February 29, 2024
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Photography by DZ FILM/Stocksy United
When I feel like the internet is affecting my mental health, I turn to these tips to get back to a healthier mindset and relationship with my online networks.
Often, I start the day by checking social media on my phone. It’s like a ritual where I catch up with a few close friends or work connections before mindlessly scrolling through my feed.
Doing an activity without any clear purpose might sound freeing. But when I’m depressed, this habit of aimless scrolling makes me feel worse about myself.
I start comparing my life to someone else’s, whether it’s a friend or a total stranger. As much as I enjoy building connections online, in these moments, I struggle to see their happiness as anything other than a reminder of my inadequacies.
If you’re like me and use social media to find work or connect with loved ones, vowing to stay offline or delete my accounts isn’t a realistic goal.
Instead, it helps to be more intentional about how I use social media. This includes limiting my time on these apps and investing more energy into positive connections.
There may be algorithms involved, but social media often feels like a game of chance. You never know what will pop up in your feed.
Sometimes I’ll get pulled in by gossip about a famous actor, or I’ll read a post warning about the effects of climate change. Before I know it, I’ve gone from boredom to feeling intrigued or hopeless about our planet’s future.
While social media may not necessarily be the cause of my depression, it can trigger negative feelings like anger and hopelessness, which can worsen my symptoms.
Feeling depressed may lead someone to seek connections online, but research suggests that social media influences depression and loneliness.
A 2020 study on Facebook users between the ages of 13 and 35 found that engagement with the site was associated with more depressive symptoms and less family satisfaction.
On the one hand, social media can help you stay connected with extended family and friends, but for some people, it can prompt feelings of envy or a fear of missing out (FOMO) on important milestones.
Moreover, the way you engage with social media seems to make a difference with depression. A 2021 review suggests that depression is linked to problematic use of networking sites, such as the frequency of use and dependence on them, as opposed to the amount of time spent on social media.
Everyone’s relationship with social media is different. For some people, it’s a way to connect with online communities, including those focused on managing depression.
Since there’s no blanket rule, it’s worth considering how social media is affecting your daily life and ability to carry out routines and responsibilities. For me, trying to be more aware of when social media is affecting my mood has been helpful.
Here are some signs I’ve noticed that are relevant to my depression:
As negative as these sound, I also experience the joy of waking up to videos that my friend frequently posts of her dogs. After exchanging a few messages and updates about our dogs, I feel lighter and ready to take on the day.
Social media isn’t all bad. Instead, it’s about increasing self-awareness and noticing when those subtle mood shifts are taking place, so I can do something about it.
As a writer, it’s important for me to have a professional presence, which includes interacting with fellow creators. I also recognize that my time and attention span are limited, so it’s important to be engaged while also setting reasonable limits.
Here are some strategies I’ve tried and why they’re helpful.
Depression can leave you feeling hopeless and isolated. As much as social media can be a tool for connecting with others and learning ways to cope with depression, it can also add to the burden of depression.
If social media is affecting your sleep, work, or enjoyment of life, it can help to reconsider your relationship with these social networking sites and make necessary changes.
Medically reviewed on February 29, 2024
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