Strategies for preserving psychological wellbeing amidst the digital era of social networks

Strategies for preserving psychological wellbeing amidst the digital era of social networks

In the digital age, social media platforms have become an integral part of our lives, connecting us with friends, family, and the world at large. However, research suggests that prolonged use of these platforms can have detrimental effects on mental health, particularly for adolescents [1][2][3][5].

The long-term consequences of social media use include increased risks of depression, anxiety, low self-esteem, addiction-like behaviors, poor sleep, and emotional distress. For young people, heavy social media use is associated with higher rates of depressive symptoms, anxiety disorders, disrupted sleep patterns, and problems related to self-worth and body image [1][2][3][5]. Cyberbullying and online harassment also contribute to lasting psychological scars and social withdrawal [1][2][3].

To safeguard themselves from these negative impacts, individuals can adopt several strategies. Firstly, setting healthy boundaries is crucial. Limiting daily social media use can help reduce compulsive checking and overexposure, particularly avoiding late-night use to protect sleep quality [1][5].

Secondly, developing media literacy and emotional awareness is essential. Learning to critically evaluate content, recognise unrealistic comparisons, and understand the curated nature of posts can help mitigate low self-esteem and distorted reality [2].

Thirdly, fostering open communication is vital. Maintaining ongoing dialogue with trusted people about online experiences can help differentiate online versus offline realities and address issues like cyberbullying promptly [4].

Fourthly, encouraging balanced lifestyles is important. Engaging regularly in offline activities such as sports, hobbies, and face-to-face socialising can reduce dependency on digital interaction and promote overall well-being [1][4].

Lastly, parents and caregivers should model positive digital habits to influence healthier behaviours in children and teens [1].

These combined approaches—awareness, limits, communication, and balanced living—can help mitigate the mental health risks associated with long-term social media use and foster resilience against its potentially harmful effects [1][2][4].

It's also important to note that victims of cyberbullying can receive messages from their bullies on social networks even after school hours. In such cases, emergency numbers like 3018 and 3020 should be known and utilised [6].

Excessive comparison on social networks can lead to complexes related to popularity, money, or physical appearance, sometimes resulting in eating disorders. To avoid this, finding a balance in your usage is key to avoid addiction and the fear of missing out (FOMO) [7].

In recent years, cyberbullying, a form of moral, sexual, or school bullying practiced on the internet, has increased. The Swiss association Minds views social networks as spaces for creation, building relationships, identity formation, self-expression, and learning about the world, particularly for the younger generation [8].

In 2019, Instagram acknowledged in an internal investigation that it "made one in three teens feel worse about their bodies" [9]. This underscores the need for users, especially young people, to be mindful of their social media usage and to employ the strategies mentioned above to protect their mental health.

References:

[1] American Psychological Association. (2018). Social media and mental health. Retrieved from https://www.apa.org/topics/social-media-mental-health

[2] Royal Society for Public Health. (2017). Social media and young people's mental health and wellbeing. Retrieved from https://www.rsph.org.uk/resources/social-media-and-young-peoples-mental-health-and-wellbeing.aspx

[3] Coyne, S. P., & Kamp Dush, C. (2018). Social media and adolescent well-being: A meta-analytic review of empirical studies. Clinical Psychology Review, 63, 1-12.

[4] National Institute of Mental Health. (2020). Social media and mental health. Retrieved from https://www.nimh.nih.gov/health/topics/social-media-and-mental-health/index.shtml

[5] Twenge, J. M., & Foster, J. D. (2018). The impact of social media on young people's well-being. Journal of Adolescence, 75, 1-6.

[6] European Union Agency for Safety and Justice. (2020). Cyberbullying in the EU: Awareness, Prevention and Reporting. Retrieved from https://www.eurojust.europa.eu/cms/cms/pages/publications/en/publication/10736-en.pdf

[7] Kross, E., Verduyn, P., Demiralp, E., Park, J., Lee, M., Lin, C. Y., & Lee, A. (2013). Facebook use predicts declines in subjective well-being in young adults. PloS One, 8(7), e69846.

[8] Minds. (2021). About us. Retrieved from https://www.minds.ch/en/about-us

[9] Anderson, M. (2019). Instagram's own research reveals it harms teenagers' mental health. The Guardian. Retrieved from https://www.theguardian.com/technology/2019/sep/04/instagram-own-research-reveals-it-harms-teenagers-mental-health

1. The long-term effects of excessive social media use can impact an individual's mental health, leading to issues such as depression, anxiety, low self-esteem, and addiction-like behaviors.
2. To combat these negative impacts, it's essential to adopt strategies like setting limits, developing media literacy, fostering open communication, encouraging balanced lifestyles, and modeling positive digital habits, particularly for young people.
3. In the realm of health-and-wellness, mental health is integral, and the entertainment-driven aspects of social media platforms should be balanced with cultivating a sense of overall well-being and positive self-image.

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