Most young adults today can’t remember a time when social media wasn’t part of their life. Whether it be through the inception of Facebook or the current trends on TikTok and Instagram, social media has been an undeniable undercurrent in society. But just how powerful is this undercurrent for today’s young adults - and when does it stop carrying them forward and start pulling them down?
As a young adult, you are experiencing much of the world for the first time. Discovering the music you love, the clothes that fit your style, the people you connect with, and the career paths that excite you. Yet, this period of exploration also coincides with some of the highest rates of mental health concerns. Research shows that nearly 50% of all mental health disorders are established by the age of 14, and nearly 75% by age 24 (Kessler et al., 2007; Kim-Cohen et al., 2003). In addition, rates of anxiety and depression amongst young adults have risen by 70% over the past 25 years. These startling statistics beg a commonly asked question - what factors are fueling this trend? This piece explores the unique relationship between social media and young adulthood, particularly its impact on mental health, and offers practical ways to step back from societal pressures and cultivate a healthier, more authentic sense of self.
Unlike previous generations, the young adults of today face the constant presence of curated feeds and idealized lifestyles. What was once private is now displayed on public feeds, exposed to scrutiny, comparison, and the weight of the “like” button. This system results in intensified pressure to present yourself in ways that earn others’ approval.
Research consistently finds that young adults, especially women and LGBTQ+ youth, often feel these pressures most intensely, reporting higher rates of body dissatisfaction and anxiety linked to social media use (Keles et al., 2020; Odgers & Jensen, 2020). These pressures frequently manifest in subtle yet impactful self-questioning, such as “Am I posting enough?” “Will people like this?” “Do I look good enough?” “Does this portray me as successful?” For many, this causes the line between genuine self-expression and that of external validation to become blurred.
With these trends in mind, what is it specifically about these platforms that seems to be so impactful on mental health? A large challenge is seen through upward social comparison. Studies reveal that viewing images of peers, influencers, or any idealized individual can lower self-esteem and result in the onset of depressive symptoms (Fardouly et al., 2015). Research further supports that even in cases when individuals are aware of the idealized or curated nature of the posts, the brain continues to interpret them as reality, allowing for the same consequences on one’s mental health.
To add fuel to the fire, social media has also created a phenomenon known as “doomscrolling” - the compulsive habit of endlessly consuming negative news and distressing content online. This cycle of overexposure and constant engagement has been linked to worse outcomes for mental health, including heightened depressive symptoms, increased anxiety, and even suicidal thoughts (Boers et al., 2019; Twenge, 2018). On top of this, negative interactions such as hate comments, harassment, and exclusion can further intensify these risks, directly elevating the likelihood of depression and anxiety (Keles et al., 2020).
One of the strongest links between social media and mental health lies within body image and eating disorders. Population data gathered by the National Association of Anorexia Nervosa and Associated Disorders (ANAD) reports that eating disorders affect at least 9% of the U.S. population, with the onset often occurring in adolescence and young adulthood. A systemic review found a strong association between social media use and body dissatisfaction, drive for thinness, and disordered eating behaviors (Holland & Tiggemann, 2016). With this in mind, platforms such as Instagram and Tik Tok that thrive off of visual content and comparison are a huge risk factor for this population.
So, does this mean that every individual who joins Instagram or TikTok is destined for a poor mental health outcome? Of course not. These findings don’t mean social media directly causes anxiety, depression, or eating disorders, which are complex conditions influenced by biological, psychological, and social factors. But, the platforms can act as powerful accelerators of existing vulnerabilities, particularly in appearance-focused cultures. Therefore, it is important to understand the potential consequences of prolonged and intense use of these platforms, especially for individuals in vulnerable groups who may have a predisposition to mental health concerns.
Luckily for us, research suggests that while curated feeds and comparison are part of the problem, authenticity might be a vital part of the solution. It has been found that the quality of content on social media may be able to outweigh the effects of the quantity consumed. That is, if individuals spend their time engaging authentically – sharing meaningful content, engaging positively with friends, and expressing real emotions – outcomes of better well-being and mental health are more likely (Odgers & Jensen, 2020).
Why might this be? Cultivating authenticity helps shift social media engagement from an external focus, such as likes, follows, and shares, to an internal focus. This allows individuals to engage with content in a value aligned way, reducing feelings of anxiety, depression, and overall comparison. This goes to show that genuine self-expression, even in the smallest of ways, can be invaluable for young adults who are just beginning to explore their identity.
To help aid in this process of authenticity, here are some practical strategies we can put into practice:
- Shift from passive to active use. Create, comment, and connect with intent. Engage with individuals that add value and authenticity rather than passively “doom scroll.”
- 2. Tailor your feed. Remove followers that don’t serve you or leave you questioning parts of yourself. Focus your feed on creators that promote self-confidence and diversity.
- Watch for signs of problematic use. Are you passively consuming content? Compulsively checking your feed? Neglecting school, work, or relationships? Check in with yourself and alter your use of social media if you find there might be some red flags.
- Protect your sleep. Consistent sleep is one of the strongest predictors of mental health, and screentime before bed can infringe on our quality of sleep. Try giving yourself 30-60 minutes of screen-free time prior to falling asleep.
- Practice authenticity exercises. Try posting one authentic picture, caption, or comment once a week (or month!) to help foster a sense of authenticity. If posting feels too big, try journaling your feelings first. Remember, small steps build resilience!
- Seek help if needed. If social media use is fostering a sense of anxiety, depression, body image struggles or disordered-eating behaviors, reach out to a professional. Resources include the National Eating Disorders Association Helpline and ANAD support services along with licensed mental health professionals.
While social media might be here to stay, the potential consequences of its use on mental health do not need to be. Through the use of active and authentic engagement in social media, we can take back our power and rewrite our relationships with these platforms. All it takes is one small step to begin building resilience and working towards a healthier sense of self.
References:
Boers, E., Afzali, M. H., Newton, N., & Conrod, P. (2019). Association of screen time and depression in adolescence. JAMA Pediatrics, 173(9), 853–859. https://doi.org/10.1001/jamapediatrics.2019.1759
Fardouly, J., Diedrichs, P. C., Vartanian, L. R., & Halliwell, E. (2015). Social comparisons on social media: The impact of Facebook on young women's body image concerns and mood. Body Image, 13, 38–45. https://doi.org/10.1016/j.bodyim.2014.12.003
Holland, G., & Tiggemann, M. (2016). A systematic review of the impact of the use of social networking sites on body image and disordered eating outcomes. Body Image, 17, 100–110. https://doi.org/10.1016/j.bodyim.2016.02.008
Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79–93. https://doi.org/10.1080/02673843.2019.1590851
Kessler, R. C., Berglund, P., Demler, O., Jin, R., Merikangas, K. R., & Walters, E. E. (2007). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry, 62(6), 593–602. https://doi.org/10.1001/archpsyc.62.6.593
Kim-Cohen, J., Caspi, A., Moffitt, T. E., Harrington, H., Milne, B. J., & Poulton, R. (2003). Prior juvenile diagnoses in adults with mental disorder: Developmental follow-back of a prospective-longitudinal cohort. Archives of General Psychiatry, 60(7), 709–717. https://doi.org/10.1001/archpsyc.60.7.709
Odgers, C. L., & Jensen, M. R. (2020). Annual research review: Adolescent mental health in the digital age: Facts, fears, and future directions. Journal of Child Psychology and Psychiatry, 61(3), 336–348. https://doi.org/10.1111/jcpp.13190
Twenge, J. M. (2018). Increases in depression, self‐harm, and suicide among U.S. adolescents after 2010 and links to technology use: Possible mechanisms. Psychiatric Research and Clinical Practice, 1(1), 19–25. https://doi.org/10.1176/appi.prcp.20180023