How Social Media is Changing Your Mind

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Social media has become a significant part of our daily lives, shaping how we see ourselves and interact with others. It often leads to unintended consequences on mental health, creating a constant internal monologue filled with self-judgment, anxiety, and comparison. My journey with social media led me to question its impact on myself and my peers. I took a no-work vacation to Jasper, Alberta, for the first time in four years, turning off all social media and emails. On the first day, I experienced "phantom vibration syndrome," constantly checking my phone and feeling anxious without it. By the fourth day, I finally felt comfortable being disconnected. This experience made me wonder what social media is doing to us all.

Studies show a strong link between high social media use and increased anxiety and depression, particularly among young people. The top three diagnoses on university campuses are anxiety, depression, and stress, and social media is a significant factor. With 90% of 18 to 29-year-olds on social media, spending an average of two hours daily, the effects are widespread and concerning. Anything we do this frequently impacts us profoundly, and social media is no exception.

There are four main stressors that social media imposes on us. The first is the "Highlight Reel," where we only see the best moments of others' lives and compare them to our behind-the-scenes reality. This constant comparison breeds insecurity and dissatisfaction. The second is "Social Currency," where likes, comments, and shares have become a form of currency that attributes value to us. When a post doesn't get enough likes, we feel devalued and may take it down. This alters our sense of identity, making us dependent on others' opinions for self-worth.

The third stressor is "F.O.M.O." or "Fear of Missing Out," a social anxiety that makes us afraid of missing potential connections, events, or opportunities. Many would delete their social media accounts if not for the fear of being left out. Finally, the fourth stressor is "Online Harassment," where 40% of adults have experienced harassment online, with much worse odds if you're a woman, LGBTQ+, a person of color, or a religious minority. This harassment can lead to severe mental health issues, even driving some to take their own lives.

These stressors can lead to addiction-like behaviors with social media use, causing us to crave likes and validation. The constant need for validation results in heightened anxiety and depression. A study found that students who spent two hours a day on social media reported higher levels of anxiety, depression, and suicidal thoughts. It's alarming, especially when children as young as 12 are affected.

I don't advocate for quitting social media; it isn't going anywhere. Instead, we should practice "safe social." Recognizing the problem is the first step. Becoming aware of how social media affects us helps us notice the signs when they occur. The next step is to audit your social media diet. Reflect on how your social media use makes you feel and whether you're happy with it. If not, create a better online experience by curating your feeds to show what inspires and uplifts you rather than what drags you down. You don't have to follow everyone, not even your "friends." Finally, model good behavior online, just like you would offline. Social media is a tool; it can tear you down or lift you up, depending on how you use it.

Ultimately, you have 24 hours daily, and if you spend two on social media, ensure those two hours are filled with inspiration, laughter, and positivity. Social media doesn't have to harm your mental health; with mindful usage, it can be a source of motivation and joy.