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The Impact Of Social Media On Mental Health: Understanding The Risks And Benefits

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The Dark Side Of Social Media

Introduction

Disclaimer: This article mentions self-harm, suicide, eating disorders, and harassment.

Social media&#39;s rise and unprecedented popularity are perceived as a reflection of futuristic forms of social interactions and virtual connections.

Social media has constructed a trailblazing path for the digital world. Most of the studies center around the promising results of social media and, therefore, encouraging the development of such technological advancement. Social media&#39;s rise and unprecedented popularity are perceived as a reflection of futuristic forms of social interactions and virtual connections.&nbsp; 
&nbsp;

However, it is gradually becoming clear that social media endangers the sheer fabric of society by influencing people, networks, firms, and all social institutions. What was alluded to as the inception of a new era has manifolded opportunities for sinister purposes and counterintuitive activities, such as cyberbullying, social media addiction, harassment, the spread of misinformation, a lack of privacy, and the exchange of illicit substances<a href="#accordion">[1]</a>. 
&nbsp;

This article discusses the multidimensionality of what is termed the dark side of social media and depict the various unfortunate results of its rampant consumption by society.&nbsp;

&nbsp;

Understanding The Dangers of Social Media

Research has suggested that people feel compelled to participate and leave a digital footprint in the virtual world. The addiction to social media apps is not an exaggerated notion. It is rather the realistic and enthralling effect of two chemicals abundantly released when an individual interacts on social media platforms. These two chemicals are: 
&nbsp;

<h5>a) Dopamine</h5>

For a long time, scientists were under the impression that <a href="https://merisehat.pk/article/dopamine-detox-how-to-fix-your-screen-addiction">dopamine</a> exclusively functioned to encourage pleasure and feelings of delight in the brain. However, recent research delves further into the complex and multifaceted biomechanism of the chemical.&nbsp; 
&nbsp;

Dopamine boosts individuals to not settle for monotony, and continuously search and seek for what they truly desire. The chemical is invigorated by capriciousness, elusive and vague information, and remuneration signals. Essentially, these are all the specific states of social media that create mystery and curiosity<a href="#accordion">[2]</a>. 
&nbsp;

The previously cryptic chemical has such a magnetic pull and irresistible charm that it is comparable to alcohol and drugs. Studies aiming to gauge the effect of dopamine have revealed that tweeting appears to have a stronger and more enthusiastic effect on individuals, making it more difficult to quit than cigarettes or liquor<a href="#accordion">[2]</a>. 
&nbsp;

<h5>b) Oxytocin&nbsp;</h5>

Another chemical that influences social media use is oxytocin, a chemical commonly linked to expressions of love. But what is more peculiar is how the same chemical has an increased flow when a person tweets or posts or shares virtual content on social media. Just 10 minutes of social media use can cause a 13% rise in oxytocin levels, a spike that was normally seen in individuals on their wedding day<a href="#accordion">[3]</a>.&nbsp; 
&nbsp;

Moreover, the benefits of oxytocin such as trust, feelings of affection, decreased stress, and generosity are all also associated with web-based entertainment. Subsequently, social media users have demonstrated to be more trusting than the typical internet client. The average Facebook user is 43% more probable than other internet clients to feel that the vast majority can be relied upon<a href="#accordion">[2]</a>. 
&nbsp;

Along with the unprecedented surplus of mood boosters such as dopamine and oxytocin, social networking and the facade of an internet presence promote feelings of elation. They also disrupt a person&#39;s restraint to avoid such content daily.

&nbsp;

Addiction, regardless of the guilty substance, always has a negative connotation; an excess of anything has never done anyone any good. Similarly, the addictive nature of social media has inculcated pseudo values, norms, and ethics that are validated through social media. This can be aptly visualized through the skewed reward system. 
&nbsp;

Social media platforms have presented a myriad of functions and features through which the wider public can share their opinions and thoughts. Whenever an individual posts a photo or shares an article that aligns with their political stance, they continuously glance over their phones to revel in the stream of notifications. The increasing number of interactions - likes, reactions, comments - reverberating with the sound of the notifications creates the same sentiment a gambler experiences when successful at the slot machine, or a chain smoker when they puff their cigarette. They are relieved and exhilarated to know that the majority of their followers (mostly close friends and family members) endorse their thoughts and opinions, praise their pictures, or commend their eloquence and activism on a social issue.&nbsp;

&nbsp;

Even though social media is championed for creating innovative ways to battle dejection, promote social interactions, and decrease solitude, studies indicate that the opposite may actually be true. By normalizing the counterproductive culture of comparison, research suggests that the exponential endemic of social media platforms after 2010 has resulted in more cases of mental health disorders and internalized problems<a href="#accordion">[4]</a>.

&nbsp;

<h4>"Is social media adding to your anxiety? Try out the <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a> and check your stress level today!" </h4>

Researchers often refer to people who were born after 1995 as iGen due to their heavy dependence on social media. As a result of the increased time spent on new media screen activities, iGen adolescents have a higher incidence of panic attacks, prolonged depressive episodes, irregular meal patterns due to underlying eating disorders, and lingering and intrusive thoughts of self-harm and suicide<a href="#accordion">[4]</a>.&nbsp;

&nbsp;

Whenever people stumble on perfectly curated photos of celebrities, social media influencers, and people surrounded by fame, they are more likely to question their satisfaction with life and compare their average lives with sponsored ones. Breathtaking vacation posts can further affect a person&rsquo;s self-esteem as people begin comparing their corporate cubicles to hotel rooms, cafeteria lunches to massive spreads in restaurants, and crowded modes of commute to private jets. When users are repeatedly supplied with such extravagant and unrealistic life expectations, they become more conscious. This can result in corresponding coping mechanisms. They might start mimicking the celebrities in the way they talk, dress, and even eat. As per studies, many people end up splurging their paychecks at the same clothing boutiques as their favorite celebrities<a href="#accordion">[5]</a>. Repetitive comparisons tend to cause more drastic decisions.&nbsp;

&nbsp;

Photoshopped images on social media platforms have stemmed self-image and bodily insecurities in countless individuals, especially younger girls and women. Disappointment with body weight or shape is essentially the predominant factor that encourages modified eating behaviors among teenagers and young adults. There is substantial proof featuring a directly proportional relationship between excessive social media use and the recurrence of dietary problems<a href="#accordion">[6]</a>. Moreover, individuals end up subscribing to fad diets and unhealthy weight loss programs to achieve the unrealistic beauty standards set by computed filters, photoshop editors, and social media applications.

&nbsp;

There exists another class of social media users - those who do not compare their lives with that portrayed on the internet; rather, they choose to spew hate online. In the last decade, there has been a surge of targeted crimes and hate-motivated attacks on sectarian groups, ethnic minorities, the trans community, and anybody that is not categorized as &lsquo;normal&rsquo;. Thus, raising concerns about the association between hate speech online and targeted attacks, as well as the role of companies and governments in policing the online discourse<a href="#accordion">[7]</a>. According to research analysts, the patterns in hate crimes across the world point to a shift in the political environment, and social media can further amplify this friction<a href="#accordion">[7]</a>.&nbsp; 
&nbsp;

Moreover, hateful exchanges online have given rise to cyberbullying, racism, sexism, and at the most extreme, physical acts of violence.&nbsp; The accessibility of social media has allowed us to catalyze hate and dissent, spread vitriol, and galvanize people toward common objectives. People or keyboard netizens from the comfort of their homes, can insult, abuse, and even threaten foes and rivals, and remain masked. Social media has further perpetuated predatory behaviors such as stalking and hacking<a href="#accordion">[8]</a>. Moreover, social media has, in effect, achieved what it hoped to - it allows people to lead a solitary life and yet be &#39;social&#39; with other virtual users. However, it has done so at the cost of compassion and human decency.&nbsp;

&nbsp;

The herd mentality has grouped individuals and aggravated situations where people would be hesitant if they were alone. Trends are quickly adopted because of the lingering fear of missing out (FOMO). Furthermore, people are quick to form an opinion as they are afraid to be ostracized for choosing the wrong side<a href="#accordion">[8].</a> This is perhaps why it is necessary to evaluate the existing guidelines, censorship, and rules of conduct of most social media applications.&nbsp; 
&nbsp;

Conclusion

Engineers and software developers work tediously with a product team to build and invent a forum, platform, or application.&nbsp;These social media apps are created to grasp a user's attention and provide them with enough incentive to stay hooked on their web application.&nbsp;This strategy works, and assists companies to seal deals, monetize through advertisements, and bring money in as many versatile ways as they can.&nbsp;However, similar to a gambling problem, or substance addiction, consumption of social media can cause mental health concerns and influence psychological desires.

[1] Baccarella, C., Wagner, T. F., Kietzmann, J., & McCarthy, I. P. (2018). Social media? It's serious! Understanding the dark side of social media. European Management Journal, 36(4), 431-438.

[2] Seiter, C. (2016, August 10). The Psychology of Social Media: Why We Like, Comment, and Share Online. Retrieved from Buffer:

[3] Penenberg, A. L. (2010, July 1). Social Networking Affects Brains Like Falling in Love. Retrieved from Fast Company:

[4] Twenge, J. M., Joiner, T. E., Rogers, M. L., & Martin, G. N. (2018). Increases in Depressive Symptoms, Suicide-Related Outcomes, and Suicide Rates Among U.S. Adolescents After 2010 and Links to Increased New Media Screen Time. Clinical Psychological Science, 6(1), 3-17.

[5] Newbert, J. (2020). Celebrity Impact on Fashion Brand Choice Using Social Media. University of South Carolina, Scholar Commons, 66.

[6] Dutta, S. S. (2022, March 28). Eating Disorders and Social Media. Retrieved from News Medical:

[7] Laub, Z. (2019, June 7). Hate Speech on Social Media: Global Comparisons. Retrieved from Council on Foreign Relations:

[8] Dalomba, F. (2022, March 1). Pros and Cons of Social Media. Retrieved from Lifespan

Zarlish Kazmi

Digital Detox: Should You Quit Or Lower Your Dose?

Overview

Be it your fav celebrity&rsquo;s marriage, divorce or just a random blogger&rsquo;s gossip on Instagram, admit it, we are all hooked and the juiciest content is often the most toxic too. Most of us can scroll on social media endlessly. Raccoon memes and sad boi reels have become my entire personality. However, a little self-reflection has also made me wonder if I am shaping myself according to the content I am seeing. We are very used to negative humor and our need to relate to it.

All of us are in a <a href="https://merisehat.pk/article/signs-that-you-are-toxic-and-how-to-fix-it">toxic </a>relationship with the digital world. The constant bursts of dopamine has left us feeling empty or numb when we do not have our devices in hand. 
&nbsp;

social media addiction

In today&#39;s era, the blend of digital and real has become so seamless that it&#39;s hard to decipher where one ends and the other begins. As our reliance on digital platforms burgeons, the question that looms large is: Do we need a digital detox? Let&rsquo;s navigate through the maze of digital consumption and understand its implications on our psyche. 
&nbsp;

The Pervasiveness Of Digital Consumption: The reach and depth of digital media in our lives is staggering. According to a Common Sense Media report from 2019, US teenagers are glued to screens for more than 7 hours daily, barring academic activities. The figure is similar for adults, who clock around 6 hours. 
&nbsp;

The Neurological Web: Why We Can&#39;t Let Go: The allure of digital platforms is deeply rooted in neuroscience. Notifications, messages, and social media interactions induce dopamine release, a neurotransmitter driving pleasure sensations. In a 2016 study published in the Journal of Applied Psychology,&nbsp; it was found that this cycle of dopamine release fosters addictive patterns, causing an incessant need for digital engagement. 
&nbsp;

<h5>Consequences Of Digital Excess: Recognizing The Signs</h5>

<ul>
	<li>Attention Fragmentation: Persistent digital interruptions create an environment where maintaining focus becomes arduous.</li>
	<li>Cognitive Overload &amp; Fatigue: Prolonged screen time leads to not only eye strain but cognitive weariness, diminishing our processing capabilities.</li>
	<li>Sleep Disturbances: Prolonged screen exposures, especially before bedtime, interfere with melatonin secretion, disrupting sleep cycles.</li>
	<li>Erosion Of Social Fabric: A paradoxical outcome of digital immersion is social disconnection, leading to elevated feelings of isolation. 
	&nbsp;</li>
</ul>

<h5>Digital Detox: The Great Debate - Quit Or Reduce?</h5>

<ul>
	<li>The Cold Turkey Approach: Completely cutting off can work wonders for a few but can be jarring for many. Disconnection can induce symptoms akin to withdrawal in several individuals, as delineated in a study by University of Maryland.</li>
	<li>Gradual Reduction: A more feasible approach for a majority, this involves steadily decreasing screen time. It aids in recalibrating the brain&rsquo;s reward mechanisms without triggering distress. 
	&nbsp;</li>
</ul>

<h5>Strategies Rooted In Research</h5>

<ol>
	<li>Periodic Disengagement: According to a 2011 study published in Opthalmic and Physiological Optics the 20-20-20 rule is effective in mitigating eye strain: every 20 minutes, focus on something 20 feet away for 20 seconds. 
	 
	Here&rsquo;s how you can master it:</li>
</ol>

<ul>
	<li>Identify Your Work Cycles: Start by identifying your periods of focused work. These should ideally last around 20 minutes. Use a timer or a dedicated app to track time.</li>
	<li>Set Up Reminders: Create periodic reminders on your computer or phone to alert you every 20 minutes. You can use apps like &quot;Time Out&quot; for Mac or &quot;Eye Care 20 20 20&quot; for Windows.</li>
	<li>Choose A&nbsp;Distant Object: Identify an object or point at least 20 feet away from you that you can focus on when your timer goes off. Make sure it&#39;s something that won&#39;t strain your eyes further.</li>
	<li>Engage In The 20-20-20 Rule: Once the timer or reminder alerts you, shift your focus from your screen to the object you selected. Focus on this object for 20 seconds.</li>
	<li>Blink And Breathe: While focusing on the distant object, make a conscious effort to blink. This can help refresh the eye&rsquo;s tear film. Take deep breaths to help relax your overall body and return your focus to work.</li>
	<li>Return To Work: After completing your 20-second break, you can return your focus to your screen and resume your tasks. Reset your timer for another 20 minutes.</li>
	<li>Make It A&nbsp;Habit: Consistency is key for the 20-20-20 rule to be effective. Make it a regular practice to integrate these steps into your daily routine.</li>
	<li>Monitor Results And Adjust: Take note of how your eyes feel after implementing this rule for several days. If you find relief from eye strain, continue with the practice. Otherwise, consider consulting an eye care professional for personalized advice. 
	&nbsp;</li>
</ul>

<ol start="2">
	<li>Embrace Night Mode: Modern gadgets offer &ldquo;night mode&rdquo; options, curbing blue light emission during evenings, a prime contributor to disrupted sleep. Here&rsquo;s how you can activate it:</li>
</ol>

<ul>
	<li>Identify the screens you use in the evening (phone, tablet, computer).</li>
	<li>Go to display settings on each device.</li>
	<li>Turn on &quot;Night Mode&quot; or a similar option that reduces blue light.</li>
	<li>Automate the feature to activate during your typical evening hours.</li>
	<li>Use your device in the evening and adjust settings if needed for comfort.</li>
	<li>Track any improvements in sleep quality over a week.</li>
	<li>Consistently use &quot;Night Mode&quot; to help improve sleep quality. 
	&nbsp;</li>
</ul>

<ol start="3">
	<li>Demarcate Tech-Free Sanctuaries: Areas like bedrooms or dining spaces can be earmarked as zones free from digital interference. Achieve it successfully by following these steps:</li>
</ol>

<ul>
	<li>Choose areas like bedrooms or dining spaces for tech-free sanctuaries.</li>
	<li>Remove gadgets from these spaces</li>
	<li>Inform family members about the tech-free zones.</li>
	<li>Place books or board games as alternative entertainment.</li>
	<li>Stick to the no-tech rule, especially during mealtimes or bedtime.</li>
	<li>Tweak the sanctuary boundaries or rules based on observations. 
	&nbsp;</li>
</ul>

<ol start="4">
	<li>Intentional Digital Consumption: Prioritize meaningful digital interactions. It&#39;s crucial to differentiate between mindless scrolling and purposeful usage. Here&rsquo;s how you can do it:</li>
</ol>

<ul>
	<li>Identify your essential digital activities, such as work emails, research, or connecting with family.</li>
	<li>Implement time restrictions on non-essential apps or websites.</li>
	<li>Use prompts to remind you of your time limits or purpose when using devices.</li>
	<li>Place essential apps on your home screen for easy access and non-essential ones in folders.</li>
	<li>Turn off notifications for non-essential apps to minimize distractions.</li>
	<li>Have a purpose each time you unlock your device; be it learning, communication, or productivity.</li>
	<li>End your day by reviewing digital activities to ensure alignment with your priorities.</li>
	<li>Based on the review, adjust your settings or self-imposed rules to better meet your goals for intentional digital consumption. 
	&nbsp;</li>
</ul>

Bottom Line

A blanket cessation of digital devices is perhaps impractical for the majority. However, an informed, measured approach towards digital consumption can be the key to harnessing its benefits while safeguarding our mental well-being.

Umna Salah

Social media has revolutionized the way we communicate, share information and interact with each other. It has become an integral part of our daily lives, with millions of people around the world using it to connect, share experiences, and express themselves. However, while social media has many benefits, there is growing concern about its impact on mental health. 
&nbsp;

Effects of Social Media

The negative impact of social media on mental health is a growing concern, especially among young people. Social media platforms can lead to feelings of loneliness, depression, anxiety, and low self-esteem. 
 
Here are some of the ways in which social media can negatively affect mental health:

<ol>
	<li>Cyberbullying: Cyberbullying is a serious problem on social media platforms, and it can have a significant impact on mental health. Victims of cyberbullying may experience depression, anxiety, and low self-esteem. 
	&nbsp;</li>
	<li>FOMO (Fear of Missing Out): FOMO is a common phenomenon among social media users. People may experience anxiety, stress, and depression when they see others having fun, achieving success, or engaging in activities that they cannot participate in. 
	&nbsp;</li>
	<li>Social Comparison: Social media platforms make it easy to compare oneself to others. This can lead to feelings of inadequacy, low self-esteem, and anxiety. 
	&nbsp;</li>
	<li>Addiction: Social media addiction is a growing problem, and it can have a significant impact on mental health. Addiction to social media can lead to feelings of anxiety, depression, and low self-esteem. 
	&nbsp;</li>
</ol>

While social media has been linked to negative effects on mental health, it also has positive effects. Social media platforms can provide a sense of community, support, and encouragement. 
 
Here are some of the positive ways in which social media can affect mental health:

<ol>
	<li>Social Support: Social media can provide a sense of social support, especially for those who may feel isolated or alone. It allows people to connect with others who share similar interests, experiences, and challenges. 
	&nbsp;</li>
	<li>Encouragement: Social media platforms can be used to share inspirational messages, positive affirmations, and motivational stories. This can help people feel encouraged and motivated to achieve their goals. 
	&nbsp;</li>
	<li>Information Sharing: Social media can be used to share information about mental health, including resources, tips, and advice. This can help reduce stigma and increase awareness about mental health. 
	&nbsp;</li>
</ol>

While social media can have negative effects on mental health, there are strategies that can help mitigate these effects. 
&nbsp;

Here are some ways to minimize the negative impact of social media on mental health:

<ol>
	<li>Limit Your Use Of Social Media: Limit the amount of time you spend on social media. Set aside specific times of the day to check social media, and avoid using social media before bed. 
	&nbsp;</li>
	<li>Be Mindful Of Your Social Media Use: Be mindful of how social media makes you feel. If you notice negative emotions or thoughts, take a break from social media. 
	&nbsp;</li>
	<li>Use Social Media For Positive Purposes: Use social media to connect with others, share positive messages, and seek support. 
	&nbsp;</li>
	<li>Seek Professional Help: If you are experiencing symptoms of anxiety, depression, or any other mental health problem, seek professional help. 
	&nbsp;</li>
</ol>

Social media has both positive and negative effects on mental health. While it can provide a sense of community and support, it can also lead to feelings of anxiety, depression, and low self-esteem. Therefore, it is important to be mindful of how social media makes us feel and take steps to mitigate its negative effects.

Ultimately, the key to maintaining good mental health while using social media is to find a balance between its benefits and risks. By setting limits on our social media use, being mindful of our emotions, and seeking support when needed, we can reduce the negative effects of social media on our mental health and reap its benefits to stay connected with others, share positive messages, and stay informed.