Tech and anxiety
With the boom of technological advances in the past 20 years, teens and young adults are facing new opportunities and new issues. Being more connected to the world than ever, why does it sometimes feel like we are so isolated? The impact that technology and social media have had and continue to have on anxiety is complex. There are rising concerns about the effect social media has on mental health. Following is an analysis of those effects and some tips for healthy habits.
Impact of technology and social media on anxiety
Social comparison
Social media has, unfortunately, created platforms where people do not always show up as their genuine selves. There is pressure and, sometimes, expectation to show up as a perfect and ideal version of oneself. It is easy to fall into the habit of comparison when viewing the idealized lives of others. This can lead to feelings of inadequacy, lowered self-esteem, and high anxiety.
Cyberbullying
Being behind a keyboard allows for a sense of anonymity. It is easy to fall into or fall victim to cyberbullying in these scenarios, especially when we lose sight of the fact that there is a human on the other side of the screen. Cyberbullying can cause severe emotional distress, anxiety, and stress.
Fear of missing out (FOMO)
Consistent exposure to activities and social events that others are taking part in on social media can lead to a fear of missing out. This can lead to an increase in pressure to participate in every activity, creating a heavier weight of stress and anxiety.
Information overload
When we have constant access to information, we can become overloaded and overwhelmed. Being so connected to everyone, everywhere, is more than the mental load was meant to handle. This can hurt our ability to focus and create a constant feeling of being on edge.
Less face-to-face interaction
Consistent reliance on digital communication can lead to decreased in-person social interactions. This can foster false feelings of loneliness and isolation, which is a breeding ground for anxiety and/or depression.
Tips for healthy digital habits
Set time limits
A healthy relationship with digital media can look like setting time limits or even scheduling what time of day, and how much time, we spend scrolling or reading. There must be boundaries, and be in tune with ourselves, of when to disconnect to avoid overwhelm.
Quality over quantity
When we use our time on social media to have quality interactions with our friends or family, instead of “doom-scrolling” or being a “keyboard warrior”, we drastically increase our enjoyment of our screen time. Engaging in content that adds value to our lives is a great way to use digital media.
Mindful consumption
It is important to pay attention to how our use of media makes us feel. What emotional response is it eliciting? If there is an app or certain content that is regularly triggering anxiety in us, it is a sign to put up a boundary around our usage.
Unplug before bed
Screens emit blue light, which is great for morning and daytime usage, but not as great the closer we get to bedtime. It can disrupt our sleep patterns and throw off our circadian rhythm. When we put a boundary of a “digital curfew”, it can dramatically improve our sleep, which ultimately improves every other area of our health. The current recommendation is to unplug at least an hour before going to bed.
Practice self-compassion
It is crucial for us to remember that social media is a blip in our lives. The things we see portrayed on screens are perfectly curated pieces and never give us the whole story. We must be kind to ourselves, avoiding comparison or criticism.
Report cyber bullying
It is a mutual effort for us to report those who are using platforms to hurt others. Cyberbullying has been a rising factor in suicide rates, especially among young people. If you see something, say something. Reporting is oftentimes an anonymous act as well, taking away fear of backlash.
Take part in offline activities
Being involved in hobbies, physical movement, and in-person social events is enriching to our minds. These activities have been shown to reduce anxiety and calm the nervous system. Taking time to figure out what we like offline is great for our health.
Seek help from a professional
If we are maintaining healthy digital habits, but our anxiety seems to persist, it could be incredibly helpful to see a professional. Additionally, if we are having trouble implementing healthy habits, a mental health professional could help us set up systems that keep us safe. These could include practical steps as well as coping skills tailored to the anxiety we experience.
Educate yourself
When we take time to learn about digital literacy, privacy settings, and online safety, we are better equipped to protect ourselves in the digital world. Knowing how to protect our information and maintain an overall positive online presence can reduce the effects of anxiety.
Overall, social media and technology have been an incredible advancement for this generation and the impact is massive. It can overtake an anxious mind, though, if not balanced with healthy habits. Balance is crucial and a professional can help with finding that. Halle Crutch, LPC-Associate is offering counseling services to teen girls and young adult women experiencing anxiety. Therapy can be useful in finding solutions that are unique to your scenario and help with creating a structure for implementation. Interested in seeking services? Request an appointment.
