The digital age came with a lot of inventions and new norms. One of them is social media being an essential part of our daily lives, especially among college students. Platforms like TikTok, Instagram, and Twitter offer a convenient way to stay connected and share experiences. It’s great, isn’t it? However, there also is a darker side to social media. The latest research shows that mental health among young people declines while heavy social media use rises, and there is a connection. This blog post will examine the impact of social media on depression among college students and ways to manage digital use to improve your mental health.
The Prevalence of Social Media
High school and college students are among the most active social media users. Nearly 90% of young adults aged 18 to 29 use at least one social media platform regularly. For many students, it is an essential part of their daily lives as well as a means of communication. It is also the primary source of information and entertainment. Many of us need an easy hit of dopamine during the stress and pressure of our daily tasks. Social media platforms allow us to distract ourselves and get well-needed entertainment. However, it only seems like a proper break from routine – while these platforms have numerous benefits, they also pose significant risks, particularly concerning mental health.
The Link Between Social Media and Depression
Several studies have found a connection between social media use and depression. For example, a study in the Journal of Social and Clinical Psychology found that limiting social media usage to 30 minutes a day can significantly improve mental health. By avoiding the overuse of social media, the participants were able to reduce feelings of loneliness and depression.
But why does social media contribute to these negative mental health outcomes? Here are a few reasons:
- Comparison culture. One of the main contributors to depression is the culture of comparison. It’s hard to avoid this culture when using platforms like Instagram or TikTok, where you see people excelling in the academic, social, and financial spheres of life. College is the time when you define your identity and start to pursue your goals. Thus, you may be more affected by the constant exposure to the highlights of other people’s lives which shifts your perspective of the world. It may seem like you are not as successful, lucky, or happy as others portray themselves. It can lead to feelings of low self-esteem, jealousy, and belief that you have fallen short in comparison to others. This is what is often called a social comparison, and it can be particularly harmful to people who already struggle with their self-identity and self-worth.
- Fear of missing out. This fear is another significant issue that you might face. When entering social media, you are bombarded with posts about vibrant social life: parties, events, and networking opportunities. It is widespread among college students – posts like these portray college life as full of exciting events rather than challenging studies. When you see your peers posting about this, it can create anxiety and a sense of exclusion. Even if you are proactive in your social life, the constant reminder of what others have can lead to second-guessing.
- Cyberbullying and online harassment. Undoubtedly, social media should foster positive connections. But nowadays, it also opens the door to cyberbullying and online harassment. As many college students use a few online platforms simultaneously, the risk of encountering such interactions online is high. Cyberbullying takes many forms and can be damaging to self-esteem and emotional well-being. Social media provides anonymity, which, for some individuals, gives a green light to be more aggressive and hurtful when commenting. The victims of cyberbullying face the impact on their mental health, which can be severe, leading to feelings of depression and anxiety.
- Sleep deprivation. Many young people are now more dependent on social media and their devices than on anything else. That’s why it’s common for college students to stay awake late at night, scrolling social media. The impact of blue light and bad sleeping patterns can have a damaging effect on the quality and quantity of sleep which is crucial for mental health. Poor sleep links to a range of mental health issues. When you add stressful days to the mixture, you end up with feelings of sadness, irritability, and fatigue, which contribute to depression.
- Information overload. Social media platforms are designed to keep you engaged, providing you with lots of different information. You can be constantly bombarded with news, updates, and various entertaining content. Surely, being informed is important, but the unstoppable stream of information can be overwhelming. The stress of academic life and the knowledge that you gain throughout your classes are hard enough for your brain. So, gaining more information from social media is not a proper way to take a break, as it makes you feel more tired.
The Impact of Social Media and Academic Performance
Social media contributes to struggles with concentration, motivation, and energy levels. All these things negatively impact the ability to succeed academically. Social media also makes you procrastinate more, as it is pretty easy to lose track of time when scrolling through social media. It’s important to understand that social media contributes to depression, which creates a need to get more dopamine, which in turn also pulls you back to using social media more. This is a loop that is hard to omit.
Managing Social Media Use
While people might know about the negative impacts of social media on mental health, it’s almost unrealistic to expect a person to completely disconnect from all the platforms at once. Social media is deeply integrated into modern life and provides many valuable benefits. That’s why it’s better to manage social media use and limit it than not use it at all. Here are a few things that you can do to improve your mental health and manage social media use.
- Set time limits. Setting time limits is the most effective way to manage social media use. Almost every phone has a built-in feature that allows you to track and limit screen time. You can also use third-party apps to reduce social media usage to a specific amount of time each day.
- Curate your fees. Remember that the feed is meant to serve you – not vice versa. Take a proactive approach and unfollow or mute accounts that trigger negative emotions to make your feed more positive, inspiring, educating, and uplifting.
- Engage mindfully. Being conscious of how and why you’re using these platforms is what makes it a mindful approach. Ask yourself what you hope to gain from the experience, whether you want to have a break and relax or to connect, entertain yourself, etc. Mindlessly scrolling might be a habit, but when you find yourself doing that, be sure to close the app and put the phone aside for a while.
- Take digital detoxes. Regular digital detoxes, when you can take a break from social media for a set period, are very beneficial for your mental health. It could be a day or a weekend that you spend without using social media platforms at all. Once you do it, you will see that you reset your mental state and reduce stress more efficiently.
Conclusion
The relationship between social media and depression is complex but yet very real. While social media can be useful and help you connect and inspire, it can also contribute to feelings like anxiety and depression. By understanding the potentially harmful consequences and risks, you can protect your mental health while still engaging with the digital world. The most important here is to find the balance that will help you use social media in a way that enhances your life experience.