4 Ways Instagram Is Hurting Your Mental Health

When you’re scrolling through Instagram, how do you feel? Do you catch yourself comparing your body to photoshopped images? Do you feel unsatisfied with your body and lifestyle, like you should be doing more, travelling more, working out more, buying more?

If you’re like most people, your answer is probably yes. The verdict has been out for a while now: social media has serious negative effects on peoples’ mental health, especially young women. Instagram is the most harmful of all social media platforms even though it’s one of the most popular. It’s important to be aware of the potential effects of social media and how to stay happy and healthy while using it. Here are 4 ways Instagram could be hurting your mental health, and what you can do to avoid these consequences and take care of your wellbeing.

Problem # 1: Body image issues

Nine out of 10 teenage girls say they’re unhappy with their body. They’re also more likely to consider getting plastic surgery or want to change their appearance in some way – not because of their own preferences, but because they’re trying to match the unrealistic images on their feed.

There are a few reasons why Instagram can make you feel unsatisfied with your body. First, you’re seeing a constant stream of pictures that have been photoshopped, and in many cases, you might not even realize that they’re edited. Comparing your own body to bodies that have been photoshopped to look perfect, especially when you assume that they’re natural, can make you feel self-conscious about imperfections that you hadn’t noticed before.

Second, editing your own photos can be harmful to your mental health: the process forces you to identify things about your appearance that you think need to be fixed or altered in some way. For many women, it’s become routine to take a photo, look for flaws for flaws in their appearance that can be fixed with a filter or Facetune, and edit it before they post it. Even though this has become normalized, it’s an extremely harmful habit that promotes a negative body image. If your friend looked at a photo of you, pointed out all of your imperfections, and said they wanted to edit it because you didn’t look beautiful enough, how would you feel?

Solution:

Treat yourself the same way that you would want a friend to treat you. Instead of pointing out flaws that you think need to be fixed, highlight the things you love about your appearance. As tempting as it might be, try not to edit photos of yourself too often and recognize that you are beautiful as you are. If you tend to compare yourself to photos and become self-conscious, remind yourself that they are most likely edited. Try to only follow people who inspire you and promote a positive, realistic body image.

Problem # 2: Increased risk of anxiety and depression

People who use social media often (2+ hours a day) are more likely to report poor mental health. And if you already feel depressed or anxious, using social media can make these feelings much worse. You now know how comparing your appearance to unrealistic images can take a toll on your body image and self-esteem. This isn’t just true in terms of edited photos and body image, but lifestyle as well.

When you compare your own life to images of the most exciting moments in other peoples’ lives, it can be easy to feel like your life is boring. You might feel anxious or down because your life seems mundane, while everyone else is having amazing experiences all the time.  

Solution:

Try to spend less time on social media, or at least monitor how often you use it. You can track the amount of time you spend on Instagram and other apps by going to Settings > Screen Time on your iPhone. Realize that you don’t really know what’s going on behind the scenes in someone’s life, and people are only showing you want they want you to see. Unfollow any accounts that negatively affect your mood.

Problem # 3: FOMO

This one is kind of ironic because a huge reason people might get Instagram in the first place is because of their fear of missing out. They want to be connected and make sure that they know details about other people’s lives. The fear of missing out can cause anxiety and make you feel inadequate. Seeing the highlights of people’s lives can make you feel unsatisfied with your own, and make you feel like what you’re doing isn’t enough. You might also feel the need to be on social media constantly to stay up to date with what everyone else is doing.

Solution:

Try to get out of the habit of following people whose lives you wish you had. Instead of focusing on the things you don’t have, practice gratitude (Use this worksheet as a guide if you’re having a hard time thinking of things to feel grateful for). Think about the fullness of your own life, the people you love, and the privileges you get to enjoy every day.

Problem # 4: Lack of sleep 

Getting enough sleep is essential for maintaining your mental health, and it’s especially important for people in their teens and twenties. Checking social media right before bed exposes you to LED light, which can interfere with your body’s natural sleep pattern and make it more difficult to fall asleep. You might also find yourself automatically checking social media when you wake up in the middle of the night, which further disturbs your sleep.

Solution:

Stop using your phone an hour before you go to sleep. Charge your phone on the other side of your room instead of beside your bed, so that you’ll be less likely to get up and check it if you wake up throughout the night.

You’re definitely not alone if you feel inadequate after scrolling through your Instagram feed. Most (if not all) women have struggled with at least one of these things before. Simply knowing the effects Instagram can have on your mental health and how common they are can make you feel less alone when you’re experiencing any of these 4 issues yourself.

Of course, a solution that helps avoid all these negative effects is to just delete Instagram. But if you’re not ready to stop completely, try going on a week-long social media detox and see how things change afterwards. You might find that you feel better and have more time for other productive activities. Or, maybe you don’t experience any of the above problems and you think the pros of social media outweigh the cons. Either way, ask yourself why you’re using Instagram and other platforms in the first place. Remember that if something is harming your mental health, you do not need to continue doing it just because everyone else is. Always do what’s best for your mind, body, and overall wellbeing. ♥