Key Points
Social media addiction in college students: Excessive use of social media among college students can lead to addictive behaviors that negatively impact mental health, academic performance, and social connections.
Effects of social media on anxiety and stress: Prolonged use of social media platforms often increases anxiety and stress levels in college students, contributing to feelings of inadequacy and comparison.
Sleep disruptions from social media use in students: Social media consumption late at night disrupts sleep patterns, which in turn can negatively affect academic performance and overall mental health.
Managing social media time for digital well-being: Setting boundaries and limiting screen time are crucial strategies for maintaining a healthy relationship with social media and improving digital well-being.
Social media self-assessment and recovery plan: Recognizing warning signs of social media overload and implementing a recovery guide can help college students regain control over their mental health and online habits.
The information in this blog is for educational and entertainment purposes only
If you're between 18 and 24, social media has likely been a constant presence throughout your life. You’ve grown up with platforms like Instagram, Snapchat, and TikTok—using them to stay connected, share moments, and keep up with what’s happening in the world. But in the background, a growing body of research suggests that the rise of social media is closely linked to a rise in anxiety, depression, and other mental health challenges in your generation.
Let’s dive into the research, particularly that of social psychologist Jonathan Haidt, and explore how social media might be affecting the mental health of people your age.
The Rise of Social Media and the Mental Health Crisis
Around the time platforms like Instagram and Snapchat became popular (early 2010s), mental health challenges such as anxiety, depression, and stress also started to rise. This isn’t a coincidence. Research compiled by Jonathan Haidt, alongside experts like Jean Twenge, shows a direct connection between the increased use of social media and the growing mental health struggles experienced by adolescents and young adults.
In his Atlantic article, “The Dangerous Experiment on Teen Girls,” Haidt explains how platforms like Instagram, which encourage constant social comparisons, have contributed to rising rates of anxiety, depression, and even self-harm. These platforms fuel a culture of perfectionism and FOMO (Fear of Missing Out), leading to feelings of inadequacy and insecurity.
What Does the Research Say?
The research Haidt and Twenge have conducted paints a clear picture of how social media use correlates with a rise in mental health issues. In their ongoing review, “Adolescent Mood Disorders Since 2010: A Collaborative Review,” they document the alarming increase in depression and anxiety, particularly starting around 2010. This is when social media usage exploded, and their research shows how this aligns with the growing mental health crisis.
In his 2022 testimony to the Senate Judiciary Committee, Haidt presented evidence linking social media use to the decline in mental health among young people. He explained how platforms are engineered to keep users engaged for as long as possible, which contributes to increased feelings of isolation, anxiety, and depression. The more time people spend scrolling, the more likely they are to experience these negative mental health effects.
The ongoing “Social Media and Mental Health: A Collaborative Review,” co-authored by Haidt, Rausch, and Twenge, collects dozens of studies that show a consistent pattern: the more time young adults spend on social media, the worse their mental health tends to be. These studies highlight the impact on various aspects of well-being, including self-esteem, sleep quality, and overall happiness.
The COVID-19 Pandemic and Social Media’s Role
The COVID-19 pandemic intensified these issues. With in-person socializing cut off and life moving online, college students relied on social media more than ever before. While platforms like Instagram and TikTok helped people stay connected, they also deepened the mental health challenges many were already facing. The isolation of the pandemic, coupled with the constant online engagement, created a perfect storm for increased stress, anxiety, and loneliness.
In his Substack, Haidt discusses this in-depth, noting how the pandemic exacerbated mental health struggles for young adults who turned to social media to fill the gap left by in-person interactions. In his post “Social Media is a Major Cause of the Mental Illness Epidemic in Teen Girls,” Haidt points out how increased screen time during lockdowns further intensified the negative effects of social media use.
The "Unintentional Experiment"
One of the key takeaways from Haidt’s work is that young adults today have been part of an unintentional experiment. In his Atlantic article, he argues that platforms like Instagram were never designed with mental health in mind. Instead, they are optimized to keep users engaged, creating a cycle of comparison, anxiety, and dissatisfaction.
As Haidt points out, the effects of this experiment are clear: people your age are reporting higher levels of anxiety, depression, and stress than previous generations. Social media, while offering some benefits, has also become a significant contributor to the mental health challenges you may be facing today.
The Bigger Picture
Jonathan Haidt’s research sheds light on how social media is deeply intertwined with the mental health struggles experienced by your generation. This “experiment” has left many people dealing with the fallout—feeling more isolated, anxious, and stressed than ever before. But understanding the connection between social media and mental health is a crucial first step in taking back control.
In the next part, we’ll focus on how to recognize the warning signs of social media overload, conduct a self-assessment, and create a recovery plan to develop healthier digital habits. Stay tuned.
Recognizing Social Media Overload: A Self-Assessment and Recovery Guide
Now that we’ve explored the research on how social media can negatively impact your mental health, it’s time to focus on you. If you’re a college student feeling overwhelmed, stressed, or anxious, it’s important to assess how social media may be playing a role in those feelings. Whether it's the constant comparison with others, the fear of missing out (FOMO), or even cyberbullying, recognizing these signs can help you take steps toward digital well-being.
Let’s dive into how you can manage your social media use, perform a self-assessment, and build healthier habits moving forward.
Warning Signs of Social Media Overload
It’s easy to brush off how much time we spend on social media, but there are clear signs that your mental health may be suffering from too much online engagement. Here are some warning signs to look out for:
Increased Anxiety and Stress- Do you feel more stressed or anxious after scrolling through Instagram or TikTok? Social media stress in students is common, especially when it feels like everyone else is doing better than you. These platforms can amplify negative feelings, leading to a cycle of anxiety and comparison.
FOMO (Fear of Missing Out)- FOMO is a powerful driver of social media addiction in college. If you find yourself constantly checking your phone to see what others are doing, feeling like you're missing out on experiences, or worrying that you’re being left behind, social media may be feeding this anxiety.
Negative Comparisons- Have you ever compared your life to someone else’s perfectly curated posts and felt worse about yourself? Social media is notorious for fostering social comparisons. This can lead to feelings of inadequacy, affecting your self-esteem and overall well-being.
Disrupted Sleep- If you’re using social media right before bed, it might be affecting your sleep. Sleep disruptions from social media are common, especially when late-night scrolling turns into hours of lost sleep. Poor sleep can make everything feel more overwhelming and negatively impact your academic performance.
Decline in Academic Performance- Social media can be a major distraction from studying and classwork. If your grades are slipping, it’s worth assessing how much time you spend online. Social media addiction in college students can lead to procrastination and decreased focus, making it harder to succeed academically.
Online Harassment or Cyberbullying- If you’ve experienced online harassment or cyberbullying, it can take a toll on your mental health. These negative interactions can increase feelings of anxiety and depression, making it important to recognize when social media is becoming a hostile environment for you.
Social Media Self-Assessment
Now that you’re aware of the warning signs, it’s time to perform a quick self-assessment to see if social media might be impacting your mental health. Reflect on the following questions:
How do you feel after spending time on social media?- Do you feel uplifted and connected, or do you feel drained, anxious, or frustrated? Notice the emotional impact that scrolling has on your mood.
How often do you check social media throughout the day?- Are you constantly refreshing your feed during class, meals, or even when hanging out with friends? Frequent checking can be a sign of social media addiction.
Do you compare yourself to others while online?- Are you measuring your own worth based on other people’s highlight reels? This can lead to negative effects on your self-esteem and increase feelings of inadequacy.
Is social media affecting your sleep?- Do you find it hard to fall asleep because you’re scrolling in bed? Poor sleep linked to late-night social media use is a red flag for your overall mental health.
Are you using social media as a way to avoid stress?- Do you use social media to escape from academic stress or personal challenges? This can create a cycle where the avoidance itself becomes stressful, worsening your mental health.
By answering these questions, you can start to gauge the role social media is playing in your mental health. If you’re noticing negative patterns, it’s time to take action.
A Recovery Guide for Social media and mental health in college students
Taking control of your social media habits is key to improving your mental health. Here’s a practical guide to help you manage your digital consumption and find balance:
Set Time Limits on Social Media- One of the easiest ways to cut back is by setting time limits. Most smartphones have built-in tools that allow you to track and limit your screen time. Try reducing your social media use to a set amount of time each day—start with one hour and gradually reduce it.
Schedule “Offline” Time- Designate specific times of the day to stay offline, especially during meals, study sessions, or before bed. This will help improve your focus and sleep quality. Creating boundaries around when you use social media is essential for your digital well-being.
Unfollow or Mute Accounts That Trigger Negative Feelings- If certain accounts make you feel bad about yourself or fuel FOMO, consider unfollowing or muting them. Curating your social media feed to include only positive, inspiring content can help improve your mental health.
Practice Mindfulness While Using Social Media- Mindfulness and social media may seem like opposites, but they can go hand in hand. Before you open an app, take a moment to check in with how you’re feeling. Are you using social media because you’re bored, stressed, or anxious? Being aware of your motivations can help you use social media more intentionally.
Replace Screen Time with Real-Life Activities- To manage social media time better, try replacing some of your online activities with in-person ones. Go for a walk, grab coffee with a friend, or take up a hobby that doesn’t involve screens. These real-life connections and activities will help boost your mood and reduce stress.
Reach Out for Mental Health Support- If social media is having a serious impact on your mental health, don’t hesitate to seek support. Many colleges offer mental health services, and connecting with a counselor can help you navigate stress, anxiety, or other challenges caused by social media.
The Positive Side of Social Media
Not all social media use is bad. When used mindfully, it can offer a range of benefits, from keeping you connected to offering support networks. If you’re able to manage your social media use well, you can enjoy its positive effects without it negatively impacting your mental health. The key is balance and self-awareness.
Conclusion: Take Back Control of Your Digital Life
By recognizing the warning signs, performing a self-assessment, and following this recovery guide, you can take back control of your social media habits and prioritize your mental health. College is stressful enough without adding the extra burden of social media overload. With a few mindful changes, you can find balance and improve your overall digital well-being.
Additional Resources
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About the Author
Cody Thomas Rounds- Clinical Psychologist
Cody is board-certified clinical psychologist, but he sees himself as a lifelong learner, especially when it comes to understanding human development and the profound impact of learning on our well-being.
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