Exploring Your Relationship with Social Media

Social media has become completely ubiquitous in modern life. Given the growing influence of social media in both society and individual lives, there has also been a significant increase in research exploring its effects on well-being (e.g., happiness) and ill-being (e.g., depression) (Valkenburg, 2022b). While research on social media’s impact on mental health is mixed, several studies have found that higher levels of social media use are associated with increased symptoms of anxiety, depression, and low self-esteem—particularly among teens and young adults (Sampasa-Kanyinga et al., 2022). According to Kuss and Griffiths (2011), excessive use of social networking sites can become problematic, particularly among individuals with underlying mental health concerns such as anxiety, depression, or low self-esteem. Their review suggests that, in some cases, social media use may evolve into a behavioral addiction, marked by symptoms commonly associated with substance-related disorders (Kuss & Griffiths, 2011). These include salience (preoccupation with social media), mood modification, tolerance, withdrawal, conflict, and relapse (Kuss & Griffiths, 2011). While social networking platforms can enhance social interaction, their overuse has the potential to negatively impact daily functioning, interpersonal relationships, and overall psychological well-being.

Additionally, there has been research done comparing the impact of passive social media use (scrolling through social media without interacting with others) with active social media use (making posts, commenting on others’ posts, direct messaging others), with some hypothesizing that active social media use is essentially less harmful because it fosters social interaction and connection (this is referred to as the passive social media use hypothesis) (Meier & Krause, 2023). However, a recent study (Valkenburg et al., 2022a) found that the passive social media use hypothesis was confirmed for 20% of adolescents and rejected for 80% of adolescents. Further research should be conducted in order to further investigate the nuanced nature of different types of social media use, and how that use may either increase or decrease our well-being. 

Though further research on both the positive and negative aspects of social media use will surely continue, it is important to explore one’s own relationship with social media to determine whether its use is in alignment with your goals and values. In exploring and considering your own social media habits, here are a few important questions you might ask yourself:

1. What do I use social media for? What are my goals when it comes to my use of social media?

2. How do I feel when I am actively using social media?

3. How do I feel after I have just been using social media?

4. Do I feel comfortable with the amount of time I spend on social media?

5. Do I feel “in control” of the time I spend on social media? For example, if I set a goal to scroll through my feed for 30 minutes, am I able to keep it within that limit? 

6. How does my social media use impact other aspects of my life, such as my personal relationships, work, school, and outside hobbies?

Taking the time to reflect on your social media habits can provide a clearer picture of how it fits into your life. By asking yourself these key questions, you can better understand whether your usage is serving you, or if it’s becoming a source of stress. Understanding your relationship with social media allows you to make more intentional choices, helping you maintain a balance that keeps your digital life in alignment with your overall goals.

References:

Boers, E., Afzali, M. H., Newton, N., & Conrod, P. (2019). Association of screen time and

depression in adolescence. JAMA Pediatrics, 173(9), 853–859. https://doi.org/10.1001/jamapediatrics.2019.1759

Kuss, D. J., & Griffiths, M. D. (2011). Online social networking and addiction—A review of the 

psychological literature. International Journal of Environmental Research and Public Health, 8(9), 3528–3552. https://doi.org/10.3390/ijerph8093528

Meier, A., & Krause, H.-V. (2023). Does Passive Social Media Use Harm Well-Being?: An 

Adversarial Review. Journal of Media Psychology, 35(3), 169–180. https://doi.org/10.1027/1864-1105/a000358

Sampasa-Kanyinga, H., Hamilton, H. A., & Chaput, J.-P. (2022). Negative social media-related 

experiences and lower general self-efficacy are associated with depressive symptoms in adolescents. Frontiers in Public Health, 10, Article 1037375. https://doi.org/10.3389/fpubh.2022.1037375

Valkenburg PM, Beyens I, Pouwels JL, et al. (2022a) Social media browsing and adolescent 

well-being: challenging the “passive social media use hypothesis.” Journal of Computer-Mediated Communication 27(1): zmab015.

Valkenburg P. M. (2022b). Social media use and well-being: What we know and what we need 

to know. Current opinion in psychology, 45, 101294. https://doi.org/10.1016/j.copsyc.2021.12.006