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Social media use has been linked to increased feelings of depression for some people. Research suggests that heavy use may trigger negative emotions or worsen existing symptoms, often due to unfavorable social comparison and exposure to negative news. Limiting time on these platforms may help improve your mood and overall well-being.

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Evidence That Social Media May Cause Depression

By some estimates, roughly 4 billion people use networking websites such as Facebook, Twitter, and Instagram. This usage has prompted mental health experts to investigate whether the enormous popularity of social media plays a role in depression.

Research suggests that people who limit their time on social media tend to be happier than those who don’t. Studies also indicate that social media may trigger an array of negative emotions in users that contribute to or worsen their depression symptoms.

• Social media has never been more popular, with more than half of the world’s population active on these networking sites that roll out nonstop news, much of it negative.
• A Lancet study published in 2018 found that people who check Facebook late at night were more likely to feel depressed and unhappy.
• Another 2018 study found that the less time people spend on social media, the fewer symptoms of depression and loneliness they felt.
• A 2015 study found that Facebook users who felt envy while on the networking site were more likely to develop symptoms of depression.

In May 2023, U.S. Surgeon General Dr. Vivek Murthy released an advisory to call attention to the effects of social media on youth mental health. He notes that at crucial periods of adolescent brain development, social media use is predictive of decreases in life satisfaction, as well as additional concerns around body image, sleep issues, and much more.

What Clinical Depression Looks Like

Clinical depression or major depressive disorder is a mood disorder characterized by ongoing feelings of sadness and loss of interest in activities that an individual once enjoyed.

Depression can be mild or severe and make it difficult for those with the condition to concentrate, sleep or eat well, make decisions, or complete their normal routines.

People with depression may experience symptoms such as:

• Thoughts of death or suicide
• Feelings of worthlessness
• Anxiety
• Physical symptoms such as fatigue or headaches

Psychotherapy and medication are some of the treatments for depression. Limiting time on social media and prioritizing real-world connections can be beneficial to mental health.

Is Social Media Really to Blame?

Some studies about social media and mental health reveal that there’s a correlation between the sites and depression. Other research goes a step further, finding that social media may very well cause depression. The Journal of Social and Clinical Psychology published a landmark study exploring the connection in 2018.

This indicates a relationship between lower social media use and emotional well-being. According to the researchers, the study marked the first time scientific research established a causal link between these variables.

“Prior to this, all we could say was that there is an association between using social media and having poor outcomes with wellbeing,” said study coauthor Jordyn Young in a statement.

To establish the link between social media and depression, the researchers assigned 143 University of Pennsylvania students to two groups:

• Unlimited social media: One group could use social media without restrictions
• Limited social media: The second group had their social media access limited to just 30 minutes on Facebook, Instagram, and Snapchat combined over a three-week period

Each study participant used iPhones to access social media, and the researchers monitored their phone data to ensure compliance. The group with restricted social media access reported lower severity of depression and loneliness than they had at the beginning of the study.

Both groups reported a drop in anxiety and fear of missing out (aka FOMO), apparently because joining the study made even the group with unrestricted access to social media more cognizant of how much time they were spending on it.

Less Social Media, Less FOMO 

It’s not certain why participants who only spent 30 minutes daily on social media experienced less depression, but researchers suggest that these young people were spared from looking at content—such as a friend’s beach vacation, grad school acceptance letter, or happy family—that might make them feel bad about themselves.

Limiting social media use appears to reduce:

• Unfavorable comparisons: Seeing photos or posts of people with seemingly “perfect” lives can make social media users feel like they just don’t measure up. A 2015 University of Missouri study found that regular Facebook users were more likely to develop depression if they felt envy on the networking site.
• The sense of missing out: Social media can also give users a case of FOMO. For example, if they were invited on their friend’s beach vacation but couldn’t go for some reason, or if the friend didn’t ask them on the trip at all, users might feel hurt and left out to see that others in their social circle were. This can lead them to question their friendships or their own self-worth.
• Jealousy: Social media users who visit an ex’s social media page and see pictures of their former partner wining and dining a new love interest can also experience FOMO. They might wonder why their ex never took them to such fancy restaurants or lavished them with gifts.

Limiting one’s time on social media can mean less time spent comparing oneself to others. This can extend to not thinking badly of oneself and developing the symptoms that contribute to depression.

A New Form of Bullying

Prior to social media and the internet, children only had to worry about bullying on school grounds, for the most part. But social media has given bullies a new way to torment their victims.

With just one click, bullies can circulate a video of their target being ridiculed, beaten up, or otherwise humiliated. People can swarm a peer’s social media page, leaving negative comments or spreading misinformation. In some cases, victims of bullying have committed suicide.

Worsening matters is that the victims of bullies often fear that the bullying will increase if they speak to a parent, teacher, or administrator about their mistreatment. This can make a child feel even more isolated and go without the emotional support they need to handle a toxic and potentially volatile situation. 

Bad News and ‘Doomscrolling’ 

One in five Americans now get their news from social media—a larger proportion than those who get their news from traditional print media.

For heavy social media users, people who log in for multiple hours at a time or multiple times a day, this means frequent exposure to news, including bad news. Headlines related to natural disasters, terrorist attacks, political strife, and celebrity deaths frequently top lists of social media trends.

The habit of binging bad news on social media sites or elsewhere online is known as “doomscrolling,” and it can adversely affect one’s mental health, leading to the development or heightening of anxiety or depression symptoms. 

A 2018 Lancet Psychiatry study of 91,005 people found that those who logged onto Facebook before bedtime were 6% likelier to have major depressive disorder and rated their happiness level 9% lower than those with better sleep hygiene did.

Psychologists suggest that doomscrolling creates a cycle of negativity that can be hard to break. The human mind is naturally geared toward looking for threats. The more time we spend looking at bad news, the worse those dangers seem and the more anxious we become. Before long, the world appears to be an altogether gloomy place, making doomscrollers feel increasingly hopeless.

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How to Use Social Media Safely

Using social media comes with mental health risks, but that doesn’t mean it should be avoided entirely. Experts recommend using these networking websites in moderation.

Without these timers or apps, it’s easy to spend hours on social media before you know it. To limit your time on social media, you can also plan real-world activities that help you focus on your immediate surroundings and circumstances.

Make the time to enjoy life offline by pursuing activities like:

• Reading a book
• Watching a movie
• Going for a stroll
• Playing a game
• Baking some bread
• Having a phone conversation with a friend

Key Takeaways

• Research suggests that spending too much time on social media can increase negative emotions and feelings of depression for some people.
• Symptoms of depression to watch for include feelings of worthlessness, anxiety, headaches, fatigue, lack of motivation, and thoughts of death or suicide.
• Limiting your time on social media may help reduce doomscrolling, FOMO, negative emotions, and feelings of depression.

Herd mentality, also known as mob mentality or crowd mentality, is a psychological phenomenon where people conform to the beliefs, behaviors, or attitudes of the majority in a group. This tendency can lead people to make decisions or engage in behaviors at the expense of their own judgment or individuality.

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Real-Life Examples of Herd Mentality

Herd mentality can be observed in historical and hypothetical situations, as well as various aspects of daily life, from fashion trends to investment decisions and even political affiliations.

Here are a few examples to illustrate its prevalence and impact:

• Stock market bubbles: Investors may follow the crowd in purchasing overvalued stocks, leading to financial bubbles and subsequent crashes. The dot-com bubble and the housing bubble are prominent examples of how herd mentality can lead to market instability and financial losses.
• Fashion trends: People often adopt popular clothing styles and brands influenced by the preferences of the majority. The rapid adoption and subsequent abandonment of trends can have significant environmental and economic impacts, such as increased waste and financial strain on individuals.
• Social media: The spread of viral content and the desire to follow popular accounts or engage with trending topics can be attributed to herd mentality. This phenomenon can create echo chambers, where people are exposed primarily to content that aligns with their existing beliefs and preferences, limiting their exposure to diverse perspectives and reinforcing existing biases.
• Political movements: It’s common for people to follow popular opinions and ideas, even when they don’t fully comprehend or support them. The rise of extremist political movements throughout history can be partially attributed to herd mentality, as people join in with the dominant group, often out of fear of being ostracized or persecuted. The rise of Nazi Germany is one such example.
• Panic buying: In times of crisis, people may hoard essential items out of fear, leading to shortages and further exacerbating the situation. The COVID-19 pandemic saw widespread panic buying of things like toilet paper, hand sanitizer, and face masks, creating additional stress and challenges.

How to Recognize the Signs

To recognize herd mentality in ourselves and others, you can look for the following signs:

• Conformity: People may change their beliefs or behaviors to align with the majority, even if they previously held different opinions. This can manifest in various ways, from adopting popular views on social media to following the latest fashion trends.
• Fear of missing out (FOMO): The anxiety associated with being left behind or excluded from a popular trend or activity can drive people to conform. FOMO can lead to impulsive decision-making and constantly needing to stay updated on the latest news, trends, and events.
• Group polarization: As people interact within a group, they may adopt more extreme opinions, amplifying the group’s collective beliefs. This can result in escalation of conflicts, marginalization of minority viewpoints, and a potential for groupthink—a phenomenon where group members prioritize consensus over critical thinking and rational decision-making.
• Suppression of dissent: People may be discouraged from expressing contrary opinions or challenging the status quo, leading to a lack of diversity in thought and decision-making. In some cases, this suppression can result in silencing critical voices, creating an environment where potential problems or alternative perspectives are not adequately considered.

Why We Follow the Crowd, Even When We Shouldn’t

Herd mentality has several causes. At the top of this list is social influence. We are inherently social creatures and often look to others for guidance or validation, especially in uncertain situations. This can result in conformity.

As humans, our brains tend to take mental shortcuts that sometimes cause us to depend on the views and behaviors of others instead of thinking critically. An example of cognitive bias that contributes to herd mentality is confirmation bias, where you selectively seek out information that supports your existing beliefs.

When people observe the actions of others and assume they are based on accurate information, they may follow suit, creating a domino effect. This can lead to the rapid spread of beliefs or behaviors throughout a group, even if the initial information is incorrect or misleading.

Is Herd Mentality Always a Bad Thing?

In certain circumstances, herd mentality can have positive effects:

• When knowledge is limited: In situations where people have limited information or expertise, following the majority can lead to better outcomes, as the group’s collective knowledge outweighs that of any single person.
• When collaboration improves accuracy: For example, crowd-sourced solutions or predictions can often be more accurate than individual experts. The success of online encyclopedias like Wikipedia is an example of this. Wikipedia is built on collective knowledge and efforts. Users are responsible for developing, updating, and maintaining their massive collection of entries.
• When group harmony is important: Groups often work better together and feel more connected when everyone follows the same rules. This is especially crucial when people must collaborate on a project or collectively make decisions.
• When decisions must be made quickly: When making a quick decision, relying on the group’s collective judgment can speed up the process and save time. This is useful in crises or high-pressure situations where swift action is required.

It’s crucial to carefully consider the potential benefits and risks of following the crowd, including the suppression of individuality, the perpetuation of misinformation, and the potential for poor decisions based on group behavior.

How to Think for Yourself

It isn’t always easy to resist herd mentality, particularly when it feels like everyone around you is thinking or acting in a certain way. However, learning how to think for yourself is critical when it comes to making informed, authentic decisions that are aligned with your goals and values.

To resist the influence of herd mentality and maintain a sense of individuality, consider implementing the following strategies:

• Cultivate self-awareness: Consider your principles, beliefs, and preferences and determine whether your behaviors reflect your genuine self or are swayed by external pressures. Regular self-reflection might help you establish a stronger sense of identity and make more authentic decisions.
• Embrace critical thinking: Question the validity of popular opinions and trends, and weigh the pros and cons before making decisions. Developing strong critical thinking skills can help you resist the allure of herd mentality and make more informed and objective choices.
• Seek diverse perspectives: Engage in conversations with people with different viewpoints, backgrounds, and experiences to gain a broader understanding of issues and avoid groupthink. Actively seeking alternative views can help you challenge your assumptions and develop a more nuanced understanding of complex topics.
• Be comfortable with uncertainty: Recognize that feeling unsure in some situations is normal and that following the crowd isn’t always the best course of action. Embracing uncertainty can help you resist the pressure to fit in and make decisions based on your own intuition.
• Develop your confidence: Strengthen your self-esteem and trust in your judgment so you feel empowered to make independent decisions. Building self-confidence can help you resist the pull of herd mentality and navigate social situations with greater independence and resilience.

We can improve ourselves and society by resisting herd mentality and making independent choices. This means developing critical thinking skills and valuing our individuality. Doing so can create a more diverse and inclusive community where collective decisions are made while respecting personal autonomy and independent thought.

Key Takeaways

• Herd mentality is the tendency to follow the crowd, often overriding personal judgment. It can strongly influence behavior in areas like fashion, politics, and how people react during crises.
• Signs of herd mentality include polarization, fear of missing out, and pressure to conform, all of which can suppress independent thought and discourage dissent.
• While not always harmful, herd mentality can lead to poor decisions, so it’s important to stay self-aware, think critically, seek out different viewpoints, and get comfortable with uncertainty.