This resource article is intended to be for informational purposes only. Any clinical information or advice contained in this article is not intended as a thorough, in-depth delivery of clinical service and does not replace what a clinician would provide during a session in a regular format, and should not be used to form a diagnosis or determine medication usages or frequencies that a physician or other mental health professional would provide. If you or someone you know are facing a crisis situation, please call the BC Crisis Centre at +1.800.784.2433 (1-800-SUICIDE) or visit their website, call 911 or your local emergency line, or visit the nearest emergency room.
In today’s digital age, social media platforms such as Instagram, Facebook, and TikTok have become integral parts of our daily routines.
As of 2023, there were approximately 4.9 billion social media users worldwide, with the average person spending about 145 minutes (over 2 hours!) each day on these platforms. While these platforms offer opportunities to connect with friends and family globally, they also present challenges to our mental wellness.
What is the influence of social media on our mental wellness?
Social media’s impact on mental wellness is multifaceted, with both positive and negative aspects. On the positive side, these platforms can foster a deeper sense of connection, provide access to support networks, and offer educational content. For instance, individuals can join online communities that offer emotional support and share experiences, which can be particularly beneficial for those with marginalized identities or those who feel ‘alone’ in their experiences. Additionally, platforms like YouTube and TikTok make mental wellness education more accessible, with professionals and advocates sharing resources and coping strategies.
However, excessive or unmoderated use of social media can contribute to mental wellness challenges. One significant concern is the phenomenon of social comparison. Users often encounter curated images and posts showcasing others’ achievements and lifestyles, leading to feelings of inadequacy and lowered self-esteem. This “highlight reel” effect can distort perceptions of reality and exacerbate dissatisfaction with one’s own life.
Another issue is the Fear of Missing Out (FOMO), where constant exposure to others’ activities can create anxiety about one’s own social standing or experiences. This can lead to compulsive checking of social media to stay updated, further intensifying feelings of exclusion and unhealthy curiosity (looked up an ex’s profile from 10 years ago, anyone?!).
Cyberbullying is also a prevalent concern on social media platforms. The anonymity provided by the internet can embolden individuals to engage in harmful behaviours, such as harassment and bullying (keyboard warriors!). Victims may experience increased stress, anxiety, and depression, highlighting the darker side of online interactions.
Moreover, excessive screen time, especially before bedtime, has been linked to sleep disturbances. The blue light emitted by screens can suppress melatonin production, disrupting the body’s natural sleep-wake cycle. Cognitive arousal from engaging content can further hinder the ability to fall asleep, leading to reduced sleep quality and subsequent impacts on mental wellness.
What are some strategies for promoting mental wellness in the digital age?
To mitigate the negative impacts of social media on mental wellness, it is essential to establish a balanced relationship with these platforms and the use of pieces of technology in general (phones, tablets, televisions, etc…). One effective approach is to set boundaries around social media usage. This can involve designating specific times for checking social media, setting time limits on app usage, and being mindful of the content consumed. For example, unfollowing or muting accounts that trigger negative self-comparisons can help curate a more positive online environment.
Engaging in offline activities that promote mental wellness is equally important. Participating in hobbies, physical exercise, time outdoors, and spending quality time with loved ones can provide fulfilling experiences that don’t involve screens. These activities can enhance self-esteem, reduce stress, and foster a sense of belonging, counteracting the feelings of isolation that can arise from online interactions.
Developing critical thinking skills regarding online content is also crucial. Recognizing that social media often presents a curated version of reality and an extremely wide range of opinions and viewpoints can help individuals contextualize what they see and reduce the tendency to make unfavourable comparisons. Understanding the potential for filters and editing tools to create unrealistic beauty standards can alleviate body image concerns and promote a healthier self-image, and the realities of “fake news” and AI making information more and more unreliable depending on the source can reduce stress.
The critical role of accessing professional support to enhance mental wellness in the digital age.
While self-regulation strategies are beneficial, there are times when professional support becomes essential. Clinical counselling with a qualified professional offers an opportunity to develop personalized strategies to manage the challenges associated with social media use and its impact on our mental wellness. Professionals can assist individuals in developing coping mechanisms for stress, anxiety, and depression related to online interactions. They provide a safe space to explore feelings of inadequacy or isolation, and work collaboratively to build self-esteem and resilience.
Moreover, professionals can help individuals set realistic boundaries with social media, addressing issues like FOMO and cyberbullying. Through evidence-based empirically-supported modalities, they can guide clients in navigating online spaces in a healthy manner, ensuring that digital engagement enhances rather than detracts from overall well-being, particularly for children, youth, and young adults.
What’s the takeaway?
Social media’s pervasive presence in our lives necessitates a thoughtful approach to its use. While these platforms offer opportunities for connection and personal growth, they also pose risks to mental wellness through mechanisms like social comparison, FOMO, and cyberbullying. By implementing mindful usage strategies, engaging in offline fulfilling activities, and seeking professional support when needed, individuals can navigate the digital landscape in a way that promotes mental wellness. Recognizing the signs of digital distress and taking proactive steps can lead to a healthier relationship with social media, ultimately enhancing your quality of life.
Ready to join us on a journey to greater mental wellness? Please don’t hesitate to get in touch! Our intake process is simple and quick – simply fill out the contact form and a member of our team will be in touch within 24 hours for a 10 minute phone call, or book your own complimentary phone or online chat with any of our clinicians to get things started!