How Social Media Can Harm Mental Health and Recovery

Smartphones, laptops, and tablets are a universal part of our daily lives. Social media has become as much a part of daily life in Ogden as taking a bike ride on one of the many bike pathways or grabbing a bite to eat at the Historic 25th Street district. Popular platforms like Instagram, Facebook, TikTok, and X, among many others, allow us to stay in touch with friends, share experiences with photos, and find inspiration for our lives. However, there is another side to social media that we all need to be aware of. This is especially critical for individuals who have a history of substance abuse or mental health struggles.

For individuals in Ogden battling mental health challenges and addiction, and those striving to maintain sobriety, social media presents a complex dilemma. During recovery, what seems like innocent scrolling can turn into a major distraction, threatening mental well-being and progress. Often becoming a source of stress, comparison, isolation, or temptation, social media can undermine the desire for a healthier life. Join us as we explore how social media can impact mental health and addiction recovery, and why it is especially dangerous for those who already struggle with addiction. We will also learn how to recognize when social media is causing more harm than good, and the steps to address issues and develop healthier digital habits. Let’s begin by focusing on the toll social media can have on mental health.

The creation of social media has connected humanity like never before, but its effects on mental health can be profound —and not in a good way. With statistics that show approximately 30% of Americans identify as being addicted to social media, the importance of recognizing the mental impacts could not be more dire. The effects of social media have been well-documented, and extreme use is strongly associated with anxiety, depression, and stress. Seeing friends’ posts of an epic family hike at Snowbasin or a happy family photo in Ogden Canyon presents pressure to have a perfect life. Comparing life to what is shared by others on social media creates a false sense of reality. It leaves individuals suffering with low self-esteem, loneliness, and dissatisfaction with their own lives. The carefully curated photos and clever reels we see online can make us feel inadequate, as if our own lives, especially during the ups and downs of recovery, don’t measure up.

For people who are recovering from an addiction or working on their mental health, these feelings can hit even harder. The addictive nature of social media is not unlike addiction to drugs and alcohol. The dopamine rush that happens during social media use can mimic the same reward-seeking behavior indicative of substance abuse. Strangely enough, social media mirrors addiction in the way it can alter a person’s mood and also in the development of dependency. In this way, we see that the toll of social media can be tremendous for those who struggle with mental health and addiction, creating a cycle where social media becomes a compulsive habit with negative impacts. The exposure to triggering content on social media may also increase an individual’s cravings and quietly sabotage sobriety. The following are examples of the ways social media can impact mental health and recovery:

Comparison, low self-esteem
Inadequacy
Loneliness
Exposure to triggers
Sleep disruption
Dependency on social media
Emotional exhaustion
Distorted reality
Unrealistic body image
Frustration
Sadness

You can see how the pressure to keep up with the perfect-picture moments shared online can increase feelings of inadequacy and isolation. Understanding these negative impacts that social media can have on mental health is crucial for protecting well-being and sobriety. Let’s review why social media can be detrimental to recovery.

The first year of recovery can be one of the toughest, especially the first few months out of rehab. Individuals need to recognize that their brains are still adjusting to life without substances and new habits are still being formed. The emotional struggles that were once masked or sidestepped through substance use continue to surface, making the development of healthy coping mechanisms a main focus. The never-ending stream of social media can disrupt this healing process, creating an environment filled with triggers and obstacles that threaten recovery. Seeing posts about parties, friends at local bars, or influencers promoting alcohol can stir memories of the past, making it harder to stay focused on sobriety.

On top of the negative impacts on mental well-being and potential for triggers, the addictive nature of social media can complicate recovery. The never-ending scroll, designed to keep users engaged, leads to hours lost in a haze of reels and posts. Disrupting the routine that is critical to a person’s recovery, social media sucks up time they could use to be otherwise attending outpatient treatment or practicing self-care. For a person working hard to overcome addiction, replacing one compulsive behavior with another increases stress, anxiety, depression, and many other negative consequences that can hinder progress. For these reasons, it is crucial that we can recognize the signs that social media is negatively impacting mental health and recovery in our lives or in the lives of those that we love.

How do you know when social media is causing harm to you or someone you love? It can be challenging to recognize on your own. Here are some signs to watch for, whether for yourself or a loved one:

Mood Changes: Noticing changes in mood after social media usage.
Increased Anxiety and Depression: Increased feelings of anxiousness, irritability, or sadness after using social media
Lack of Face-to-Face Interaction: Spending more time online than connecting with others in person.
Comparing: You find yourself comparing your life to others online.
Neglecting Responsibilities: You start skipping recovery meetings, therapy sessions, and other commitments to spend time online.
Sleep Disturbances: Staying up late or waking in the middle of the night to scroll on social media.
Increased Triggers: You become more sensitive to certain posts or images, experiencing more cravings than usual.
Obsessive Use: Feeling driven to check social media, even during meaningful moments.

If these signs feel familiar to you or you recognize them in someone you love, it may be time to reassess the relationship with social media and take steps to address its negative impacts, protecting mental health and sobriety.

On the bright side, managing social media use doesn’t mean you have to abandon it entirely to stay on track. By making intentional choices, you can strike a balance between social media use and healthy boundaries, minimizing its negative impact. Here are seven tips to protect your mental health and sobriety while staying connected:

Set Time Limits: Utilize the built-in tools in your phone’s settings to track your daily social media usage and receive notifications when your time is up. Using these settings will leave more time in your day for in-person activities, such as attending a therapy session at an Ogden outpatient treatment center.
Personalize Your Feed: Unfollow any accounts that make you feel sad, inadequate, evoke negative emotions, or trigger cravings. Instead, choose to follow recovery pages, advocates, and inspirational pages.
Positive Engagement: Interact in positive spaces with positive influences and supportive communities that promote positivity and recovery.
Regular Detox: Take occasional social media “detox” breaks. Try staying off social media for a week once a month and evaluate the differences you notice in your life. Chances are, you will experience more peace and joy when you’re not on social media for extended periods, reinforcing the idea of moderation.
Replace Scrolling: Try replacing your scrolling with an activity that promotes health. Try going for a walk, spending time outdoors, or spending time in prayer.
Create Tech-Free Zones and Times: Designate specific times and places in your life where you will be offline, allowing you to disconnect and recharge. These tech-free zones and times, such as during meals or at recovery meetings, help you stay present and focused on the people in your life and your recovery.
Seek Professional Support: If social media is hurting your life or the life of someone you love, consider seeking professional support from a therapist or counselor, or join an outpatient treatment program for structured support.

By employing these seven strategies, individuals can regain control over their social media use and overall well-being, develop a more balanced life, and strengthen their path to recovery.

We can all agree that social media isn’t all bad, but like many things in life, we must use it in moderation. The way we use it and how we respond to negative experiences with it is what really matters. The key with social media is finding a balance between our digital world and our real-world connections. By recognizing the signs of social media’s negative impact and taking steps to change it, you can protect your mental health and stay focused on a sober future. Professional outpatient treatment centers are available in Ogden and beyond, tailored to support individuals through every step of the recovery process. With a bit of help, you can protect your mental health and strengthen your recovery one balanced step at a time.