3 social media habits that lead to depression

With so many high-profile suicides in the news over this past year, you might be wondering… are suicide rates are on the rise?

The answer is yes. Suicide rates have risen 28 percent since 1999. And depression rates are rising too, especially among young people.

What’s making people so unhappy?

Well, I know there’s at least one factor feeding this uptick in unhappiness… social media.

Now, I’m not saying that social media’s singlehandedly to blame for anyone committing suicide or succumbing to depression. Suicide and depression are complicated issues with multiple causes. But there’s plenty of evidence that social media use contributes to depression.

For example, a 2012 study found that the more time you spend on Facebook, the more likely you are to be depressed. And a 2017 study found that spending more time on social media makes you feel socially isolated.

Does that mean you have to deactivate your Facebook account and move to a mountaintop somewhere away from the trappings of modern technology? Not necessarily (although, that doesn’t sound that bad to me).

You can use social media and still be happy. In fact, a recent study found that it could be how you’re using social media that’s making you depressed. The study identified three social media behaviors you’ll want to avoid to stay happy and healthy without going on a permanent digital detox.

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Ditch these three social media habits

A study presented at the annual meeting of the Association for Psychological Science in San Francisco on May 25 revealed three social media behaviors that are more likely to make you depressed.

The study included 500 undergraduate students who regularly used social media sites like Facebook, Twitter, Instagram, and Snapchat. They participated in an online survey that asked them about their social media use and gauged symptoms of a major depressive disorder. Based on their answers, these are the social media habits putting you at risk for depression:

1. Comparing yourself to people you consider “better off.” This is a classic social media mistake. You spend hours staring at posts where people show off their beautiful house, perfect family or cool career, and you think… where did I go wrong? But remember, people present their best sides on social media. Nobody’s perfect… even people who appear that way on social media. And no good ever comes from comparing yourself to other people anyway… in person or So, next time you feel down while looking at someone else’s social media post, take a break to think about all your best qualities. Then grab a pen and paper and write them down. While you’re at it, write down everything you’re thankful for in your life. Then write down the names of everyone in your life you care about and who care about you. That should help you shake your social media blues super quick.
2. Using social media too much. Like anything, healthy social media use is all about balance. If you use social media too much, it can easily become an addiction and make you feel depressed. Have you ever tried to cut down your social media use and failed? Or have you noticed that your social media use has a negative impact on your job or schoolwork? If you answered “yes” to these questions, you may be developing a social media addiction. Try setting aside designated times for social media use rather than giving yourself free rein on social media all day long. If you try several times to cut back on social media but find it impossible, you may want to see a therapist or psychologist who can help you work through your addiction.
3. Feeling bothered when people post unflattering pictures of you. We all want to look our best on social media. That’s why it’s frustrating when someone tags you an in unflattering picture. But if you feel lousy every time someone posts a not-so-great picture of you, you’re also more susceptible to social media-related depression. So, rather than letting a bad pic get under your skin, remind yourself that everyone looks bad in pictures sometimes. Maybe it’s the lighting, maybe it’s the angle, but it’s nothing to fret about. If the picture really bothers you, untag yourself and move on.

Adopting a new social media mindset

Hopefully, being aware of these behaviors can help you adopt a healthier social media mindset. After all, social media can be a fun way to connect with others and share information, as long as you don’t get too caught up in projecting a perfect image. Researchers also found that people who post pictures of themselves with other people were less likely to be depressed, so that’s something to keep in mind.

Of course, if you find that no matter what you do, spending time on social media gets you down, you may want to ditch your social media habit altogether and spend more time socializing in real life. All the “likes,” “friends” or “followers” in the world aren’t worth sacrificing your mental health and happiness.

Sources:

1. These 5 Social Media Habits Are Linked with Depression — Live Science
2. Depression Is on the Rise in the U.S., Especially Among Young Teens — Columbia University
3. Suicide Rates Are Rising. What Should We Do About It? — The New York Times