In recent years, research and surveys show that this generation is more depressed than any other. Some suggest the reason behind this is addiction to social media and the online world. But how can we maintain mental well-being in an increasingly digital society?
Research from the National Center for Health Statistics shows that from 2007 to 2021, suicide deaths among 10- to 24-year-olds increased by 62% (CDC, 2023). According to a summary and trends report from the Centers for Disease Control and Prevention during that same period, 42% of high school students reported feelings of sadness or hopelessness in the past year, 29% experienced poor mental health in the past 30 days and 22% seriously considered attempting suicide (CDC, 2021).
While numerous factors contribute to the rising rates of poor mental health, one theory comes from a systematic review. It found that use of social networking sites is associated with an increased risk of depression, anxiety and psychological distress (Keles et al., 2019).
However, social media, like most things, has both positive and negative sides. A survey of teenagers in the United States found that 80% feel more connected to their friends’ lives; 71% say it gives them a place to express creativity; 67% feel supported during tough times, and 58% feel more accepted (Pew Research Center, 2023). Despite these benefits, social media can never replace real-world human connection. In-person contact with others triggers hormones that reduce stress, leaving you feeling happier, healthier and more positive.
A 2018 University of Pennsylvania study found that reducing social media use for just one day resulted in significant reductions in anxiety, depression, loneliness and sleep-related problems. Here are steps you can take to limit social media use and support mental well-being:
- Turn off notifications: The constant stream of updates can create a sense of urgency and fear of missing out, leading to increased stress.
- Limit phone use: Set boundaries, such as no phone use during meals, family time or in the bedroom and bathroom.
- Use a time tracker: Use an app to monitor social media usage and set daily time limits.
- Spend time in-person: Connect in person with family, friends and your community.
- Maintain a healthy lifestyle: Eat a balanced diet, exercise regularly and prioritize sleep.
- Join clubs or activities: Engage in hobbies and interests that bring you joy.
- Practice self-care: Spend time alone by listening to music, walking or visiting favorite places.
- Connect with nature: Spend time outdoors and allow yourself to rest on weekends.
For more information about self-care, check out 20+ self-care practices.
While social media and the digital world are integral parts of life, it’s crucial to maintain a balance between online and real-world interactions. The rising rates of depression and suicide among young people remind us to use social media mindfully and prioritize mental well-being. By practicing self-care strategies, such as limiting screen time and engaging in face-to-face connections, we can enjoy the benefits of social media while reducing its negative effects.
