Social Media is Stressful: The Hidden Impact on Mental Health and How to Cope

Gen Z Tech - Social media is an ever-present part of our lives. In 2023, there were over 4.9 billion active social media users worldwide, and the average person spends 145 minutes a day on these platforms. For many, checking Instagram, Facebook, and TikTok has become a routine, one that connects us with friends, keeps us informed, and entertains us. Yet, despite the many positives, there’s an undeniable darker side to social media, one that can significantly impact our mental health.

The phrase "social media is stressful" has become more than just a buzzword. It encapsulates the reality that platforms, designed to connect us, are also contributing to widespread feelings of anxiety, depression, loneliness, and stress. This article explores why social media is stressful, its impact on our mental health, and how we can mitigate its effects while still enjoying the benefits these platforms offer.

Why Social Media is Stressful

1. The Pressure of Perfection: Comparison Culture

One of the main reasons social media induces stress is the constant comparison it encourages. Platforms like Instagram, Facebook, and TikTok often present an idealized version of people's lives—highlight reels that showcase vacations, celebrations, and personal achievements. These curated glimpses into the lives of others can trigger feelings of inadequacy, jealousy, and self-doubt.

Psychological Impacts:

• The "Perfect Life" Illusion: Social media platforms often present a distorted view of reality, one where everything seems perfect. The constant barrage of seemingly flawless photos, vacations, and milestones can cause users to feel as though their own lives don't measure up. This “highlight reel” effect can negatively affect self-esteem and lead to feelings of dissatisfaction.
• Research on Social Comparison: According to a 2021 study published in Cyberpsychology, Behavior, and Social Networking, frequent social media use is linked to increased anxiety and depression. This is primarily due to social comparison, where users measure their own lives against those of others, often resulting in feelings of inferiority.

2. FOMO (Fear of Missing Out): The Anxiety Trigger

Another significant contributor to the stress of social media is FOMO—the fear of missing out. When scrolling through social media feeds, users are often exposed to photos and posts about social events, parties, or gatherings they weren’t a part of. This can lead to feelings of loneliness, exclusion, and even anxiety.

Psychological Impacts:

• Isolation Through Connection: Ironically, while social media connects us with others, it can also create feelings of isolation. As users witness their peers enjoying experiences they aren't included in, it can reinforce a sense of being left out. Studies show that people who frequently experience FOMO are more likely to suffer from increased anxiety and stress.
• Research Findings: A study from Journal of Social and Clinical Psychology (2018) found that limiting social media use can significantly reduce feelings of FOMO and improve mental well-being. The study concluded that being mindful of how social media use affects one's mood can help mitigate these negative feelings.

3. The Pressure to Be Available: The Always-On Culture

In a world where social media platforms are available 24/7, there’s a growing pressure to be always available. Whether it’s responding to comments, liking posts, or checking messages, there’s a constant demand for attention. The need to stay connected, informed, and engaged can lead to a phenomenon known as “technostress.”

Psychological Impacts:

• The Pressure of Connectivity: The constant stream of notifications and messages can feel overwhelming, leading to burnout. It creates a sense of urgency and responsibility to stay on top of every update, message, or post, which contributes to stress.
• The Role of Smartphones: Smartphones have made it easier than ever to be constantly connected. Research shows that people who spend excessive amounts of time on social media report higher levels of stress and poorer sleep quality. A 2020 study in Computers in Human Behavior found that excessive use of social media apps and constant checking of notifications significantly increases stress levels.

4. The Addiction to Validation: Dopamine and Social Media

Social media platforms are designed to be addictive. The dopamine-driven cycle of posting something and waiting for likes, shares, or comments creates a feedback loop that can become highly addictive. This "instant gratification" cycle can cause users to feel stressed when they don’t receive the validation they expect.

Psychological Impacts:

• Dopamine Rush: When a user receives positive feedback (likes, comments, shares) on a post, their brain releases dopamine, the "feel-good" chemical. However, the lack of feedback or a decrease in engagement can lead to feelings of frustration, anxiety, and stress.
• The Link to Mental Health Disorders: The relationship between social media use and mental health is well-documented. According to a study by The National Institute of Mental Health, excessive use of social media is associated with increased rates of anxiety and depression. The constant pursuit of social approval through validation can contribute to this cycle.

5. Cyberbullying: The Dark Side of Online Interaction

While social media provides a platform for connection, it also opens the door to harmful behaviors like cyberbullying. Online harassment, trolling, and negative comments can take a significant toll on an individual's mental well-being.

Psychological Impacts:

• The Emotional Toll: Victims of cyberbullying often experience emotional distress, which can lead to depression, anxiety, and even suicidal thoughts. According to the Cyberbullying Research Center, 34% of students have experienced cyberbullying, and the effects are especially harmful to their mental health.
• Anonymity and Aggression: The anonymity of the internet often leads to more aggressive behavior. The lack of face-to-face interaction can make people feel emboldened to say things they wouldn't say in person, resulting in online harassment that exacerbates stress and anxiety.

Coping with Social Media Stress

While the negative effects of social media are evident, there are strategies to mitigate its impact and create a healthier relationship with these platforms.

1. Setting Boundaries: Managing Screen Time

One of the most effective ways to combat social media stress is to set clear boundaries around screen time. Reducing the amount of time spent on social media can help alleviate feelings of anxiety and burnout.

Practical Steps:

• Use Screen Time Management Tools: Most smartphones come with built-in tools that allow you to monitor and limit screen time on social media apps.
• Designate "No-Social" Times: Set aside periods during the day, such as during meals or before bedtime, to disconnect from social media.
• Take Breaks: Periodically disconnecting from social media for a few hours or days can help reset your mental state and reduce stress.

2. Curating Your Social Media Feed: Reducing Negative Influences

The people and content you follow on social media can significantly impact your emotional well-being. By curating your feed to include positive, uplifting, and supportive content, you can reduce stress and foster a more positive online environment.

Practical Steps:

• Unfollow Negative Accounts: If certain people or accounts make you feel inadequate or stressed, unfollow or mute them.
• Follow Inspirational Accounts: Fill your feed with accounts that promote self-care, mental health awareness, and positive lifestyle choices.

3. Practicing Mindfulness: Staying Present in the Moment

Mindfulness practices can help you become more aware of your emotional responses to social media and provide tools to manage stress. Being present in the moment and practicing gratitude can help you focus on what’s happening in your life, rather than comparing it to others.

Practical Steps:

• Mindful Scrolling: Pay attention to your emotions as you scroll through social media. If you begin to feel stressed or anxious, take a break.
• Gratitude Journaling: Take time each day to write down things you’re grateful for. This can help shift your focus from the negative aspects of social media to the positive aspects of your life.

4. Seeking Professional Help: When to Reach Out

If you find that social media is significantly impacting your mental health, it may be time to seek professional help. Therapists and counselors can provide support and strategies for managing social media-related stress and anxiety.

Practical Steps:

• Talk to a Therapist: Cognitive Behavioral Therapy (CBT) has been proven to help individuals manage anxiety and stress. A therapist can help you develop healthier coping mechanisms.
• Join Support Groups: Online and in-person support groups can provide a sense of community and understanding, especially for those experiencing cyberbullying or social comparison.

Conclusion

Social media can undoubtedly be stressful. The pressure to constantly engage, compare, and seek validation can take a significant toll on mental health. However, by recognizing the signs of stress, setting boundaries, and practicing mindfulness, we can take steps to protect our mental well-being. It's important to remember that while social media has its advantages, we must find a balance that prioritizes our mental health and emotional well-being.

References

• Cyberpsychology, Behavior, and Social Networking (2021). The Impact of Social Media on Mental Health.
• Journal of Social and Clinical Psychology (2018). FOMO and Social Media Use.
• National Institute of Mental Health (NIMH). Social Media and Mental Health.
• Cyberbullying Research Center. Statistics on Cyberbullying and Its Effects.