The Social Media Paradox: Benefits & Harms Of Social Media Platforms To Mental Health
Billions of people worldwide use social media platforms today. While social media can be a helpful tool for connection in the digital age, it also has the power to contribute to loneliness and isolation. This is the essence of the social media paradox. Below, we’ll explore this concept and how it relates to mental health.
What is the social media paradox?
The Merriam-Webster dictionary defines a paradox as “a statement that is seemingly contradictory or opposed to common sense and yet is perhaps true.” The social media paradox is a term coined to point out how, despite “social” being in the very name of it, social media has the potential to make people feel disconnected and lonely.
So how could something “social” be so closely tied to isolation? The effects of social media are complex. On the one hand, it has brought many positives to the lives of many people. It can help individuals stay connected, learn about themselves, and receive important information. On the other hand, excessive social media use in particular also has the potential to separate and contribute to negative mental health outcomes.
Statistics about the use of social media platforms today (Facebook, Instagram, YouTube, and more)
Statistics about the usage of social media platforms today can help shed light on why the social media paradox is such a popular topic today. Social media users today number in the billions, with sources also noting that:
- The majority of Americans (68%) report using Facebook
- 78% of people ages 18–29 say they use Instagram, with 47% of US adults overall reporting the same
- 83% of Americans use the top social media platform today (YouTube)
- As of 2021, roughly four in 10 US adults say they’ve been the target of online harassment on social media
- The average US teenager spends 4.8 hours per day on social media
- Social media is the top reason parents give when asked about why they’re concerned about their teen’s mental health, according to one survey
Potential advantages of social media: communication, connection, and more
One half of the paradox is the ways in which social media actually does promote social connection. Many people use social media platforms to stay in touch with family and friends—especially those who don’t live nearby. These platforms can allow a person to share a life update, a creative project, or another form of self-expression in one click that reaches all of their loved ones, which can make it easier to stay connected despite busy schedules and distance.
Social media can also allow people to make new connections, find community, and discover important information. For example, a person with a certain, specific experience—such as having a certain illness or disability, a specific cultural background, or an LGBTQ+ identity—might find a sense of community around that experience online, even if they’re unable to find it in person in their area. Plus, many people receive news and get connected to educational content or information about health, local events, or community matters via social media. There’s no question that, for most people, finding some sense of connection is a key motivator for their use of social media.
Potential disadvantages of social media: loneliness, isolation, and more
Despite its potential to connect, social media can also isolate. For example:
- Cyberbullying and harassment through social media can make a person feel cut off from people who care about them
- “Doomscrolling” can lead a person to believe that there’s no good left in the world
- Instagram stories of friends spending time together without them can make a person feel rejected
- Constant exposure to TikTok videos showing unattainable or unsustainable body standards, travel plans, etc. could cause harmful social comparison, making a person feel pressured or like they’re not enough
- Hateful content, disinformation, and a lack of diverse perspectives can warp a person’s view of others and cause them to socially withdraw or lash out in antisocial ways
- Excessive time spent on social media could take the place of in-person interactions that leave a person with a more tangible sense of connectedness
These examples illustrate the other half of the paradox: that even on platforms that claim to promote connection, and even for people with hundreds, thousands, or millions of online friends or followers, disconnection and isolation can still result.
Research on social media use and mental health
BetterHelp’s 2025 State of Stigma report shares new statistics about the social media paradox and the effects of social media on mental well-being. For example, it reports that one in five people globally spend more than four hours on social media each day. Those who spend more than four hours a day on social media, per the report, are also:
- More likely to believe that mental health care doesn’t really help
- Almost twice as likely to feel judged for seeking mental health help
The report also indicates that “the pressure to project a perfect life” on social media can be linked to unrealistic expectations and fear of judgment, which could translate to a person being afraid to seek mental health help.
Finding nuance and balance in the social media paradox
Despite all this information, it can be important to keep the balance of the paradox in mind: Social media is not all bad, or all good. As with most anything that billions of people participate in, experiences with social media can be diverse and nuanced, potentially offering both pros and cons. What's important is being aware of the potential harms and advocating for ways in which people who do choose to use social media can do so safely, with minimal harm to their mental health.
Tips for balanced use of platforms like Instagram, Facebook, TikTok, and others
Many social media platforms are designed to enable you to easily and continuously consume content, which can make it hard to control your personal usage. The following tips may be helpful if you're looking to develop healthier social media habits in your day-to-day life.
Track your time spent on social media platforms (Facebook, Instagram, TikTok, etc.)
It can be easy to lose track of time when scrolling on a social media platform or watching video after video. Certain apps (such as Screen Time, Social Fever, Freedom, and Space) are designed to help you track how much time you’re spending on different platforms. Some even have tools that encourage you to do a mindful check-in with yourself before logging on to an app or taking another action to help you find greater balance.
Practice mindfulness
According to a 2023 meta-analysis on the topic, “a lower level of mindfulness was associated with more problematic social media use,” with problematic social media use being defined as that which “interferes with individuals’ functioning.” This finding implies that improving mindfulness might be a powerful tool for finding more balance with social media use.
Mindfulness is simply a state of present and nonjudgmental awareness. By practicing mindfulness meditation a few minutes each day, you might find yourself better able to notice when you feel the urge to scroll without a purpose, for example, so you can choose to not pick up your phone, or when certain influencers make you feel bad, so you can choose to unfollow accounts.
Prioritize in-person communication and connection
Humans are social creatures. A large body of research suggests that prolonged loneliness and isolation can have significant health impacts, from lower self-esteem and reduced immune functioning to increased risk of diabetes, high blood pressure, and early mortality. While some research suggests that online connections may help strengthen a person’s support network, they’re not typically considered an adequate substitute for in-person connections altogether.
That’s why, regardless of how much you may or may not use social media, it can be important to maintain in-person, “real-life” social connections as well. If you're looking for ideas on how to cultivate meaningful connections or strengthen existing relationships, and you might consider:
- Joining a book club, sports league, or other group related to your interests
- Attending workshops and lectures on topics you’re interested in
- Participating in a local mutual aid group or volunteering for a nonprofit to meet like-minded individuals
- Reaching out to friends or family members you’ve fallen out of touch with
- Planning a standing game night or movie night with friends, such as once a month
- Spending time in public social spaces, like sketching at a cafe or reading at a bar
Keep the facts in mind
Finally, it can be helpful to ground yourself in the facts, regardless of what some social media users might say. When it comes to mental health, reaching out for support can be a sign of self-awareness and strength and is nothing to be ashamed of. While stigma does exist, more people than you might think have already received therapy or engage in some other form of mental health care.
Therapy is an evidence-based form of treatment that research suggests can be highly effective, whether you're experiencing signs of depression, anxiety, low self-esteem, or relationship conflict. You're not alone, and help is available.
Finding mental health support online
If you're interested in receiving mental health support, care is available both in person and online. That said, many people find online care to be more convenient and comfortable—especially if they're worried about stigma around attending in-office therapy in their local community. With online therapy through a platform like BetterHelp, you can get matched with a therapist based on your answers to a quick questionnaire. You can then meet with them remotely, from anywhere you have an internet connection.
What the research says about the effectiveness of online therapy
Research also suggests that online therapy can typically be as effective as in-person therapy for treating a range of mental health concerns. Whether you're looking for support in finding balance in your social media use, want to address potential symptoms of depression or anxiety, or just need someone to talk to, care is available online.
Takeaway
What is the paradoxical effect of social media?
The paradoxical effect of social media is that, despite its intention to connect people, it tends to contribute to an increased sense of loneliness and isolation among its users. While, on the one hand, social media can have positive effects, it often leads to a variety of mental health concerns as well.
What is an example of a social paradox?
In general, a social paradox refers to contradictory situations in social dynamics. For example, people often show humility in an attempt to be perceived as better than others.
What are the three main reasons why social media is bad?
Three drawbacks of social media include the increased rates of depression and anxiety among frequent users, the fact that it is created to be addictive, and the potential for cyberbullying. In addition, spending time mindlessly scrolling often means that people miss out on real life. They may spend so much time creating content, posting to their story, engaging with every trend, and curating an online personality that they may forget how essential it is to spend time in the real world as well.
What is a disadvantage of communicating on social media?
One disadvantage of communicating on social media is the lack of true emotional connection. There’s also the potential for misunderstandings and miscommunication.
What are the negative effects of social media?
Below are a few of the negative effects that can arise from social media use:
- Self-image and self-esteem concerns
- Cyberbullying
- Exposure to inappropriate content (for children and young people)
- Increased rates of depression and anxiety
- Lack of engagement with the real world
What are five dangers of social media?
There are several potential dangers of social media. For example, the risk of falling into political echo chambers can be a concern for many. The potential for technology addiction, the tendency of many people to compare themselves to others, and mental health concerns like insomnia, stress, and depression can all be seen as dangers associated with social media.
Are there risks to communication on social media?
When communicating via social media, there’s a risk of being misunderstood or your words being publicly misconstrued.
Can social media affect your mental health?
Social media can affect your mental health. Common difficulties include low self-esteem, depression, anxiety, and sleep problems. If you’re struggling with your mental health, it may be crucial to reach out for professional support. A therapist can help you take a moment to identify the things that matter most to you and assist you in developing active steps to achieve your goals.
What to do if social media is affecting your mental health?
If social media is affecting your mental health, it may be beneficial to step away. You might reduce or eliminate your use of social media and make more of an effort to interact with others in real life and focus on the present moment. It may also be helpful to work with a therapist to unpack and address the effects on social media on your mental health.
How long does it take your brain to detox from social media?
It’s difficult to say how long it takes for the average person’s brain to detox from social media. However, one 2023 study reported that, after two weeks with only 30 minutes of social media per day, participants’ satisfaction with life, perceived wellness, stress levels, sleep, and relationships had improved. Researchers suggested that limiting social media activity can be an effective strategy to enhance mental health, as increased usage seems to be linked to a variety of mental health challenges.
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