Instagram, Facebook, Twitter, Snapchat, YouTube… With so many social media platforms out there, it’s no wonder that people are spending more time than ever before, scrolling through their feeds. And while social media can be a great way to stay connected with friends and family, new research suggests that there may be a downside to all that screen time. Social media use has been linked to biological and psychological changes that can impact physical health. For example, one study found that people who spend more time on social media are more likely to report symptoms of depression and anxiety (11). Another study found that people who use social media for more than two hours a day are more likely to have poorer sleep quality and are more likely to be obese (8). So what’s the relationship between social media and physical health? Let’s review the research.
The nature of social media can have a negative impact on physical health.
Social media platforms are designed to be addictive, and many people find themselves spending hours upon hours scrolling through their feeds. This can lead to increased screen time, which in turn can lead to several problems.
Handheld tablets, phones, and laptops emit blue light, which can cause digital eye strain. This is a condition that results in dry eyes, headaches, neck pain, and blurry vision (3).
Several technological factors may lead to eyestrain, such as:
There are a few ways to reduce the risk of digital eye strain, such as:
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Social media use has also been linked to insomnia. One study found that people who use social media late at night are more likely to experience sleep disturbances (15).
Another study found that people who spend more time on social media are more likely to have poorer sleep quality (18).
There are a few reasons why social media use may interfere with sleep, such as:
A sedentary lifestyle is one of the leading risk factors for obesity. And social media use is a major contributor to sedentary lifestyles. One study found that people who spend more time on social media are more likely to be obese (17).
There are a few reasons why social media use may lead to weight gain, such as:
There are a few ways to combat the effects of social media on weight gain, but the most effective is to limit screen time and get regular exercise.
Spending too much time hunched over a screen can lead to poor posture (1). This is because the body is not meant to be in that position for long periods. Poor posture can lead to several problems, such as (7):
There are a few ways to improve your posture, such as:
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Multiple studies have been conducted on the relationship between social media and psychological health. The results of these studies have been mixed (12).
Some studies have found that social media use is linked to mental health problems, such as anxiety and depression (13). However, other studies have found that social media use is not linked to mental health problems (10).
It’s important to remember that correlation does not equal causation. This means that just because two things are correlated, it doesn’t mean that one thing caused the other.
For example, social media use could be correlated with mental health problems, but it could also be that people who are struggling with mental health problems are more likely to use social media.
There are a few theories about why social media might be linked to mental health problems, such as:
Cyberbullying is a major problem on social media. People who are bullied online are at an increased risk for mental health problems, such as anxiety and depression (2).
Social media can also lead to comparison. When you see other people’s highlight reels, you may compare your life to theirs and feel like you’re not good enough. This can lead to feelings of inadequacy and low self-esteem (9) (16).
Social media use can also lead to isolation. If you’re spending more time on social media, you’re likely spending less time interacting with people in person. This can lead to feelings of loneliness and depression (14).
The physical effects of social media use could likely trigger or worsen mental health problems that already exist. For example, if you have anxiety, the physical effects of social media use (e.g., poor sleep, neck pain, etc.) could trigger or worsen your anxiety.
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If you’re concerned about the effects of social media on your health, there are a few things you can do to improve your social media habits, such as:
One of the best things you can do is to limit your screen time. This means setting a time limit for yourself and sticking to it. For example, you may decide to only spend 30 minutes on social media per day.
When you’re scrolling through social media, be mindful of the content you’re consuming. If you find that something is making you feel anxious or depressed, stop looking at it.
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Make sure to take breaks from social media throughout the day. This will give your mind a chance to rest and reset.
Exercise is a great way to combat the effects of social media. This is because it releases endorphins, which have mood-boosting properties (5). So, if you’re feeling down after scrolling through social media, go for a walk or run to improve your mood.
Social media can have a negative impact on your health if you’re not careful. But, by being mindful of your screen time and the content you’re consuming, you can mitigate some of the risks. Additionally, regular exercise is a great way to combat the negative effects of social media.
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