In today’s hyperconnected world, social media platforms like Instagram, TikTok, and Facebook have become integral parts of our daily routines. They offer a constant stream of content, instant communication, and the ability to stay in touch with friends, trends, and news from around the world. However, as our screen time increases, so do concerns about its impact on mental health, particularly depression. More people, especially teens and young adults, report feelings of sadness, loneliness, and anxiety after prolonged exposure to curated online lives and unrealistic standards of success or beauty.
While social media can foster a sense of community, validation, and self-expression, it can also fuel harmful cycles of comparison, cyberbullying, and information overload. The contrast between someone’s highlight reel and one’s real life can leave users feeling inadequate or isolated. Researchers and mental health professionals are actively studying the relationship between social media use and depressive symptoms, raising important questions about how these platforms might influence our emotional well-being in both positive and negative ways.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
How does technology affect mental health?
Technology has a profound impact on mental health with both positive and negative effects depending on how it is used. On the positive side, technology has made it easier to access mental health resources. Apps for meditation, therapy, and mental wellness can help you manage stress, anxiety, and other mental health concerns.
Online therapy platforms provide a convenient and sometimes more affordable option for people who may not have access to in-person therapy. For more information, check out our blog “Your Guide to Online Therapy.” Additionally, technology can create virtual communities that offer support and connection for those dealing with isolation, mental health challenges, or niche struggles.
However, excessive use of technology, particularly social media, can negatively affect mental health. Social media platforms often create environments ripe for comparison where users feel pressure to present a curated, idealized version of their lives. This can contribute to feelings of inadequacy, loneliness, and anxiety, especially among teens and young adults. To continue learning more, our blog “How to Stop Comparing Yourself to Other People” is a must-read.
When over-scrolling on social media, you may feel:
Anxiety
Comparison
Low self-esteem (Check out our blog “Do You Understand Your Self-Esteem?”)
Envy
Disconnection
Loneliness (Read our blog “How to Battle the Loneliness Epidemic”)
The constant influx of notifications, messages, and information can also cause stress and disrupt sleep, leading to heightened levels of anxiety and depression. Moreover, the rise of cyberbullying, online harassment, and toxic communities further exacerbates mental health issues for some users. Ultimately, while technology can be a tool for mental wellness, its overuse or misuse can lead to negative consequences for emotional well-being.
Can social media make you feel lonely or more connected?
While social media can provide a sense of connection, it also has the potential to amplify feelings of loneliness due to the superficial nature of online interactions. Despite the convenience of staying in touch with others, digital communication often lacks the nonverbal cues and emotional depth that come with face-to-face conversations. For example, while a "like" or a brief comment on a post may appear to be an expression of support or friendship, it does not convey the same level of care or intimacy as a phone call or an in-person conversation. This lack of depth can leave you feeling emotionally unfulfilled despite the sheer volume of online connections you may have.
Moreover, the curated nature of social media can make users feel like their lives are less exciting or meaningful compared to others. As people often post only the best, most highlight-worthy aspects of their lives- such as vacations, achievements, or social gatherings- others may feel left out or believe they are not measuring up. This “highlight reel” effect can create a sense of social comparison where users constantly feel like they are missing out on experiences or failing to live up to social standards. Over time, this can lead to increased feelings of isolation as people feel disconnected from the reality of others' experiences, leading to a sense of being excluded or unimportant.
Additionally, there is evidence to suggest that passive consumption of social media, such as mindlessly scrolling through posts without engaging, can be particularly harmful. When users engage in passive consumption, they are more likely to compare themselves to others and feel disconnected or inferior. This type of behavior can be particularly harmful to mental health, leading to feelings of depression and loneliness. In contrast, active engagement; such as participating in conversations, joining groups, or sharing personal experiences; can help foster genuine connections and support. However, even active engagement has its limits and the key lies in maintaining a healthy balance between online and offline relationships.
In essence, the relationship between social media and loneliness is complex and multifaceted. While it can offer a space for connection, it also presents risks if used excessively or in ways that promote comparison and isolation. The overall effect largely depends on how users approach social media- whether it is used as a tool for meaningful interaction or as a source of passive consumption that worsens feelings of loneliness and disconnection.
How does screen time cause depression and anxiety?
Excessive screen time can contribute to depression and anxiety through several mechanisms, many of which stem from the way screens and digital devices impact both our physical and mental well-being.
One major factor is the disruption of sleep. The blue light emitted by screens interferes with the production of melatonin, a hormone that regulates sleep. Poor sleep, in turn, is strongly linked to mood disorders like anxiety and depression. When people spend late hours scrolling through social media, gaming, or binge-watching TV shows, they not only sacrifice sleep but also experience more emotional volatility the next day which can fuel anxiety and depression. Check out our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia.”
Another way that screen time impacts mental health is through the constant stimulation and information overload that comes with digital media. Whether it is through social media updates, emails, or news alerts, the mind is constantly processing new information, which can lead to feelings of overwhelm and stress. This heightened state of alertness, while seemingly harmless, can cause a fight-or-flight response to become chronically activated, increasing anxiety over time. To learn how to fix this issue, read our blog “Do I Have A Social Media Addiction?”.
Additionally, scrolling through social media platforms can lead to social comparison, where individuals measure their own lives against the highlight reels of others, often leaving them feeling inadequate or isolated. These feelings of low self-worth and exclusion can trigger or worsen symptoms of depression.
What are signs of low self-worth?
Negative self-talk (View our blog “Cognitive Behavioral Therapy (CBT) for Negative Self-Talk”)
Avoiding challenges or new opportunities
Difficulty accepting compliments
Perfectionism (Our blog “Is Perfectionism A Coping Skill?” is a must-read)
People-pleasing behavior (Read our blog “11 Reasons Why You Are A People Pleaser”)
Difficulty setting boundaries (Check out our blog “The Truth Behind Why Boundaries Are Important For Maintaining Mental Health”)
Constant comparison to other people
Withdrawing from relationships or social situations
Self-sabotage (Read our blog “How to Stop Self-Sabotaging for Good”)
Overreacting to criticism
Lastly, excessive screen time contributes to social isolation. Spending too much time on devices often means less time engaging in face-to-face interactions which are crucial for emotional support and connection. Humans thrive on in-person relationships that offer physical touch and emotional depth which screens simply cannot replicate. As a result, people may become disconnected from their real-world social networks, leading to feelings of loneliness and a sense of emotional emptiness which are closely associated with both anxiety and depression. Over time, these effects can compound, creating a cycle of screen dependence and worsening mental health.
How does depression affect your life?
Depression can deeply affect nearly every aspect of a person's life, from their emotional state to their physical well-being, social interactions, and professional responsibilities. One of the most immediate impacts of depression is on emotional health. Individuals with depression often experience intense feelings of sadness or hopelessness that seem impossible to shake. This pervasive emotional burden can make it hard to find joy or motivation, even in activities that were once fulfilling or enjoyable. Hobbies, work, and social interactions may feel draining or pointless, making it harder to engage in normal life. The negative emotional state may also come with a sense of worthlessness or guilt where you may blame yourself for feeling the way you do, worsening your mental health.
Cognitive effects of depression are another major way it can affect life. Depression can significantly alter thinking patterns, leading to cognitive distortions such as catastrophizing or having a pessimistic outlook. People with depression might find themselves constantly ruminating on past mistakes or worrying about the future, leading to overwhelming feelings of anxiety. These distorted thought patterns often result in poor decision-making, difficulty concentrating, and memory problems. It is common for people with depression to struggle with tasks that require focus, leading to a sense of frustration and failure. This can create a cycle of self-doubt and further reduce one’s ability to function at their best in daily life. Check out our blog “How to Break the Cycle of Obsessive Thoughts” for more information.
The physical impact of depression is often overlooked but just as significant. Depression can lead to a variety of physical symptoms such as persistent fatigue, changes in appetite, sleep disturbances, and unexplained aches and pains. Chronic fatigue is particularly common- depressed individuals may feel physically exhausted even after a full night’s sleep. This exhaustion often makes it harder to engage in physical activity, further contributing to a lack of energy and motivation. Changes in appetite can either cause individuals to eat too little, leading to weight loss, or overeat, contributing to weight gain. Sleep disturbances, whether in the form of insomnia or excessive sleeping, can exacerbate the emotional symptoms of depression as poor sleep can contribute to irritability and cognitive difficulties.
Another significant consequence of depression is social withdrawal. People experiencing depression often isolate themselves from friends, family, and loved ones, sometimes because they feel unworthy of social interaction or too emotionally drained to participate. They might avoid social events, stop responding to calls or messages, and even withdraw from intimate relationships. This isolation only deepens the feelings of loneliness and disconnection, making it harder to reach out for support. For those with depression, socializing can feel like an insurmountable task, and over time, their social circle may shrink as they become more withdrawn. Unfortunately, the lack of social support further exacerbates feelings of loneliness, creating a vicious cycle.
Depression also impacts professional life. The lack of motivation, energy, and focus often associated with depression can severely impair job performance. Individuals with depression may struggle to meet deadlines, manage responsibilities, or interact effectively with colleagues, which can result in poor work performance, negative feedback, or even job loss. The anxiety and self-doubt that accompany depression can make it difficult to take initiative or complete tasks efficiently. For those in high-pressure jobs or demanding environments, this can lead to burnout, decreased job satisfaction, and strained professional relationships. Even if someone continues to go to work, the emotional and cognitive challenges of depression can diminish their sense of achievement and satisfaction. Read our blog “How Counseling Can Help Your Career.”
Finally, depression can have a lasting impact on personal relationships. Partners, family members, and friends may not understand what the person with depression is going through, and the emotional distance or withdrawal can create tension and conflict. Loved ones may feel helpless or frustrated when they see the individual struggling but don't know how to offer support. Communication can break down as the person with depression feels misunderstood or unsupported, leading to further isolation. In romantic relationships, depression can strain intimacy as individuals may have trouble expressing emotions, sharing affection, or participating in shared activities. Over time, this strain can lead to relationship breakdowns if both partners do not communicate openly about the challenges posed by depression. Our blog “3 Ways to Support Someone with Depression” is a must-read.
Overall, depression can feel like an overwhelming presence in a person’s life, affecting everything from their mood and energy to their relationships and career. The far-reaching consequences of depression can cause individuals to feel like they are trapped in a cycle of emotional, physical, and social distress. While the impact of depression can be profound, it is important to remember that it is treatable, and seeking the help of a depression therapist at Anchor Therapy can assist in building support systems, and adopting healthy coping strategies. Check out our blog “3 Benefits of Working with a Depression Therapist.”
In conclusion, while social media can offer connection and support, it also has the potential to negatively affect mental health, particularly when it comes to depression. The constant comparison, pressure to present a perfect image, and exposure to overwhelming content can contribute to feelings of inadequacy, isolation, and anxiety. Being mindful of our social media habits and taking steps to create a healthy digital balance can help offset these effects.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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