Ask an Expert: How Can I Protect My Mental Health on Social Media?

Social media is a big part of life today. For many, it is a fun way to connect with friends and the world. Unfortunately for others, it can cause stress, sadness, or even harm to their mental health. We spoke to social justice and digital safety advocate Dr. Christian F. Nunes to help us understand why this happens, and what can women do to take care of themselves online.

Can you explain how social media may affect your mental health?

When you scroll through social media, you might see people who look perfect or have exciting lives. This can make you feel like you are not good enough. Some people may also get anxious or depressed from getting mean messages, seeing a lot of sad news, or feeling like they have to keep up with others.

So, is comparison culture one of the potential reasons this may happen?

Absolutely. Social media leads to a comparison culture where people are truly trying to compare themselves to others. Women are seeing what their friends are doing, where they are going, what they are wearing, and what are latest trends are, and they try to find ways they can do it themselves. And in case they are not able to do those same things, people start questioning their lives and feel a sense of inadequacy or dissatisfaction. This can lead to people having FOMO (fear of missing out) and cause them to feel isolated, anxious, or even depressed.

Apart from the pressure of keeping up with others, what else can lead to such anxiety?

Constantly being surrounded by negativity can make anyone anxious. And as social media can be a source of constant negative news that is violent and/or traumatic, it too can add to the anxiety. People can get in an unhealthy cycle of doomscrolling when they constantly scroll through unwelcome news.

Well, if negative news can affect you so much, surely negative comments are high up on the list too, right?

Indeed, negative comments can have a profound and lasting impact on the reader. But it’s also important to understand the scale of harassment that they can lead to. Women do face internet-based sexual violence and harassment as well, and that can lead to anxiety.

First, there is body-shaming, which is when someone is made to feel bad about their body, and is something very common women have online, unfortunately. You must have heard of ‘Cyberbullying’, which is when someone is threatened or intimidated online. Then there is also ‘Cyberflashing’, which is when a person receives a nude photo they did not ask for.

Privacy is also a huge concern for women, as many face the issue of their personal information being made public without their consent. This is called ‘Doxxing’. And lastly, as you know, with the advancement of AI, ‘Deepfakes’, that is when fake images, voice, or videos are made of someone’s likeness, are on the rise and affecting many women.

And, how do we know if social media is impacting us?

Pay attention to how often you are checking your social media and how often you obsessively scroll on your platforms. If you cannot have dinner, be involved in a social event, or join a conversation without looking at your phone or taking pictures, you may be overly consumed by social media. These are some tell-tale signs to watch out for. It can impact your sleep because you are thinking about or using social media, irritability, anxiety, and, very ironically, isolation.

So, Dr. Nunes, how does one set healthy boundaries?

It is okay to be online, but you do not have to be all the time. Set a screen limit for yourself so your engagement in social media is not consuming your whole day. Make sure you are not following accounts that trigger you, such as weight loss, diet, travel, wealth, or certain news accounts. Engage in positive accounts that can encourage you. Find accounts that look like the real world with women of color and all body types. Set aside non-phone time and have face-to-face human dialogue. You can even turn off comments on your social media.

‘Digital Detox’ has been trending in recent times. Would you recommend that as well?

Sure. Once a month you turn social media and notifications off and put your phone away. You can start with a few hours, the next weekend try for a day, and the next month work up to a whole weekend. This allows you to push ‘reset' and reinvest in quality time with your near and dear ones.

These self-help methods sound great, but what if they don’t work? When can we ask for help?

It is important to know when social media is doing more harm than good. Just like we take care of our bodies, we need to take care of our minds. So, pay attention to how social media makes you feel. If social media is making you feel really sad, anxious, or alone, it is okay to ask for help.

Do a self-check and see how you are feeling using social media. Are you noticing you have extremely negative feelings of self-worth? Is it affecting your mood, sleep, or causing isolation? If so, you should reach out to a trained and licensed mental health professional to help you. You can also look for in-person or online support groups dealing with things like improving body image. If you are feeling in crisis or suicidal, reach out to a crisis hotline for help.