What role does social media play in loneliness and social anxiety?

Social media has revolutionised the way we connect with others, providing a virtual space for communication, entertainment, and self-expression. However, its impact on mental health is a topic of great research and debate.

While social media can help alleviate loneliness and ease social anxiety, it can also contribute to isolation and exacerbate mental health struggles if not used correctly. In this article, we explore both the positive and negative effects of social media on loneliness and social anxiety, as well as providing some practical advice on how to use it mindfully.

The positive effects of social media on loneliness and social anxiety

Building a sense of community

Social media can help us find like-minded people and form supportive online communities. Whether through mental health forums, hobby-based groups, or fandoms, users can develop a sense of belonging that reduces feelings of isolation and loneliness.

Easing social anxiety through online interaction

For people with social anxiety, online communication provides a low-pressure environment to talk to others. Platforms like messaging apps, gaming communities, and interest-based groups offer opportunities for interaction without the stress of face-to-face conversations.

Increased access to mental health resources

Social media has made mental health support more accessible than ever. Many platforms offer mental health awareness content, professional advice, and online therapy services, helping users better understand and manage their mental well-being.

Maintaining long-distance relationships

Social media allows people to stay connected regardless of geographical distance. Video calls, instant messaging, and social networking platforms help maintain relationships, reducing feelings of isolation for those far from friends and family.

The negative effects of social media on loneliness and social anxiety

Comparison culture and low self-esteem

Too much time scrolling through the highlights of others’ lives can lead to self-comparison and feelings of inadequacy. This can worsen social anxiety and deepen feelings of loneliness, as people may feel their lives don’t match expectations.

Superficial connections vs. deep relationships

While social media can create connection, online interactions can sometimes lack depth. Relying too much on virtual friendships may leave people feeling disconnected from real-world relationships, increasing loneliness.

Cyberbullying and online harassment

Negative interactions, including cyberbullying and trolling, can significantly impact mental health. Fear of judgment and online harassment may lead to withdrawal from social media and further avoidance of real-life interactions due to increased social anxiety.

Social media addiction and avoidance behaviour

Excessive use of social media can become a coping mechanism for avoiding real-world social situations. While it may temporarily ease anxiety, it can reinforce avoidance behaviour and increase social isolation in the long run.

How to use social media in a healthy way

Set time limits to maintain a healthy balance: Recognising when you’re using social media as an escape from reality is important to ensuring you don’t become isolated. Ask yourself if you’re spending more time talking to people online than in real life. Try to limit how many hours you spend online if you feel it is taking the place of hobbies or interests.
Follow positive, uplifting content creators: It can be useful to do a detox of accounts that make you feel negatively about yourself. If you find yourself comparing your life to those online, it might be worth looking for creators who are more realistic about their experiences and lifestyles. There are some amazing creators who are open about mental health, body image, or show the realities of daily life such as parenting or work-life balance.
Engage in meaningful interactions rather than passively scrolling: If you seem to be scrolling and consuming content rather than engaging, it might be worth thinking about what you’re using social media for. Find communities and conversations you want to engage with to connect with people. This can be great for connecting with people, boosting confidence, and expressing yourself.
Balance online and offline socialisation: With long-distance relationships, social media can be a great way to stay connected from afar but, where possible, it’s a good idea to use social media to support real-life interactions too. Instead of messaging close-by friends on social media to catch up, could you arrange to meet in person? Are there opportunities to meet those with similar online hobbies such as at clubs or conventions? Where safe, try to bring these aspects of your social life together rather than keeping them separate.
Switch off and find support: If you ever experience online harassment or bullying, there is support out there. The Cyber Helpline offer support for those experiencing harassment and bullying online. You can also report harmful content or explore guidance from the Met Police.