Just as important as our physical health is our mental health, yet many children and adults in the U.S. don’t address their mental health concerns.
May is Mental Health Awareness Month; it’s a time to bring attention to mental health conditions and ways to support our psychological well-being for overall health. In the U.S., more than one in five U.S. adults live with a mental illness. There are many factors that affect our mental health.
One that affects many people on a daily basis is social media. Though it was designed for communication and connection, social media poses a threat to our mental well-being. Through comparison with other seemingly “perfect” influencers, doom scrolling through distressing content, and addiction to our screens, social media can be a trigger for many people.
Despite its benefits, the overuse or misuse of social media can lead to significant negative effects on children’s mental health. One of the most concerning outcomes is the increase in anxiety and depression among children who spend excessive time online. Studies have shown that children who engage in heavy social media use are more likely to experience feelings of loneliness, anxiety, and depression. This can occur due to several factors, including cyberbullying, sleep disruption, and the pressure to maintain a curated, idealized online persona.
Cyberbullying
One major issue associated with social media is cyberbullying. Unlike traditional bullying, which is limited to physical spaces like schools, cyberbullying can occur at any time and place, making it harder for children to escape. The anonymity of the internet allows individuals to target others with harmful messages, and the public nature of social media can amplify the harm caused by these attacks. The emotional toll of cyberbullying can be devastating, leading to feelings of worthlessness, social isolation, and in severe cases, self-harm or suicidal thoughts.
If your child is using social media, make sure to be aware of what platforms they have access to and are using. Set parental controls for younger children and make sure to keep an open dialogue about who they are interacting with online and what content they are absorbing. If you notice a change in your child’s behavior, they could be experiencing online bullying.
Sleep Disruption
Social media use can also lead to disrupted sleep patterns, which directly affect mental health. The blue light emitted from screens interferes with the production of melatonin, a hormone necessary for sleep. Children who use their phones or tablets late at night are more likely to suffer from poor sleep quality, which can exacerbate mental health issues like irritability, difficulty concentrating, and emotional instability. A lack of sleep is also linked to an increased risk of developing mood disorders, including depression and anxiety.
It’s helpful to set time limits and no screen zones, such as at the dinner table or in bed, to help children and teenagers reduce their time plugged-in. Create a cyber curfew, such as no screens after 8 pm, to help kids disconnect. You may even choose to insist that all phones charge overnight in a specific drawer or room that the child doesn’t have access to.
Social Comparison
One of the most detrimental aspects of social media is its potential to promote social comparison. Social comparison theory suggests that people evaluate their own lives based on comparisons to others, which is especially prominent on platforms like Instagram or Facebook, where users often post idealized versions of their lives. Children are particularly vulnerable to this form of comparison as they navigate their identity and self-worth during formative years.
On social media, children are frequently exposed to curated, filtered images of other people’s appearances, social lives, and accomplishments. This constant exposure to idealized versions of reality can lead children to feel inadequate or dissatisfied with their own lives. For example, children may compare their appearance to the “perfect” bodies and faces they see on Instagram, leading to body dissatisfaction and poor self-esteem. Research has shown that social media use, particularly in relation to image-based platforms, is associated with increased body image concerns, especially among young girls.
It’s difficult to protect children from all the different types of content they may encounter online – media is everywhere. But keeping an open dialogue about the way images are edited, the use of photoshop to create “perfection,” and the idealized façade that influencers use can help protect children from the detrimental effects of comparison.
Fear of Missing Out (FOMO)
Furthermore, the fear of missing out (FOMO) is another consequence of social comparison on social media. Children often see their peers participating in activities, going to events, or experiencing milestones that they themselves may not be part of. This can lead to feelings of exclusion, jealousy, and sadness. Social comparison can ultimately diminish children’s satisfaction with their own lives, leading to increased anxiety and depression.
The emphasis on “likes” and validation on platforms like Instagram and TikTok can perpetuate the cycle of social comparison. Children may measure their self-worth based on the number of likes or comments they receive, which can lead to unhealthy dependence on external validation. If their posts do not receive the attention they expect, they may feel rejected or unimportant, further exacerbating feelings of insecurity and low self-esteem.
Support your child in having real life playdates or hangouts with friends. Arrange a get together at the park or a stroll through the mall. Bringing kids together for play In Real Life (IRL) will help reduce the feeling of FOMO that they experience by scrolling through pages of online social feeds.
Doom Scrolling
Speaking of social media, what is “doomscrolling?” This refers to the habit of repeatedly scrolling through distressing or upsetting news on social media or a news app, leading to excessive anxiety and negativity. Consequences of doomscrolling are mental health issues (anxiety, depression), sleep disturbance (constant exposure to distressing news and late-night scrolling can disrupt sleep patterns), and physical health (headaches, stomachaches, body aches). The side effects of doomscrolling impact children and adults.
How to avoid doomscrolling and create healthy social media habits:
- Set boundaries: Limit screen time, especially during times of heightened anxiety.
- Identify your triggers: Getting absorbed in negative content, repeatedly checking for updates and allowing this to interfere with daily life. Identifying triggers is an important step to breaking the cycle.
- Take breaks: Step away from social media and engage in other activities, get outside, connect with friends or family.
- Practice healthy sleep habits: Avoid screen use an hour or more before bed, silence notifications, consider moving devices to another room while you’re in bed, take social media breaks and explore activities that help you relax.
- Curate your feed: Unfollow or mute accounts that consistently post negative or upsetting content.
- Seek support: Talk to a friend, family member or mental health professional.
If you believe your child is experiencing a mental health disorder, it’s important to connect with your pediatrician. CCRC also offers comprehensive family well-being services designed to address these issues.
