There is no way to avoid it – social media literally is all around. It is part of our daily lives from the very moment we wake up till the time we sleep, that is, from the first time we check our phones in the morning to the last time we look at them at night. Not only does the new medium keep us updated and connected, but it also lets our creative side flourish and our individualism be visible. However, the social media world is not without its negative points, and they can affect our self-esteem and our mental health without us even realizing it.
The Illusion of Perfection
If you open any app, you will immediately see a lot of smooth-skinned faces, beautiful vacations, and easy successes. In their article “Perfection in Social Media,” Samantha Gonzalez and Alyssa Acost, psychology students from Loma Linda University, point out that a lot of fake social media accounts are nothing but perfect pictures. Children and adults alike who grow up exposed to these idealized images may eventually come to believe that they are not good enough.
Seeking Validation
The number of fans/followers, comment-to-post ratios, and likes are the new, today’s worth meters. The desire to be approved in this way may encourage individuals, especially young users, to behave in an unhealthy way, which may extend to being always actively self-promoted and releasing provocative or dangerous content. The need to show the “perfect” side of oneself on the web is so oppressive that the desire for acceptance mostly gives way to rejection or instances of cyberbullying.
Cyberbullying and Negative Feedback Loops
Due to the anonymity and the distance of social media, users can post things that they would not say face-to-face. One study shows that 16% of secondary school students have been cyberbullied. Gonzalez explains that a string of harsh remarks and pushing online is heartbreaking for self-esteem, giving rise to depression, anxiety, and feelings of worthlessness. Once someone gets caught in the cycle, it is really difficult to get out of it.
Addiction by Design
What makes it so hard to log off? Dr. Nina Vasan and Dr. Sara Johansen of Stanford dissect the matter and say that social sites are programmed to get us hooked. The continuous mix of likes, notifications, and comments energizes the brain’s dopamine system—the very system that is linked to motivation and addiction. Johansen clarifies that it’s not the joy of getting a like—it’s the uncertainty of when it will occur that makes people keep scrolling endlessly. The cycle can turn into a rapid addiction, which can consume confidence and happiness in daily life.
Sleep, Isolation, and Exposure to Negativity
Social media overuse can affect one’s mood and be a factor in overall well-being. The blue light from screens is a sleep disruptor, nocturnal scrolling leads to sleep deprivation, and time spent online is often a substitute for face-to-face relationships; thus, individuals tend to feel isolated. And on top of that, constant exposure to disturbing content, i.e,. Violence or bad news can result in increased stress, anxiety, and even shock.
Strategies for Safeguarding Mental Health
You can keep your mind healthy when using social media if you really mean to. Some tips include less time on screens, picking accounts that lift you up instead of bringing you down, and taking breaks often. Before you dive into scrolling, think. Make room for fun away from screens, and lean on friends or experts who help.
When it comes to tech, businesses are seeing how big their part is in making the online world a safer place. Dr. Vasan and Dr. Johansen work with platforms like Pinterest and TikTok to bring in tools that help users feel better, such as helpful tips when they look up sad things. AI is used to block bad words and even help users think twice before writing mean things. Sure, keeping things nice online is hard, but moving from just doing less harm to actively helping is a good move.
Fostering a Healthier Self-Image and Relationship with Social Media
Educating individuals—particularly young users—about how social media affects them can make it simpler to distinguish between reality and the highlight reels. Establishing personal boundaries, identifying accomplishments that aren’t based on likes, and openly discussing self-worth all serve to fortify a sense of value not based on social media metrics. Encouraging the variety of body types, ethnic backgrounds, and abilities also disrupts the limited standards of beauty and encourages a broader image of what self-worth can be.
The trick is to learn to use it in healthier ways—having boundaries, questioning what you see, and keeping in mind that most of what we see online is just the best parts, not the whole picture.