Social media and mental health
For over 78% of Aussies, social media is a big part of our daily lives. It keeps us in touch with friends and family, serves up endless entertainment, and gives us a platform to share everything from cute pet pics to our TikTok dance moves. But it’s not always about funny memes and filters; social media can sometimes negatively affect our mental health and wellbeing.
So, if you're in the majority of people spending two hours a day online, how can you protect yourself against the negative impacts of social media?
How does social media impact our mental health?
As a leading youth mental health organisation who engages with thousands of young people every year, batyr constantly hears of the complex relationship between social media and youth mental health.
"While much of what we’re seeing in the media (and ironically, online) at the moment paints social media as all bad, we know it’s not the case for everyone,” says Katie Acheson, CEO at batyr.
“For many people, social media offers positive benefits. It can be a fantastic tool for building communities, connecting with like-minded individuals, or simply staying connected when feeling isolated.”
Katie mentions there's been a growing body of research on the negative impacts of social media, especially for teenagers, and some interesting trends are emerging.
"This research is ongoing and doesn't apply to everyone's experience," explains Katie, "but we are noticing some common themes and the need for safer, more responsible social media cannot be overstated."
What are some of the negative impacts of social media?
Social media can disturb your sleep
A good night’s sleep is one of the foundations of mental health and wellbeing, and scrolling through social media before bed can disrupt your rest. The blue light from screens can interfere with melatonin production, the hormone that helps you sleep.
Plus, the content can keep your mind buzzing, making it harder to drift off. Katie suggests trying to put away all screens at least two hours before bedtime to really get into relax mode.
Related: Lacking energy? Your nighttime routine could be to blame.
Social media and cyberbullying
While social media can be a place for making connections, it can also sometimes lead to cyberbullying and harassment. The anonymity of these platforms can encourage mean behaviour, known as cyberbullying. It's difficult to measure exactly how common it is due to varying definitions, but about one in five young Australians aged 8 to 17 have reported feeling excluded, threatened, or abused online.
Cyberbullying impacts our mental health just as much as in-person bullying, and can lead to feelings of depression, anxiety, self-harm, low self-esteem, and loneliness.
If you or someone you know is being bullied online, report it immediately to a guardian, manager (if you’re at work), or law enforcement, and block or delete the contacts responsible.
Social comparison and being unable to disconnect
Do you ever feel that fear of missing out (FOMO) that keeps you glued to social media? It’s that annoying feeling when you see friends enjoying sunny Europe while you're stuck in a 9-5 job or when you notice everyone at parties you weren’t invited to.
“The constant stream of posts showing people “living their best life” can often lead to feelings of dissatisfaction and anxiety if you perceive that you are missing out on something,” explains Katie.
“Social media gives us endless chances to compare ourselves to others and likes, comments, and follower counts become easy measures of success. But remember, people usually share the best or idealised versions of themselves online and what you’re seeing isn’t the whole truth,” Katie reminds us.
“If you notice that you tend to feel bad about yourself after seeing posts online, it could be a sign that you need to take a break from social media, even for a few hours a week. It might also be helpful to spend some time curating who you follow to be people that inspire you and make you feel good about yourself and unfollow accounts that don't do this. The bottom line is – be kind to yourself and remember nobody’s perfect no matter how it appears in your feed.”
Are there positive impacts of social media?
It’s not all doom and gloom, and we’re not saying you should immediately delete all your social media apps.
“Social media can be a positive force in your life if you can create a positive relationship with it,” explains Katie.
Here are some of batyr’s recommendations:
Engage, don’t compare: Social media should be about connecting with what makes you happy. Follow what brings you joy and unfollow what doesn't.
Stay safe and secure: Keep your privacy in check by managing your settings and being mindful of what you share online.
Join the conversation: Find online communities that match your interests. You might make new friends or learn something exciting!
Be mindful and intentional: Use social media purposefully. Focus on content that adds value and positivity to your day. Curate your feed with quality over quantity.
Know your limits: Notice when social media starts feeling stressful or negative, and take a break when you need to.
What is social media addiction?
Feeling like you're glued to your screen? It’s not just you. Social media platforms are crafted give you a burst of dopamine – the brain’s ‘feel-good’ hormone. This makes us feel good whenever we’re using social media, often leading us to check our feeds more than we’d like.
"Keeping an eye on how much time you spend online and its impact on your mood can help you strike a better balance between screen time and real-world activities,"Katie suggests.
Look out for signs that your social media habits might be getting out of hand:
Neglecting personal care and responsibilities
Using social media for emotional relief
Feeling anxious or upset when you’re unable to check notifications
Feeling an uncontrollable urge to check your feeds
Social media is impacting your sleep or daily routines
Experiencing withdrawal symptoms like anxiety or moodiness when offline
Social media is negatively impacting your relationships, work, or other important areas of life.
“In simple terms, being online should enrich your life, not consume it, Katie reminds us. "If you find yourself endlessly refreshing apps or feeling like your self-worth is defined by your online presence, it might be time for a break or a talk with a healthcare professional."
batyr's tips and tricks to limit social media’s impact
Breaking habits can be tough, especially when it comes to social media. But there are plenty of ways to reduce the negative impact on your mental health:
Understand your usage: Most smartphones have a feature that shows how much time you spend on your phone, which can be a good starting point.
Swap scrolling time for IRL time: If you wake up first thing in the morning and jump on Instagram, try swapping it out for 10 minutes of yoga or a walk around the block.
Device-free time: If possible, set some time for device-free time. This could be dinner, two-hours before bed or another time that works for you.
Talk about it: Discuss your social media use with someone you trust. It could be a matter of setting boundaries with friends and family, or discussing with your health professional, either in-person or over the phone via telehealth.
Social media tips for parents
Managing your child’s social media can feel like navigating a maze, but it doesn’t have to be overwhelming - it's about finding the right balance for your family.
Set clear boundaries: Establish simple rules for social media use. Maybe create phone-free zones in the house or set specific times when screens are off-limits, like during meals.
Stay watchful: Monitor how much time your child spends online and what they’re doing. Explore parental control apps and try them out yourself before your kids use them.
Prioritise safety: No tool is foolproof, so focus on building good online habits. Open up conversations about online safety to help your child navigate the social media confidently.
Lead by example: Show your kids how to balance social media with other activities. Your own habits can set a positive tone.
Encourage offline fun: Make sure there are plenty of non-digital activities to enjoy. Join in on the fun and explore new hobbies together.
Use social media positively: Turn it into a fun family activity, like learning a new TikTok dance or discovering new skills together.
Be realistic: Social media is a part of life, so aim for moderation and mindful use. It’s all about finding what works best for your family.
How does Katie manage social media?
"Personally I turn to WhatsApp and Facetime when it comes to authentically connecting online with others," Katie says. "I try to limit time on social media to the end of the day, when I just need to switch off and let TikTok entertain me. Authenticity is really key for me and I think young people are generally embracing authenticity too. Young people value transparency, honesty and genuine connection and it's important that social media companies create safe and empowering platforms for them to engage with, and that young people are a part of the solution."
If you or someone you know needs help please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
Please note: The information throughout this article serves as broad information and should not replace any advice you have been given by your medical practitioner.