How can social media habits affect mental well-being?
Strategies for a balanced digital life
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The term ‘Digital Nutrition’ was coined by Jocelyn Brewer, a Sydney psychologist, to describe the impact of social media habits on our mental wellbeing and to provide guidance on developing healthy digital habits and improving our digital wellbeing.
“Digital Nutrition” is a guilt-free philosophy to guide the intentional and intelligent use of digital platforms and the conscious consumption of digital content.
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How can social media habits affect mental well-being?
Research into the effect of social media use on mental well-being has produced mixed results. While some studies have clearly highlighted the potential harmful health effects of digital platforms, others have highlighted their positive effects.
The mental health implications of social media use largely depend on the type of content and time spent on different social media platforms. An experience of cyberbullying or exposure to violent, sexual and hateful content can certainly have serious negative consequences on mental health, especially among children, adolescents and young adults. In contrast, social and emotional connections developed through online platforms can potentially promote the mental health of minority communities, who often face health disparities and chronic health conditions.
Growing evidence shows that people who want to compare themselves online with digitally enhanced images, or compare their popularity on social media with that of others, are more likely to experience negative mental health outcomes such as anxiety and depression. Likewise, social media use has been found to cause body image concerns and increase the risk of fatal psychiatric illnesses, such as eating disorders.
In contrast, certain positive experiences on social media, such as having an online conversation with someone during lonely hours or building healthy social networks, have been observed to be associated with happiness, meaning and purpose, physical and mental health, character and close social relationships . and financial stability.
In terms of the impact of time spent on social media, evidence shows that online exposure of around 1 – 2 hours per day could benefit children and adolescents. However, negative effects are more likely in cases where social media use overshadows other activities that promote well-being, such as exercise, sleep and offline social activities. For safer use of social media, it is therefore important to provide children and their family members with clear scientific information about both the positive and negative consequences of their use.
Doomscrolling is a relatively new area of research in mental health, defining the endless scrolling habit of social media users to obsessively search for depressing and negative information. During the most recent coronavirus disease 2019 (COVID-19) pandemic, a sharp increase in the doomscrolling habit has been observed among social media users. The unknown nature of the pandemic may have pushed people to obtain all possible information about the disease through the internet and social media, which are mostly negative news.
Constantly feeding the brain with negative news can significantly increase the risk of anxiety, stress and depression. Endless scrolling can also disrupt the sleep cycle and drain energy. On a physiological level, endless scrolling is associated with a constant supply of stress hormones such as cortisol to the brain. Persistently high levels of stress hormones can exhaust the brain and body, leading to physical and mental health problems.
What is digital power?
Strategies for a balanced digital life
The first step to improving digital well-being is understanding the pattern and frequency of digital practice. There are several screentime apps available that can be used to set a time limit to monitor the time spent on different digital platforms. It is important to limit digital habits to specific and more appropriate periods.
It is important to feel or observe the sensations generated in the body in response to various digital or social media content. If someone consciously pays more attention to negative news, the body is more likely to send signals to motivate him/her to put on the brakes. So, a person has to keep in mind how a certain content affects his/her feelings while scrolling endlessly.
Compulsive scrolling on digital platforms is another form of malpractice that can potentially affect digital well-being. People often spend time on social media or other digital platforms without even thinking much. Thought stopping is a useful cognitive-behavioral technique commonly used to stop obsessive or anxious thoughts. This technique can be useful to prevent compulsive scrolling behavior.
When digital habits are disrupting mental well-being, it’s crucial to disconnect yourself from screen time through mindful exercise. Breathing exercises and meditation can be helpful in avoiding digital distractions and relaxing and refreshing the mind from negative thoughts. Physical excise also helps increase brain levels of serotonin, a mood-enhancing neurotransmitter.
Children and adolescents are more easily influenced by digital and social media content. Guidance from parents and teachers on how social media works and how to view social media activities could be an effective strategy to prevent negative mental health consequences for children and adolescents. Parents should also provide their children with a safe and empathetic environment when it comes to social media use.
Parents should also involve their children in alternative extracurricular activities to maintain a balance between online and offline life. Another crucial strategy is to monitor the content that children are exposed to on a daily basis. It is important to promote educational, inspirational or funny content and minimize negative content for children.