MENTAL HEALTH AWARENESS WEEK 2022

The theme of Mental Health Awareness Week (9-15 May) is loneliness and while the annual campaign uses social media to raise awareness of this important message, here at Aptus as part of our wellbeing programme we have been looking at how social media can impact upon our mental health, and the ways we can manage it to maintain a better balance between our real and online lives.

Social media can be an incredibly useful tool in raising awareness and providing a platform for important issues helping to connect us all. It can also be an outlet for creativity and is even good for our health and is known to help ease stress, anxiety and depression. But multiple studies have also found a link between heavy social media use and an increased risk of depression, anxiety, loneliness, self-harm, and even suicidal thoughts.

To look after our mental health and wellbeing as best as we can it’s helpful to think about the reasons why we use social media as well as how much time we are spending on platforms such as Facebook, Snapchat and Instagram, and find ways to take control.

So, how much time are we spending on social and what are the issues?

Research around our social media habits by workplace health and wellbeing provider Health Assured found the following behaviours:

• On average we spend 136 minutes a day on social media and this number is rising
• 91% of 16-24-year-olds use social media and the number is as high as 20% for people aged 65+
• Younger people say that 4 out of 5 major social platforms make their anxieties worse
• Younger people see the most issues, but 38% of adults think social media is actively harmful
• FOMO—fear of missing out—is a huge driver of anxiety, but 40% of adults are unfamiliar with the term

Negative impact of social media

Constant access to social media through our smartphones and iPad can trigger impulse control problems, affect concentration and make you a slave to your phone. Some of the following may be signs that social media is negatively impacting your mental health.

• You’re spending more time on social media than with friends in the real world
• You’re suffering from sleep problems
• You’re distracted at school or work
• You have no time for self-reflection
• You’re engaging in risky behaviour to gain ‘likes’ and popularity
• You’re comparing yourself unfavourably with others on social media
• You are showing worsening symptoms of anxiety or depression

If social media is making you anxious, stressed, and depressed, talking to your GP or a counsellor about how you feel is a good first step towards improving your mental health.

If you are just looking for some ways to regain control and make the most of social media in a healthy way here are some ideas which may help.

#Tip1

Be mindful of how the content you’re viewing is making you feel. This will help you recognise when to take a break, switch off – or unfollow someone!

#Tip2

Use an app to track your time on social and set a goal to reduce it by. Disable your notifications to help you regain control of your time.

#Tip3

Follow people and accounts that make you feel good; explore and discover positive online communities, encourage helpful interactions.

#Tip4

The charity CALM says avoid ‘doomscrolling’ by limiting the time you spend with your head in the news – 30 minutes or less on the headlines is probably enough.

#Tip5

Balance bad news with positive or ‘lighter’ news – check out Positive News or subscribe to The Happy Newspaper or find other alternatives.

#Tip6

Turn your phone off at certain times, such as when you’re driving, or playing with your kids. Avoid checking your phone right before bed.

#Tip7

Challenge what you see. News can get distorted as it travels through the internet grapevine – try this fact checker tool to learn more about that story your friend posted.

#Tip8

Take a break from social media and meet a friend IRL (in real life) rather than scrolling through their timeline!

#Tip9

Clean up your social feeds: unfollow or mute accounts, delete apps, limit your time, think before you post.

USEFUL RESOURCES

We used the following resources to put this together – they contain a wealth of information and many more tips and guidance for staying safe and well on social.

www.helpguide.org/articles/mental-health/social-media-and-mental-health.htm
www.youngminds.org.uk/young-person/coping-with-life/social-media-and-mental-health
www.parentsprotect.co.uk/internet-safety.htm
www.mind.org.uk/information-support/tips-for-everyday-living/online-mental-health/about-online-mental-health/
www.mentalhealth.org.uk/publications/tips-look-after-your-mental-health-during-scary-world-events

Published on 10th May 2022