Social media is a double-edged sword: it can be a fantastic way to keep in touch with friends and family, stay updated on the latest news and even find inspiration. But on the flip side, it can seriously mess with your head. With recent statistics showing a strong link between social media use and mental health issues, let’s consider how we can enjoy the perks of social media without letting it damage our wellbeing.

Studies show that 90% of young adults are active on social media and this heavy usage is often correlated with higher levels of anxiety, depression and feelings of loneliness. A study by the Royal Society for Public Health in the UK found that social media platforms like Instagram and Facebook have a significant impact on young people's mental health, contributing to increased levels of anxiety and depression.

So, what's going on here?

One big culprit is the constant comparison game (doomscrolling, anyone?). We scroll through our feeds and see perfectly curated snapshots of other people's lives – exotic vacations, new jobs, flawless selfies. It's easy to forget that these posts are often the highlights, not the everyday reality. When we compare our behind-the-scenes with someone else's highlight reel, we can end up feeling pretty rubbish about ourselves. It's crucial to remember that everyone has struggles and bad days, and most of us don’t tend to share them online.

Social media can also lead to what's known as "social comparison theory." This is when we determine our own social and personal worth based on how we stack up against others, which can be a recipe for insecurity. To combat this, try focusing on your own achievements and goals rather than measuring yourself against others and your perception of their success. Celebrate your victories, no matter how small, and remember that everyone’s journey is unique.

Another issue is the negative impact on mental health. Social media can be a breeding ground for cyberbullying and harassment. Even just witnessing negative interactions can take a toll on your mental health. Anxiety and depression are common results of these negative experiences. The pressure to keep up with constant updates and the fear of missing out (FOMO) can also exacerbate these feelings. Sometimes, we need more JOMO in our lives (joy of missing out).

What’s the solution?

To begin with, reclaiming control of your social media usage is key. Have you ever considered switching off all of your social media notifications? You know, the little bings, bongs, banners and badges. Notifications are designed to grab your attention and pull you back into the app. By turning them off, you decide when to check your social media, not the other way around. This simple step can help reduce the compulsive need to constantly check your phone and can lead to a more intentional and mindful approach to social media.

It’s also important to consider curating your feed. Follow accounts that inspire and uplift you. Unfollow or mute those that bring you down or make you feel inadequate. It’s okay to take a break from certain people or topics that are negatively impacting your mental health. Social media should be a space that brings you joy and inspiration, not stress and anxiety.

Setting time limits for social media use can also be a game-changer. Many phones have built-in features that allow you to track and limit the amount of time you spend on apps. Use these tools to set boundaries for yourself. Maybe you only check social media during certain times of the day or limit yourself to a specific amount of time each day. This can help prevent the endless scrolling that often leads to feelings of dissatisfaction and wasted time.

Perhaps you need to consider engaging in more offline activities. Spending time with friends and family in person, pursuing hobbies and getting outside can all provide a much-needed break from the digital world. These activities can help you feel more grounded and connected to the real world, which is often more fulfilling than the virtual one.

Practicing mindfulness can also help mitigate the negative effects of social media. Mindfulness involves being present in the moment and aware of your thoughts and feelings without judgment. When you do check social media, try to be mindful of how it makes you feel. If you notice that certain posts or interactions are making you feel anxious or down, acknowledge those feelings and consider taking a break.

Remember, it’s okay to log off. Taking a break from social media doesn’t mean you’re missing out on life – it can actually help you be more present and engaged in the world around you. Utilise your phone's 'do not disturb' function to disconnect for a few hours, a day or even a week. Stepping away from the digital world can provide a much-needed reset, helping you reconnect with yourself and those around you.