Social media use, especially frequent use of Facebook, has been linked to symptoms of depression in some studies. This phenomenon has been dubbed “Facebook depression.” While social media platforms like Facebook provide ways to stay connected with friends and family, they also contain elements that may negatively impact mental health for some users. Understanding the potential downsides of social media, like Facebook, can help us use it in a healthier way.
What is Facebook depression?
Facebook depression refers to depression that develops when people spend a lot of time on social media sites, such as Facebook, and then begin to exhibit classic symptoms of depression. These symptoms may include:
- Feelings of sadness, hopelessness, or worthlessness
- Losing interest in activities once enjoyed
- Changes in sleep patterns and appetite
- Difficulty concentrating and making decisions
- Fatigue and low energy
- Thoughts of self-harm or suicide
The term was first coined around 2010 when some researchers began noticing an association between heavy social media use and mental health issues like depression and anxiety, especially in teens and young adults. The combination of constant social comparison and negative interactions on social media was thought to contribute to low mood and depression symptoms.
Is there a proven link between Facebook and depression?
While several studies have found a correlation between social media use, especially Facebook, and increased depression, the research is still ongoing regarding the exact relationship. Some key study findings linking Facebook use and depression include:
- A 2022 study of over 1,000 adults found intensive Facebook use was associated with increased depression. Those who spent more than 5 hours a day on the platform had 2.3 times the risk of depression of those who spent less than 2 hours daily.
- A 2019 study of college undergraduates found those who used social media for more than 2 hours a day, and were highly invested in social media likes and comparisons, had more depressive symptoms.
- A 2018 study of young adults found more time spent on social media, including Facebook, Instagram, and Snapchat, was correlated with increased depressive symptoms.
- A 2017 study of over 500 students found increased Facebook use was linked to poorer self-rated mental health, including symptoms of anxiety and depression.
However, most studies show association, not causation. It remains unclear if depressive symptoms are caused by Facebook use, or if those already experiencing depression tend to use social media more frequently. More research is still needed to determine if Facebook causes depression.
How could Facebook lead to depression?
There are several ways the Facebook experience may contribute to depression and lowered mood for some users:
Social comparison
Facebook often presents carefully curated highlights of people’s lives. Users may make social comparisons between their own lives and what they see posted online. Comparing negatively with filtered versions of friends’ lives can decrease self-esteem and increase depression symptoms.
Negative interactions
While Facebook provides social connection, there are also opportunities for negative interactions like cyberbullying, arguments in comments, and exposure to polarizing content. These kinds of interactions can increase stress, anger, and loneliness.
Addiction
Some studies show brain changes related to addiction in people who use social media heavily. The dopamine hits delivered by likes and notifications may be addictive to some. Withdrawal when unable to access Facebook could contribute to mood changes.
Sleep disruption
Exposure to blue light from screens late at night can disrupt natural sleep cycles. Loss of quality sleep can affect mental health. Also, time spent on social media displaces time once spent on in-person social activities that may have provided more mental health benefits.
FOMO
The fear of missing out (FOMO) can be heightened by constant exposure to the carefully crafted content in social media feeds. Not seeing certain experiences in one’s own life compared to friends’ feeds can increase feelings of loneliness and inadequacy.
Rumination
Passively scrolling through social media feeds may encourage rumination – repetitive, negative thoughts that are linked to depression. Platforms like Facebook may make it easier to dwell on comparisons, perceived slights, arguments, and other depressogenic thought patterns.
Are certain people more vulnerable to Facebook depression?
While research is still inconclusive, some studies suggest certain groups may be more prone to depression resulting from social media use:
Teens and young adults
Younger people’s brains are still developing, so they may be particularly sensitive to social evaluation, comparisons, and conflict online. Cyberbullying is also a concern among youth that could contribute to depressive symptoms.
People prone to addiction
Individuals already prone to addiction may be more likely to overuse social media platforms like Facebook in an addictive way. This compulsive use can displace positive mood-boosting activities and take an emotional toll over time.
Those lacking in-person interaction
People with smaller in-person social circles may be more emotionally invested in and affected by their online interactions. Lack of social support offline could compound the effects of negative online interactions.
Individuals with anxiety
People with pre-existing anxiety disorders may have a harder time coping with conflicts, comparisons, or the fear of missing out triggered by Facebook use. This could increase anxiety and depression symptoms.
Perfectionists
Perfectionists and people who tie their self-worth closely to approval from others may have a hard time coping with perceived social media failures like lack of likes or negative comments.
Tips for using Facebook in a healthy way
If you or someone you care about is struggling with potential Facebook depression, here are some tips that may help restore a healthier relationship with Facebook and other social media:
Limit overall time on Facebook
Set a timer or use apps that limit daily Facebook access. Take regular breaks where you disengage completely. Unplugging for even an hour a day can help reset your mood.
Avoid use before bed
Don’t bring screens into your bedroom. Limit Facebook use for 1-2 hours before bedtime to prevent disrupted sleep from blue light exposure.
Deactivate Facebook if necessary
If you find yourself compulsively checking Facebook, consider taking a digital detox. Deactivating your account for even a week or two can help you evaluate if and how you’d like to re-engage in a healthier way.
Curate your feed
Unfollow accounts that trigger unhealthy comparisons or bring you down. Follow inspirational accounts that uplift you like positive psychologists and health coaches.
Manage notifications
Turn off non-essential notifications so you aren’t pulled back into the app unnecessarily throughout the day. Respond to comments and messages on your own schedule.
Invest in in-person connection
Make sure to cultivate fulfilling in-person relationships alongside your online connections. Humans need real hugs and quality time together.
Seek help if needed
If you continue experiencing depression symptoms when cutting back Facebook use, seek professional mental health support. Facebook may be one contributing factor to depression, but counseling and medication can help address all causes.
The bottom line
Facebook and other social media clearly impact mood for some people. While these platforms provide social benefits, they also contain pitfalls like social comparison and conflict that can decrease mood over time for frequent users. Being mindful of how Facebook affects you individually, and making adjustments to use it in a healthy way, can help maximize benefits while minimizing risks to your mental health. Seeking professional help is advised if you continue experiencing symptoms of depression after changing your social media habits. Overall, it’s about finding balance and ensuring Facebook enhances your life rather than harms your emotional well-being.