Stressed About Social Media
By Kassandra Patton
Many people have concerns about social media’s impact on their mental health. Social Media (SM) includes Facebook, Twitter, Instagram and Snapchat, to name a few. 40% of the world’s population has at least one SM account. This translates to roughly three billion people with most users averaging 2 hours of SM use per day. What impact does this usage have on overall health? How does it impact our feelings about ourselves? Our relationships with others? The answer may surprise you!
At first, statistics around SM usage seem to contradict themselves. While a 2014 study showed a worsening of mood after 20 minutes of Facebook usage versus general internet usage, another study cites that the more women use Twitter, the less stress they report. A 2016 study showed a three-fold increase in depression and anxiety in those who use a higher number of social media platforms while another study showed an increase in overall well-being in some heavy SM users due to support and encouragement received when they posted about problems they were experiencing. While these statistics seem confusing at first, it may be helpful to look at how social media impacts different areas of our lives.
Self Esteem– One-half of 18-34 year olds report feeling that social media sites make them feel inadequate and unattractive. Women especially, compare themselves to other’s selfie photos that can be doctored with filters and effects to enhance looks. Overall, women who spent more time on Facebook reported feeling less happy and confident with themselves.
Insomnia– Internet and screen usage in the few hours prior to bed have been linked to difficulties in both falling asleep and staying asleep. The blue light emitted from tablets and phones held close to the face has been shown to decrease the brain’s production of melatonin. Melatonin is the hormone that the body releases in response to decreasing light to tell the body it’s time to go sleep (which explains why you can be tired at 5:00 p.m. in December!). While social media itself cannot be directly tied to sleep disruption, there is a clear connection between increased screen usage and insomnia.
Loneliness– While it may seem that social media connects us to others, a study of 7,000 19-32 year olds found that those who spent the most time on social media also reported the most social isolation. This may be a cause and effect issue since those who feel more isolated may try to connect to others via the internet. In fact, one of the positives of social media is its ability to stay connected to distant relatives and friends. Also, those who feel overwhelmed or apprehensive about contact in person, such as people with certain anxiety disorders, may gain a sense of connection with others in the comfort and safety of their own home. This may explain the statistic that notes an increase in anxiety in those who use seven or more social media platforms versus those who use two or less. It could be that those with the most anxiety are more likely to be trying to connect with others via social media. The study couldn’t determine whether social media caused the anxiety or the anxiety increased social media usage.
Stress– People use social media to vent their daily stresses and frustrations, which can be a good thing. An outlet to share concerns with those who can offer support may help improve moods. Those able to express their emotions and receive support from friends and family are more likely to benefit from social media and report a better overall sense of well-being. However, not everyone uses social media to support those that post their true thoughts or feelings and negative comments can lead to worsening of stress in someone seeking relief from frustrations. In addition, if a person posts negative comments to express their feelings, their news feed may be filled with other stress-related posts, increasing overall stress when viewed.
Relationships– The mere presence of a cell phone while people are interacting face to face can decrease the overall recall of what was said during the conversation. In a study with people conversing in a private, one on one environment, half had their cell phones with them and the other half did not. Even though they did not use their cell phones during the conversations, those who had them had a decreased ability to recall what was said. They also reported less meaningful conversations and were less likely to report a sense of closeness to the other person.
This study does not have anything to do with social media directly, but cell phones are frequently used to access social media sites and are often the first thing somebody reaches for when they are bored or when there is a moment of downtime which might lead to the next topic in conversation.
Addiction– While there is not a medical diagnosis of “Social Media Addiction” at the time of this writing, there is a diagnosis of “Internet Addiction Disorder” that is defined as “any online-related, compulsive behavior which interferes with normal living and causes severe stress on family, friends, loved ones, and one’s work environment.” Excessive internet usage has been linked to problems in relationships, worsening school achievements and a decrease in “real world” activities. Anyone can fall into the trap of internet addiction, but those with few ties in real life may be more vulnerable. In other words, those reporting more social isolation can be using social media the most. At the other end of the spectrum, those considered “highly extroverted” or very outgoing may also be more at risk for Internet addiction as they seek more social interaction or positive reinforcement from both “real life” and social media.
What Can We Do– What can we do to incorporate social media into our lives in a healthy way? Here are a few recommendations to help maintain a healthy balance:
● Turn off notifications from your social media sites. This will help keep you from being pulled from the “real world” into the online world. Establish a time each day when you check your news feeds and then that’s it for the day!
● Pick up the phone! Actually make phone calls or set up times to meet with people face to face.
● Then put down the phone! When you are interacting with people, make sure your device is stashed in your purse or bag and not within eyesight.
● Hide negative posts and people in your news feeds by unfollowing them. Fill your news feeds with positive people, pages, and things that bring you joy.
● If you have a good, supportive online network, reach out and share your struggles. You may be surprised to find how often others share the same difficult issues. They may be able to offer you advise on how to get through hard times or at least lend a sympathetic ear.
● Limit your tablet and smartphone usage in the 2 hours prior to bed. Watching TV from a distance should not impact ability to fall asleep as much as screens that are held close to the face.
● If you still feel like you are struggling, make an appointment to see your health care provider to discuss your concerns. They may have additional resources to help you.
Kassandra Patton, WHNP joined Kalispell OB/ GYN in March of 2013, moving to Montana from Illinois with extensive experience as a women’s health nurse practitioner. Prior to becoming a nurse practitioner, she worked for 10 years as a labor & delivery nurse. Kassandra has a strong interest in teenage wellness exams, reproductive health and contraception management. She and her husband, Jeremy, have two children, three dogs and two cats. They love the outdoors and moved to Montana looking to enjoy a better lifestyle in our beautiful Big Sky Country.
406 Woman Magazine / Health /