Is technology making you stressed? How the constant barrage of notifications can make you depressed

It’s long been understood that social media can have adverse effects on our mental health, but the research is divided as to what exactly that means. The truth is social media’s role in our declining mental health is complicated. It has both pros and cons that are highly dependent on the individual.

Technology’s influence on our mental health

There are two phases to social media’s impact on our mental health. The first is driven by the nature of social media. Social media makes everything seem like it’s happening right now with urgency. The constant barrage of notifications can make people feel like they’re missing out or falling behind. Social media platforms are also designed to be highly addicting. The algorithm personalizes your feed and pushes content that is fast, engaging, and leaves you wanting more. Even the ads you see are personalized to you. Social media companies sell personal data to companies to create personalized ads. This can create overconsumption and financial risk, along with the feeling that you don’t have enough stuff or are “less cool” than those around you. This environment that social media creates results in the second phase: mental health issues. The sense of urgency and fear leads to anxiety and stress. The feelings of falling behind and not being able to catch up diminish self-esteem and self-worth. The long hours we spend on our phone and trigger depression symptoms. The ease in which social media allows us to compare ourselves with others and seek a desire for validation- through likes, comments, and engagement- can place all our self-worth on the virtual interactions of others. Studies show a correlation between heavy social media use and depression, anxiety, loneliness, and suicidal ideation.

Signs Social Media Is Making You Depressed

Social media has become an integral part of our daily lives, allowing us to connect with friends and family, stay updated on current events, and share our experiences with others. However, while social media can bring us together, it can also have a significant impact on our mental health. Signs that social media may be making you feel depressed include:

1. Feelings of Isolation and Loneliness:

Spending long hours scrolling through social media, and seeing other people’s seemingly perfect lives and accomplishments, can create feelings of isolation and loneliness, leading to depression. If you feel disconnected from your friends and loved ones, even when using social media, it is a sign that it is affecting you more harmful than positively.

1. Fear of Missing Out (FOMO):

A pervasive sense of anxiety and inadequacy, popularly known as FOMO, can arise from using social media. It can drive a constant need to be connected, resulting in heightened pressure and stress, leading to low self-worth and feelings of depression.

1. Sleep Disturbances and Fatigue:

Social media use can be time-consuming, and it is often associated with poor sleep quality, which can, in turn, lead to increased fatigue. Lack of sleep and constant exposure to blue light from digital devices can cause short-term and long-term negative impacts on your mental and physical health, leading to depression and anxiety.

1. Negative Social Comparison:

Seeing other people’s filtered, idealized lives on social media can create a social comparison, where you question your self-worth and comparative success in life based on others. This can make you feel ashamed and doubtful of your identity and may lead to depressive symptoms.

5. Low self-esteem and self-worth

If you constantly feel like you’re falling behind or aren’t enough, you can start to value yourself less.

6. Little interest in previously enjoyed activities

Social media can be time-consuming; its addictive nature makes it easy to lose hours. But it can also create an empty feeling that is impossible to fill outside of scrolling. The result can be diminished joy in hobbies or outside activities. You may only feel normal when you’re scrolling.

Does social media have any positive effects?

Despite the widespread push for social media regulations, the research is surprisingly divided on the impact social media and technology have on mental health. Yes, there is plenty of evidence supporting a detrimental relationship with mental health, but there are also some studies that have found positive correlations. Especially for people from marginalized communities, social media is a place to connect with like-minded people. It is a place to explore new ideas, find new hobbies, and even learn something new. The answer to “Is social media bad for your mental health?” is likely nuanced, ripe with both causations and correlations. People who struggle with depression, for example, are more likely to have higher social media usage, which in turn exacerbates their depression symptoms. People without depression, however, are much less likely to experience depression symptoms as a result of social media use. So, which came first: social media use or depression? It’s complicated. The type of content engaged with, the presence of online friends, and life outside of social media are all important factors. At the end of the day, there is no magic cure for mental health. Just like you can’t just exercise to make the depression go away, cutting down on social media is not likely to cure you of mental health issues. Instead, it is one piece of the puzzle.

What to do about it

Some strategies to reduce the negative impact of social media and cultivate a positive relationship include:

1. Have Screen Time Limits: One researcher recommends “sundown times” for teenagers struggling with social media overconsumption in which phones are put away after a certain time in the evening, in hopes of alleviating depression, anxiety, and sleep disturbances.
2. Practice Digital Detox: Take periodic breaks from social media to give your mind a rest from the constant influx of information and comparison. Disconnecting for a day or a weekend can help you reset and focus on your well-being.
3. Engage in Mindfulness Activities: Incorporate mindfulness practices into your daily routine to stay present and grounded. Mindful activities such as meditation, deep breathing exercises, or mindful walking can help reduce stress and increase your awareness of the present moment.
4. Cultivate Offline Connections: Nurture meaningful relationships with friends, family, and loved ones in the real world. Schedule social activities, outings, and quality time with those who uplift and support you, fostering genuine connections outside of social media.
5. Practice Self-Compassion: Be kind to yourself and practice self-compassion during challenging moments. Acknowledge and validate your emotions without judgment, and remind yourself that it’s okay to take breaks and prioritize your mental health.
6. Engage in Hobbies and Activities you Enjoy: Rediscover hobbies, interests, and activities that bring you joy and fulfillment. Spend time doing things that nourish your soul and bring a sense of purpose outside of the digital realm.
7. Create a Supportive Online Environment: Curate your social media feed by following accounts that inspire, motivate, and promote positivity. Unfollow or mute accounts that trigger negative emotions or comparisons, and seek out online communities that offer support and encouragement.

Remember, breaking a social media addiction is a gradual process that requires patience and self-care. By taking proactive steps to prioritize your mental health and well-being, you can reclaim control over your relationship with social media and nurture a positive mindset. You are not alone in this journey, and support is always available to guide you towards living your brightest life. If social media-induced depression is impacting your daily life and well-being, consider reaching out to a mental health professional for support. Therapy or counseling can provide you with coping strategies, self-care techniques, and a safe space to explore your feelings. We recommend Lifebulb Therapy for online and in-person therapy and Sondermind for online therapy.