Introduction

Social media use has skyrocketed over the past decade. Platforms like Facebook, Instagram, and Twitter allow us to stay connected and informed like never before. However, excessive social media use can negatively impact mental health. Studies show a correlation between time spent on social media and increased anxiety, depression, loneliness, and FOMO (fear of missing out). 

With hundreds of millions of active users, social media has become a ubiquitous part of everyday life. The constant stream of updates, photos, and posts can make us feel as if we're always plugged in and connected. However, it can also lead to unhealthy social media habits that foster negative emotions and thoughts. The nonstop comparisons and "highlight reels" of others' lives promote feelings of inadequacy and anxiety. Staying endlessly plugged in to social feeds keeps us distracted from important parts of life. While social media itself is not inherently bad, unhealthy social media habits can contribute to mental health issues.

This article will explore the ways certain social media behaviors can negatively impact mental wellbeing. We will also provide actionable tips to change social media habits and avoid pitfalls that can lead to depression and anxiety. Developing a healthier relationship with social media is critical in our hyperconnected digital world. A few mindful changes can minimize social media's harms while allowing us to stay informed and connected.

FOMO (Fear of Missing Out)

One of the biggest contributors to social media-induced depression is FOMO, or the fear of missing out. This is the feeling you get when you see your friends, family, celebrities, influencers, and even strangers sharing highlights of events, vacations, relationships, and other experiences that you are not a part of. 

Social media gives the impression that everyone else is living amazing lives while you are stuck at home alone. In reality, people only share the most exciting parts of their lives on social media, not the boring everyday stuff. But seeing a constant stream of highlighted activities can make you feel like you are inadequate or your life is dull in comparison.

This comparison to others leads to negative self-talk, lower self-esteem, and ultimately depression. You may find yourself constantly wondering "What if I did more fun activities?" or "Why don't I have an exciting life like that?". These unhealthy thought patterns impact your mood and mental health over time.

To break the cycle of FOMO, remember that you are comparing your daily reality to someone else's carefully curated highlights. Focus on appreciating what you have rather than coveting what others appear to have. Fill your time with activities that fulfill you rather than scrolling endlessly through social media. Unfollow accounts that trigger frequent feelings of inadequacy. Stay in the present moment instead of making unfair comparisons.

Doomscrolling 

Doomscrolling refers to the tendency to continuously scroll through negative news, even though it causes feelings of fear, anxiety, or depression. With the 24/7 news cycle and constant access to information on our phones, it's easy to get sucked into reading endless content about disturbing world events, politics, natural disasters, and more.  

This can quickly become an unhealthy habit, especially if someone is prone to anxiety. The nonstop exposure to negative news creates a sense of helplessness andSadly, social media algorithms actually promote doomscrolling by surfacing similar content to what a user has already engaged with. The more someone reads or watches negative news, the more the platforms will serve up that type of content, fueling further doomscrolling.

Some signs of doomscrolling addiction include feeling an irresistible urge to continuously check the news, even when not learning anything new. People may deny it's impacting them negatively, even as they feel their anxiety or depression worsening. Doomscrolling also leads to a sense of time distortion, where users can lose 30 minutes or more down an endless feed of negative headlines.

The compulsion becomes hard to break due to the dopamine hits received from new content as well as the "fear of missing out" on the latest urgent news. However, for the sake of mental health, it's important for news consumers to consciously limit their intake and turn to other more positive outlets. The world needs conscientious citizens, not anxious, depressed doomscrollers.

Passive Browsing 

Mindlessly scrolling through social media feeds is a common habit that can contribute to feelings of depression. Known as "passive browsing," this involves endlessly looking at posts, photos, videos, and updates without any real purpose. 

Some downsides of passive browsing include:

• Wasting significant amounts of time zoning out on apps without being productive or entertained. This can lead to regret over how one spends their days.
• Fatigue and strain on the eyes from constantly looking at screens. This exacerbates stress and anxiety.
• Exposure to curated content that distorts perceptions of reality. Passive browsing gives a filtered view of others that seems happier and more exciting than everyday life.
• Activation of fear of missing out. The endless content makes it seem like others are living better lives.
• Social media algorithms are designed to maximize time spent scrolling. This means it's easy to slip into the habit without realizing it.
• Decreased attention span and impaired short-term memory. Passive browsing conditions the brain to have a short attention span and makes it harder to focus.
• Comparisons to other people's lives. Envying what others share publicly can lower self-esteem and confidence.

To avoid the traps of passive browsing, it's important to approach social media with more intention. Set limited times to check apps instead of aimlessly scrolling. Interact thoughtfully with connections instead of just consuming content. Find activities that are more fulfilling to make better use of time.

Social Comparison

Social media allows us to constantly compare our lives to the curated highlights of others. This can lead to decreased self-esteem as we measure our self-worth by likes and comments. We start to question if we're successful, attractive, or living a good life based on the snapshots we see of others online. It's important to remember that what we see is just a filtered view. No one's life is perfect. Comparing ourselves to others online often presents a distorted view of reality.  

Focus on appreciating yourself and your own path rather than measuring up to manufactured social media images. Avoid making major life decisions based on what you think will impress others online. Your self-worth comes from within, not from approval on social media. Recognize when you're starting to get caught up in social comparison and consciously shift your mindset. Follow inspirational accounts that encourage self-acceptance over curated perfection. Surround yourself with people who build you up rather than tear you down. Share authentically when you feel called to do so, without worrying about likes. Prioritize real life connections over superficial social media relationships. You are enough as you are.