Is Facebook Messing with Your Mood? The Impact of Facebook on Mental Health

Approximately 69% of adults in the U.S. use Facebook and nearly half of them check it daily. The social media site strives to build connection between families, friends, communities, and even nations. While this is a worthwhile goal, that connection can come at a cost.

Several studies have found a correlation between Facebook use and increased anxiety, depression, psychological distress, and lowered self-esteem. We log on to feel connected but soon the highly filtered selfies and carefully curated lifestyle videos leave us feeling empty.

Some turn to Facebook to address challenges they are facing, hoping to find support in various groups and pages. While they may gain information and resources, the more time they spend online the less time they are investing in building necessary face-to-face relationships.

Facebook may be affecting your mental health if you notice any of the following: mood shifts after scrolling, comparing your real life to images and stories you see online, prioritizing online relationships over real-life ones, or lowered self-esteem after spending time online.

Other symptoms include having negative thoughts about yourself or others, or feeling anxious, sad, irritable, or hopeless after scrolling through Facebook. There is hope however. If you notice yourself struggling with a lowered mood, try one of these tools.

Take a break. Whether you pause for a day or a week, a break from scrolling has been proven to reduce stress and improve mood. Social media has an addictive nature, so putting down the phone can be a challenge. However, the longer you’re able to do so, the greater the benefits. 

Edit your newsfeed. Life is too short to fill it with negativity—especially on your “friends list.” Take the time to prune your list—removing not just those who are actively negative, but also those whose staged posts, humble brags, or “health” businesses make you feel inferior. 

Connect in person. Perhaps the best cure for social media blues is face-to-face connection in real life. Although the ability to connect from a distance can be a great benefit, there is no comparison to sharing presence with a person and sensing them beside you.

Get out and move. Unplug from your devices and step outdoors. While you’re outside, get your body moving, whether going for a walk, playing a game of soccer, or gardening in your yard. Being in nature combined with physical activity is a great mood stabilizer.

Social media is a normal part of our daily lives, but we are wise to be aware of the risks. Pay attention to the way your mood, self-image, and satisfaction levels change as you spend time online. Then be intentional about using one of these tools to improve your mood.