The Dark Side of Social Media

In a previous post, my team and I explored how social media use can negatively impact body image in youth. As young people are on their phones more and more, constant exposure to unrealistic beauty standards can leave them particularly vulnerable to low self-esteem and unfavorable social comparisons. However, evidence suggests that poor body image is not the only impact of social media on youth.

As rates of anxiety and depression in teens have been growing alongside an increase in social media usage, we have to wonder how closely the two are connected. In 2021, Statistics Canada reported that 36% of youth experience clinically concerning symptoms of depression, and 23% experience elevated levels of anxiety. At the same time, 81.3% of Canadian youth reported spending more than two hours on social media daily, and 96% reported regular use of at least one social media platform, rates that are similar or higher among teens in the US. Multiple studies have found a correlation between social media use and poor mental health, and it makes sense why.

We all know that people tend to share just the highlights of their lives on social media, rarely sharing the challenges or low points they may be experiencing. Scrolling through social media, it seems like everyone is going on a beach holiday, showing off their perfectly airbrushed bodies, or sharing the great news of their newest accomplishments. We can't help but compare ourselves to these seemingly “perfect” lives, even when we know they are fabricated. This constant comparison can make a young person feel inadequate or worthless, leading to feelings of depression and anxiety. On top of this, the more we scroll, the more we see all the things we are missing out on. Imagine going on Instagram and noticing pictures of all your friends at a party you weren’t invited to. It hurts, right? And yet, we keep wanting to check for updates. Who is at the party? Are they having fun without me? This unhealthy cycle of fear of missing out (FoMO) can impact your self-esteem, trigger your anxiety, and make you feel incredibly alone.

In addition to negative social comparisons, displacement theory provides another answer as to why screen time and social media have a negative impact on health and mental health. The theory posits that spending large amounts of time on social media allows an individual less time to spend on other mental-health-promoting activities like sleep, physical activity, recreational and social activities with friends, and pursuing pleasurable hobbies.

Although a correlational relationship has already been established, our study is the first to examine a causal relationship between social media use and mental health in youth experiencing emotional distress. Among 220 youth experiencing symptoms of anxiety or depression, we found that reducing social media by half, to a maximum of one hour per day, led to greater reductions in anxiety, depression, the experience of FoMO, and increases in sleep compared to a placebo group that had unrestricted access. Our findings support the “displacement theory” of screen time, suggesting that spending less time on things that make people truly happy makes people more likely to experience poor mental health. Although our findings did not demonstrate that reduced social media improved mental health due to reduced negative social comparisons, it is too early to throw “the baby out with the bathwater,” as correlational studies have found this link.

While it makes sense to think that reducing social media usage would make people feel even more isolated or left out, our study indicated that the opposite was true. Although initial reduction time in social media may increase FoMO, this typically only lasts a few days, and our findings support that FoMO will go down with continued reduced use. In fact, reduced social media use may lead to increased social connection and positive mental health behaviors as people are forced to adapt and meet their social needs in healthier ways.

The study also indicated that reduced social media use led to earlier bedtimes and longer sleep. As the displacement theory suggests, less time on social media means more time to get some well-needed rest. On top of this, reduced feelings of anxiety and depression likely helped people fall asleep easier, or perhaps the increased sleep resulting from less social media use reduced anxiety and depression symptoms. Further research is needed to make the direction of these findings more clear.

The results of the study beg the question: why do we torture ourselves? Sure, social media has many benefits. It helps us connect with long-lost friends, plan our social lives, and share our successes with people we care about. But when our life becomes a constant competition, and we feel like we just don't measure up, and when we know social media takes time away from sleep and in-person social and recreational activities that make us feel good, why do we continue to use it so much?

Important takeaways from our study suggest reducing your usage of social media will help you get more sleep and boost your mood. Instead of scrolling on Instagram, try taking your dog for a walk, reading a book, or catching up with a friend. As parents, we suggest implementing rules to reduce screen time during meals or social activities to promote better attachment and connection with friends and family. We also recommend implementing a “no-phone” rule 30 minutes before bedtime and no-phones in children's and youth’s bedrooms overnight. Lastly, parents are the most important role models for their children, and there is a relationship between parent screen and social media use and their children’s mental health. This means parents should also try to reduce their own social media use and engage in non-screen health-promoting alternative activities, as well as support their children in doing the same. This will help your child promote better sleep, lead to more efficient learning at school, and improve their mental health.