South Africans spend an average of 9 hours online every day, among the highest screen time in the world. While the internet undeniably transforms lives, new studies show that too much use of TikTok and Instagram hurts mental health, body image, rest, sleep and relationships – particularly of young people.
Countries like France are taking social media harm so seriously that they have passed laws requiring those younger than 15 to get parental consent to get on social media.
To support your happiness and well-being, here are some social media red flags and tips to transform harmful social media behaviours.
Thief of joy
If you love Instagram, you are among over two billion people worldwide who spend their time on the video and photo-sharing network. However, some research has shown that excessive time spent on Instagram is linked to poor mental health, especially among teens. This does not mean that spending time on Insta is inherently or entirely bad. It depends on how individuals use the platforms.
The American Psychology Association (APA) reported “Instagram users who engage in digital status-seeking (looking for popularity online) and social comparison (evaluating oneself with others) tend to experience negative psychological outcomes”.
This behaviour has been linked to increases in depression, social anxiety and body image concerns, as well as decreases in self-esteem across age groups.
Another problem is that constant exposure to influencers’ inflated ‘glamorous’ lifestyles may cause feelings of self-doubt in some users. This can also induce feelings of dissatisfaction with their lives and their progress in life, which can lead to depression and anxiety.
It’s no wonder that some mental health professionals advise young people to abstain from using social media, smartphones or streaming devices when they present with mental health challenges.
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No ZZZ’s for Gen Z
If you people spend 9 hours daily on the internet, what are you cutting out? Some say the answer is sleep.
Have you ever wondered why you feel sleepy at night when it is dark and quiet? It is because darkness is your brain’s cue to release melatonin, also known as the sleep hormone.
Melatonin is responsible for your internal clock that helps your body calm down and relax when it is time to hit the hay and restore energy levels when it is time to rise and shine.
One study found that exposure to the bright light coming from computer and mobile screens closer to bedtime disrupts the release of this hormone, which may lead to irregular sleep patterns. This is not the whole story, though.
The type of content you’re scrolling through and how long you’re on these platforms also impact your sleep quality. Social media platforms are designed to keep you scrolling by recommending stuff that you would really like or find interesting. Each time you do, your brain gets a hit of addictive dopamine which makes you feel happy. However, scrolling through social media keeps the brain active, which is not ideal when you need to get some shut-eye.
There is no hard rule about how long before bed you should ‘unplug’ from your devices, but sleep experts recommend at least two hours. So, switch the phone off and put it away when you sleep to avoid the temptation of addictively checking for messages and posts in the middle of the night.
Mirror, mirror…
Upward social comparison happens when you compare yourself to others based on how you look, how wealthy or mobile you are, your class status, or your relationships and achievements.
In online spaces, it happens when users compare their lives to the curated and highly stylised lifestyles of others especially idolised but manufactured online personalities like Boity or Somizi.
This can spiral quickly, leading to false social comparisons when users compare themselves with what they see on their news feeds.
But if people did stop and think, they would notice the careful work that goes into the content they see, from specifically selected poses, the perfect lighting and the heavy editing of the images that involve the digital removal of blemishes, spots, and other facial features considered to make influencer images more “Instagrammable”.
Digital retouching and filters are not inherently bad, but the issue lies in how some are misled by a computer-generated aesthetic of humanly impossible perfection. This may contribute to self-image and esteem issues when impressionable users compare themselves with these altered images. Some studies have credited this to the rise of body dysmorphia and anorexia. These effects can be even more severe with younger audiences.
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Imaginary friends
Writing for The Guardian, best-selling author and journalist Otegha Uwagba tells a story about when she had to block a fan on social media after weeks of constant texts, invites to meet-ups, and random chats which got a bit too much for her.
Otegha’s fan was in a parasocial relationship. This term describes “people forming intense – and crucially, one-sided – attachments to celebrities or public figures”.
Of course, with over 2 million followers, the nature of that relationship is likely to be one-sided. However, some fans interacting with their heroes and celebrity crushes can get frustrated when their efforts are not reciprocated. Things can get toxic rather quickly.
“I, too, have experienced fans whose mood turns sour when they consider themselves spurned – one minute sending congratulations on the publication of my book, the next suggesting that I am ‘full of shit’, ” wrote Otegha.
This phenomenon, mostly intensified by the advent of social media and unlimited access to public figures, is more complex than discussed here.
The bottom line is that social media can lead people to develop attachments and one-sided relations with people online. This can affect the users’ mental states and can put the public figures at risk of cyberbullying, or worse.
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Dream catcher or dream career?
Online ‘influencing’ has grown to be a popular career choice for many young people.
Now please remember, we’re not in the business of telling anyone they can’t do anything… But with over half of Gen-Zers having social media influencers as their aspired career choice, and considering that success is not guaranteed for everyone, it has to be a calculated move. Online influencing is a highly competitive industry.
According to Ryan Hilliard of HypeAuditor, an influencer analytics company, someone would need to have 1 million followers on social media to make influencing a full-time career. “Less than 1%” ever achieve that. It’s just too hard, there’s too many other people doing similar stuff,” he told NPR.
If it is something you’re good at and love, maybe have a great talent for, and would like to try it out, then go for it. But also have a Plan B in place.
Final boss – unproductivity
That time spent scrolling has to come from somewhere. Scrolling for hours on end on the socials can be a massive time-drainer.
To all the students; let’s face it, folks. You’ve probably spent time browsing through YouTube and saving videos to your “Watch Later” playlist which, (and let’s be honest now) you probably won’t ‘watch later’, or ever, when you know you have an assignment due in days. We’ve all been there.
Even at work, social media can hinder productivity as scrolling on social media during work hours can lead to employee disengagement and decreased productivity, wrote Jack Kelly, for Forbes. If your work involves spending some time on social media, then you might be off the hook.
But what won’t get you off the hook is checking on your favourite influencers and what they’re getting up to, or listening to your favourite podcasts when you should be working or doing your school stuff. Now that’s a problem.
Break the loop by trying to limit time spent mindlessly scrolling online, which may be easier said than done.
Experts suggest logging out of accounts, so it will take time to log back in, and rather than impulsively going to your favourite sites, to switch up your habits. Addiction Rehab also recommends setting clear boundaries and allocating specific times for social media use. You can also use apps such as Digital Wellbeing to track your usage and set time limits.
The bottom line
While social media is a useful tool for staying connected, unregulated use can negatively impact mental health, self-esteem, and productivity. Learning to balance screen time with offline interactions, realistic expectations, and proactive boundaries can help preserve mental well-being.
While learning to self-regulate is a good strategy, seeking professional help from experts is equally important.
Prof Noluxolo Gcaza founder of the CyberCulture Foundation shares some important advice: “If you believe you are experiencing poor mental health outcomes from problematic social media use, the first step is to consult with a mental health professional. They have the expertise to provide the necessary tools and support tailored to your situation”.
Gcaza is an Associate Professor at Nelson Mandela University, with a PhD in Information Technology focuses her research on cybersecurity awareness, fostering cybersecurity culture, and IT governance.
“It is equally beneficial to take a proactive approach by regularly assessing your social media habits and setting boundaries around your usage, such as limiting time spent on certain platforms or unfollowing accounts that contribute to negative feelings,” says Gcaza.
She advises that engaging in offline activities, such as spending time with loved ones or pursuing hobbies, can also help improve your mental well-being.
Social media, like many things in life, is best approached with moderation.
This article was first published by Khulani! Additional reporting by Thandile Nkoyi.
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