Technology has made a huge impact on the way we live our lives today. It allows us to stay in touch with loved ones near and far, manage our schedules, keep up with the latest news, and so much more! To say technology has enhanced our lives would almost be an understatement, our lives have been completely transformed by technology.
85% of Americans own smartphones, and I’m sure if you are reading this right now, there’s a good chance it is on your cell phone. Most people with smartphones have some sort of social media app on their phones for staying connected with the world. Social media use and cell phones allow us to have access to information constantly, and with too much information coming at us there are risks to our mental and physical health.
Impacts of Technology and Social Media on Mental Health
While for some people social media allows them to feel more confident and put their lives on display, others actually feel the exact opposite while using social media. Many studies suggest that social media can have negative impacts on your mood and mental health. According to a survey of 1500 young adults, Instagram, Facebook, Snapchat, and Twitter have demonstrated the most negative impacts.
These negative impacts include:
- Issues with anxiety and depression
- Decreased body image and self-esteem problems
- Feelings of envy
- Lower self-worth
Social media often leaves us trying to “keep up with the Joneses.” In other words, we can end up comparing our own lives and bodies to the ones we see online.
It’s important to remember that not everything you see online is authentic. People spend so much time carefully curating their social media feeds. They show you the “Instagrammable” moments of their lives and leave out the normal not so glamorous moments. If someone takes a vacation, no doubt you will find pictures of palm trees and paradise on their feeds, but if someone steps in gum or has a bad hair day, you probably won’t be seeing those pictures in your feed.
Aside from keeping up with people we know on social media, it also allows us to stay informed about the state of the world. Constantly seeing news reports can be stressful if they are about social issues, or problems going on that are outside of our control. Technology has enabled news outlets to make posts that go viral overnight. Being made aware of injustices all across the country through the media can also cause feelings of social unrest.
You can read more about social unrest on our blog post: The Impact of Mental Health during Social Unrest
Does Technology Negatively Impact Your Life?
Here is a list of questions you can ask yourself to help decide if technology is negatively impacting your life:
- Do you get FOMO (fear of missing out) while using social media?
- Do you feel envious or annoyed when good things happen to other people?
- Do you check your phone constantly for notifications, messages, likes, etc.?
- Are you less present with people face to face because you are distracted by your phone or TV?
- Do you feel stressed every time you see a news headline online?
- Do you deprive yourself of sleep, exercise, or meals from spending too much time in front of a screen?
Tips for Self Care in a Digital World
If you have felt the negative impacts of technology in your own life, the good news is there are ways to help manage and navigate your life in this digital world.
Be Mindful
When posting online, ask yourself what your intentions are. Are you needing validation? If so, there may be better ways you can meet your needs, such as talking with a loved one rather than posting online where anyone can give you input. Another way to practice being mindful is by being present in your life and leaving your notifications unread. If you are at a social outing with friends, practice being present and enhancing your relationships face to face rather than keeping up with your followers.
Get Moving
It is so easy to spend hours in front of a screen! At work we are often stuck in front of a computer, looking at our phones on our breaks, then going home to finish off the day watching TV before bed. Technology has made it so easy to become sedentary and neglect exercise. Making time to exercise is very important while managing mental health. Exercise is an effective treatment that can help treat mild anxiety and depression. Exercise releases endorphins to your brain that help your body relax and feel calmer.
Set Boundaries
Set limitations for how much screen time you have in a day. Research suggests that people who spend more than 2 hours a day on social media have lower self esteems. Try spending less time on social media to give yourself more time for self-care.
Stop Comparing Yourself to Others
Comparisons can deter you from living your life. You might look at others who are doing something that you love and feel like you aren’t good enough. Seeing people on social media post the glamorous parts of their lives can also leave you with strong feelings of envy. You may get jealous that they seem to always be eating the best food, wearing the best clothes, or that they have so many friends and followers. The crazy thing is that while you are feeling envious of others, there are other people out there who look at your life and feel envious of all that you have.
Comparing yourself to others will have you constantly feeling unsatisfied with your own life. You will be happier in the long run if you learn to stop the comparison game.
Here are a few steps to help stop comparing your life to others:
- Practice Gratitude: Think of 3 things every morning that you are grateful for in your own life. Don’t even worry about what other people are doing! Celebrate your own accomplishments.
- Don’t Use Other People’s “Highlights” for Comparisons: Comparisons are natural for setting goals for your own life. If you want to use other people’s lives as motivation to work towards your dream job, try something new, or do something beneficial for your life then that is great! However, don’t forget that the highlights of people’s lives don’t show the hard parts of life. That person who is on vacation with their 4-year-old in Hawaii may also have spent the last year pulling double shifts just to afford one week of luxury. Social media does not tell the whole story.
- Compete With Yourself Only: Instead of being in competition with everyone around you, focus on your own goals. Where are you today compared to where you were 5 years ago? Where do you want to be in another 5 years compared to where you are today? Reflect on your current accomplishments and create a plan of action to meet your goals for the future.
- Celebrate Others: It’s easy to feel jealous of others who are doing things that you want to be doing. Instead of getting down or feeling envious of people in your life, practice acknowledging their accomplishments and celebrating with them. Cheering on others will help you focus on feeling happy for them rather than upset with yourself. Plus when you cheer others on, those people will probably want to return the favor and help you celebrate your accomplishments. Build your support system by being supportive to others.
Help Managing Your Mental Health
If you need any help managing your mental health we are here for you at Alvarado Parkway Institute. With the world constantly changing and having so much access to information we understand the stress that can put on your health. We are dedicated to helping you gain control of your life.
Sources:
- Digital Wellness 101: Taking control of your life online. Student Life. (n.d.). Retrieved March 24, 2022, from https://www.washington.edu/studentlife/digital-wellness-101-sr/
- Health and Technology. Digital Responsibility. (n.d.). Retrieved March 24, 2022, from http://www.digitalresponsibility.org/health-and-technology
- Pew Research Center. (2021, November 23). Demographics of mobile device ownership and adoption in the United States. Pew Research Center: Internet, Science & Tech. Retrieved March 24, 2022, from https://www.pewresearch.org/internet/fact-sheet/mobile/
- Robinson, L. (2022, March 11). The mental health benefits of exercise. HelpGuide.org. Retrieved March 24, 2022, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
