Balancing Social Media Use for Better Mental Health and Quality of Life

Social media has become a powerful tool in our modern lives, offering connection, information, and entertainment at the touch of a button. From keeping up with world events to sharing moments with loved ones, its potential for good is undeniable. However, the darker side of social media is becoming increasingly apparent. At Severn Angels Housing & Support (SAHS), we are fully aware of the impact that excessive or harmful use of social media can have on mental health, relationships, and self-esteem. Let’s explore these challenges and provide actionable advice for a healthier digital experience.

The Risks of Social Media Overuse

1. Algorithms and Mental Health
   Social media platforms are designed to keep you engaged. The algorithms learn your preferences and suggest more of the same content. This can become a problem when the content is negative or harmful:
   Example: The recent riots in the UK gained momentum partly through misinformation and the rapid spread of polarising content. Social media amplified fear and anger, fueling further unrest.
   – If you engage with negative posts or distressing news, the platform will amplify similar content, creating a cycle of negativity.
   – Over time, this can skew your perception of reality, making the world seem more hostile or hopeless than it truly is.
2. Social Media and Self-Esteem
   For young people especially, comparing their lives to the curated, filtered images on social media can damage self-esteem. The images often portray an idealised and unrealistic version of life, leading to feelings of inadequacy.
   What to remember-Most social media content is superficial and does not reflect reality. It’s important to be mindful of this when scrolling.
3. The Rise of Fake News and Misinformation
   Social media has become a breeding ground for fake news. Content is often tailored to promote specific agendas, whether accurate or not. This misinformation can shape public opinion, influence behaviour, and even fuel unnecessary fear.
   What to do-Always verify information from trusted and credible sources before believing or sharing it.
4. Impact on Relationships
   Social media can worsen relationships by encouraging detachment. Constant scrolling can lead to neglecting real-world connections with spouses, loved ones, and family members. This detachment:
   – Reduces mindfulness in relationships.
   – Creates misunderstandings based on online interactions rather than real-life conversations.
5. Social Media Overload
   The constant barrage of notifications, updates, and content can overwhelm the brain, leading to stress and anxiety. A phenomenon known as “doomscrolling” – compulsively consuming negative content is particularly harmful.
6. Sextortion and Online Exploitation
   Sextortion is on the rise, where individuals are coerced into sharing explicit content that can later use to manipulate them. This exploitation can have devastating effects on victims’ mental health and safety.
   What to do
   – Be cautious about sharing personal information or images online.
   – Report and block anyone who makes you uncomfortable.
7. The Risk of Deception Online
   One of the most alarming aspects of social media is its potential for deception. Anything online may be fake. For instance, people can easily create profiles using stolen images to pose as someone else, perhaps even pretending to be a child on a children’s platform. With the rise of advanced technology, these profiles can now use sophisticated tools, such as AI-driven videos, to simulate human-like conversations, further deceiving unsuspecting users.
   This makes it increasingly difficult to discern genuine interactions from fabricated ones, leaving users vulnerable to exploitation or harm. Many individuals, especially those who are lonely or seeking connection, may fall prey to these fake profiles, believing everything they see or hear online without question. This misplaced trust can have serious consequences, from financial scams to emotional manipulation.

The Cycle of Loneliness and Vulnerability

Loneliness is a growing epidemic, and for many, social media becomes a lifeline. While it can provide temporary comfort, relying entirely on social media for connection often creates a negative cycle. The more isolated a person feels, the more they turn to social media, exposing themselves to potential risks like misinformation, harmful content, or predatory individuals.

Practical Tips for Mindful and Safe Social Media Use

Social media can enrich our lives when used responsibly. However, it’s vital to ensure our online habits promote well-being and safety. Below are practical tips for using social media mindfully while minimising risks:

1. Be Critical of What You See and Hear

• Question the authenticity of online profiles and content.
• Be cautious of overly perfect images or “too good to be true” stories.
• Remember, even video content can be manipulated to deceive.

2. Limit Your Screen Time

• Set daily time limits for social media use.
• Use apps or device settings to track and restrict screen time.
• Schedule specific times for checking your feeds to avoid overuse.

3. Verify Before Trusting

• Double-check information before believing or sharing it.
• Ensure content comes from credible sources and cross-check with reputable outlets.
• Avoid engaging with suspicious profiles or unverified claims.

4. Curate Your Feed

• Follow accounts that inspire, educate, and uplift you.
• Unfollow or mute accounts that cause stress or negativity.
• Create a positive and empowering digital space for yourself.

5. Maintain Offline Connections

• Invest time in real-life relationships.
• Spend quality time with loved ones through face-to-face conversations or calls.
• Engage in hobbies or activities that keep you grounded in the present.

6. Recognise Signs of Vulnerability

• If social media leaves you feeling lonely or overwhelmed, seek help from mental health professionals or support groups.
• Remember, asking for help is a strength, not a weakness.

7. Practice Digital Detoxing

• Take breaks from social media to recharge.
• Use this time for self-care, hobbies, or connecting with friends and family offline.

8. Report and Block Harmful Content

• Use platform tools to report harmful content, misinformation, or abusive behaviour.
• Block individuals or accounts that spread negativity or make you uncomfortable.

Sources of Help

If you or someone you know is struggling due to the impact of social media, here are resources to consider:

• Samaritans: Call 116 123 for 24/7 support for mental health concerns.
• Mind: Visit mind.org.uk for resources on mental health and online safety.
• Childline: For young people under 18, call 0800 1111 or visit childline.org.uk.
• National Domestic Abuse Helpline: Call 0808 2000 247 if you are experiencing abuse or suspect a loved one is.
• UK Safer Internet Centre: Visit saferinternet.org.uk for advice on staying safe online.

Reporting Suspicious Activity

If you suspect someone is using a fake profile, spreading misinformation, or engaging in predatory behaviour –

• Report to the Platform –  Most social media platforms have options to report suspicious accounts.
• Contact the Police – If you believe a crime is being committed or someone is at risk, report it to the authorities. In the UK, call 101 for non-emergencies or 999 in emergencies.
• Inform Trusted Organisations –  Charities like the Internet Watch Foundation or Childline offer guidance on reporting and staying safe online

Social media is a powerful tool, but it’s essential to use it responsibly. At SAHS, we encourage everyone to approach social media with mindfulness and caution, recognising its potential to shape perceptions, influence relationships, and impact mental health. By setting boundaries and prioritising real-world connections, you can create a healthier and more balanced digital life.

Let’s remember – social media should enhance our lives, not control them.