How to preserve your mental health in the age of social media?

In an age where screens are omnipresent in our daily lives, social media is just as pervasive. What are the potential impacts of these platforms on our mental health, and how can we protect ourselves?

Instagram, TikTok, Snapchat, Facebook… at least one of these platforms holds an important place in your life, as it does for many people. In January 2024, 62.3% of the global population had at least one social media account.

According to the Swiss association Minds, social media are spaces for creating and building relationships. They can be seen as places for identity formation, self-expression, and learning about the world, especially among the younger generation.

However, the use of social media is far from unanimous due to its significant potential impact on mental health, leading to age restrictions… more or less enforced.

Some Negative Impacts of Social Media on Mental Health

Excessive Comparison

Studies have shown a tendency for excessive comparison, particularly among those aged 13-20. This is because many posts highlight an idealized and filtered version of users' lives, leading to comparisons with a less idyllic reality.

Identifying with influencers or content creators who showcase a "perfect" life can lead to complexes related to popularity, money, or appearance—sometimes resulting in eating disorders. In 2019, Instagram acknowledged in an internal survey that it "worsens the body image of one in three teenagers." This constant comparison can, in the long term, harm self-esteem and lead to a persistent feeling of dissatisfaction.

Cyberbullying

The phenomenon of cyberbullying (a form of psychological, sexual, or academic harassment carried out online) has also increased in recent years. For example, we can recall the wave of threats and insults directed at students born in 2010. Despite preventive measures within schools, some students have been driven into depression—sometimes even suicide in extreme cases.

Cyberbullying can be particularly destructive because it continues even after school: victims may receive messages from their harassers on social media. If you are a victim or a witness of cyberbullying, here are the emergency numbers to know: 3018 and 3020.

Addiction and Fear of Missing Out

Excessive use of social media can lead to addiction, with a phenomenon known as fear of missing out. This refers to the fear of missing something important happening online, encouraging some people to check social media as often as possible to see and react to new posts.

Certain mechanisms, such as frequent notifications and infinite scrolling, perpetuate this constant fear of missing out. Over time, this can lead to dependence and an inability to disconnect, affecting sleep and concentration.

Some Tips for Protection

Finding a Balance

It is important to maintain a balance between online and offline time:

Many phones, as well as some apps, offer the option to set screen time limits. Once the set time is up, you may either be unable to access the app or need to use a code to continue browsing.
Disabling notifications in phone or app settings can also help reduce the temptation to check them.
Setting specific time slots for using social media and adhering to these limits can help reduce addiction.

Diversify Your Activities

To avoid boredom, find activities or hobbies that do not require checking social media. Here are a few ideas: reading, journaling (a daily writing ritual to put thoughts, emotions, or daily plans on paper), painting or drawing, practicing a sport, baking…

If you have a particular passion or wish to explore a topic of interest, there are many clubs, courses, or conferences where you can deepen these topics while sharing them with others. For example: sports clubs, cooking classes, literary cafes, themed evenings, or volunteering with a charity. These activities can offer ways to express yourself and relax while reducing screen dependency.

Follow Inspiring Accounts

To avoid comparison, follow inspiring and positive accounts. Movements like body positivity, which promote the acceptance and appreciation of all types and shapes of human bodies, have helped many people learn to appreciate their bodies and gain confidence. Some content also encourages you to develop your passions and explore new topics. And if certain posts overwhelm you, feel free to unfollow.

Digital Detox

Sometimes, it may be necessary to undertake a digital detox. This means disconnecting from screens (phones, computers, television…). For example, you can delete all the apps that take up a lot of your daily life for a period ranging from one day to several weeks. You can also choose to completely turn off your phone during your vacation to disconnect. This break helps reduce stress and reassess the importance of social media in your life.

Take Care of Your Mental Health

If social media has a significant impact on your mental health or that of others, seeking help from loved ones or health professionals can make a difference. Especially if you experience persistent discomfort related to the use of these platforms.

Lastly, remember that even your favorite influencers do not always show rainy days. Recently, YouTuber Squeezie expressed his need for a break. Meanwhile, influencer Lena Situations chose to publicly discuss her stress-related issues. However, this transparency about the difficulties faced in this profession is still rare.

By maintaining a healthy and balanced use of social media, it is possible to enjoy its many benefits while minimizing its negative effects.