At this point in history, we consume more digital media than ever before. Social media platforms play a dominant force in how people engage with their surroundings, and individuals across the globe use social media to connect with others, share information and for entertainment purposes. More than 70% of Americans engage on some type of social media platform, and it has become second nature to devote hours upon hours scrolling through networks like Facebook, Twitter, Instagram, Youtube and more [1].
Impact of Social Media on Mental Health
With the increase of social media use on a daily basis, it is important to explore how digital media consumption is having an impact of body image, self-esteem, and overall mental health. Because social media networking has changed the way people communicate and interact, there are many ways this can potentially impact how a person views themselves and others. While long-term research in these areas is still developing, some studies have shown that the more time individuals spend on social media, the more likely they were to report symptoms of depression, anxiety, and sleep disruptions [2].
Other potential harmful side effects associated with social media use include risk of cyberbullying, less opportunity for meaningful social interactions and human connections, and low self-esteem and body dysmorphia.
According to Sarah Gracz, Licensed Marriage and Family Therapist and Certified Eating Disorders Specialist at Aloria Health, social media use allows for easy comparison, especially in a culture where self-confidence is heavily weighted on appearance and body types are often compared. When it comes to understanding how body image can be impacted and shaped by social media use, Ms. Gracz acknowledges the comparison trap that so many people can easily fall into.
“We post our best self on social media and have the ability to use filters”, she explains. “In addition, there are photoshop apps where users can slim their figure or hide a scar or pimple or whatever they might want. As humans we often connect the desirable body shape and size as something that has the potential to bring happiness, self love, a life partner and social media tends to confirm that”.
Effects of Social Media on Eating Disorders
This social comparison trap can be even more damaging for an individual who has or is susceptible to develop an eating disorder, such as anorexia, bulimia, or binge eating disorder. With a plethora of filtered images and an overabundance of social media accounts and pages that emphasize appearance and diet culture, social media platforms can quickly become a toxic place for those struggling with an eating disorder.
“Once again, that social comparison can be pervasive and with other precipitating or predisposing factors, social media can be detrimental. If you think about the average social media consumer and the negative effects it may have on them, someone struggling with an eating disorder is going to have an even tougher time.”
A person with an eating disorder may be triggered to engage in damaging behaviors if they are not being proactive about what they are consuming on social media platforms. As Sarah notes, “With the ease of access of diet and exercise regimens on social media, someone with an eating disorder has all of that information at their fingertips with the photos to show that it can work for some, at least through their representation on social media.” Eating disorders often distort a sense of normalcy with eating and body image. Engaging in constant social media use can reinforce the idea that these behaviors or unrealistic body types are desirable.
Has Social Media Use Gone Too Far?
With access to virtually all social media platforms at the tips of our fingers, people are spending a majority of their time engaging on their social networks. It’s not uncommon to walk into any public scene and see a multiple of people staring down into their smartphones. One survey estimated that individuals will spend an average of five years over their lifespans on social media, 2nd only to the amount of time that people will spend watching television [3].
With social media taking up an enormity of people’s time and energy, where do we draw the line? When has social media use gone overboard or become too much?
The most telling sign that social media use has become excessive is preoccupation of time and an overall negative quality of life. While social media can be used in positive ways, it is important to be aware of how it is affecting mood, function, relationships, and more.
When it comes to body image, it is also important to be aware of how social media use may be shaping one’s own perception of their body, especially in relationship to the type of media being consumed on a daily basis.
According to Sarah, there are certain factors to be aware of when it comes to determining if social media is playing a role in negative body image, such as a growing obsessive with certain groups or followers that may be related to pro-eating disorder accounts, as well as an unbalanced thinking when it comes to images and media consumption. Many individuals are not aware of how images are filtered or edited in photoshop, which can create an unrealistic ideal of what bodies look like. Trying to obtain this unrealistic standard of beauty can be severely damaging for a person with poor body image or in recovery from an eating disorder.
Other symptoms of excessive social media use may include:
- Withdrawal from face-to-face interactions and social activities
- Mood shifts, sleep and/or eating disruptions
- Avoidance of real life responsibilities
- Decline in physical health and hygiene
- Feeling overwhelmed by normal routines
- Distraught without access to social media accounts
These signs could be a red flag that social media use has become excessive.
How Parents Can Help Teenagers With Social Media Use
Teenagers in particular, are especially vulnerable and susceptible to the challenges that may be encountered with social media use, including poor body image and eating disorder triggers. According to a Pew Research Center Survey, 94 percent of teens who go online use a mobile device and 71 percent of teens say they use more than one social media site [4]. As teenagers spend more time on social media platforms, there is an associated risk of negative consequences related to emotional regulation, formation of identity and body image, and social interactions.
Thankfully, parents can play a crucial role in teaching teenagers healthy boundaries and moderate usage of social media to prevent issues related to poor body image or potential eating disorder triggers. What are specific ways parents can help regulate social media use?
“I think opening up the lines of communication in general. I think it’s appropriate to have conversations about the potential positive or negative impact of social media as a family system”, shares Ms. Gracz. “It’s okay to talk about something potentially unhealthy the parent or child discovered on social media and invite a conversation about it; talk about emotions and thoughts and simply ask how they can be supportive when social media can cause one to be so self critical.”
Parents can support their teenagers even more powerfully through the demonstration of their own behaviors and relationship with social media use. Ultimately, helping teenagers understand the impact of social media usage and the decision to engage on these platforms boils down to one simple question: Is this going to help me or hurt me? As noted by Ms. Gracz, “Parents can be the greatest role model here. They have the ability to talk about the positive and/or negative messages they receive and how they attempt to stay healthy minded.”
How to Navigate Social Media and Triggering Trends in Eating Disorder Recovery
For those in eating disorder recovery, social media can be a tricky territory to navigate. Many social media accounts can glamorize eating disorder behaviors or normalize a lifestyle that could be potentially dangerous for others to follow, especially for those in eating disorder recovery. Popular eating fads or trends that quickly circulate through social media can create a hostile environment for someone in recovery who is working to heal from damaging eating disorder behaviors.
There are ways to use social media to benefit eating disorder recovery, and one of the most important keys is to practice awareness and discernment. “I think it’s best to simply remove all of the negative and harmful followers or those you’re following or the trends. If someone you went to treatment with has returned to their eating disorder and you’re in a better place, stop following them. You need to figure out what is best for your own recovery”, shares Ms. Gracz.
But it doesn’t stop there. Curating a social media feed that nurtures eating disorder recovery is also another piece of the puzzle. “And again, it’s more than just removing the triggering trends or followers, it’s about replacing them with messages messages and people. And believe me, there are plenty of them out there.”
Being intentional about how you are using your time, who you are following and the type of media you regularly consume and interact with on a daily basis should all be considered, especially in recovery.
Taking a break from social media altogether is also an option that can be utilized when other things in life require more focused attention. Some phases of the recovery journey may be easier when there are minimal distractions and outside triggers that sometimes result from social media use.
Build a Positive Body Image in the Era of Social Media
In an era that is defined by social media use, unrealistic imagery, and online bullying, it can be challenging to drown out the negativity and confidently build a positive body image. When it feels overwhelming or impossible, remember to start simple by following the positive messages.
Be proactive about engaging with accounts that celebrate body diversity, appreciation, and acceptance. While social media can seem like a dominant part of life, don’t forget about the power of in-person interactions to also nurture a positive body image. Remember that building a positive body image is a journey and one that often takes time and healing.
As Ms. Gracz wisely shares, “Surround yourself in real life with people that exude confidence and acceptance. Be a spokesperson and when someone makes a comment about a body shape or size, direct the attention to who that person is as an individual. Practice self compassion-acknowledge that moments of pain exist and will continue to exist but when we resist the pain we only lead ourselves into greater suffering. Be gentle and kind.”
Ultimately, using social media in a positive and beneficial way is possible with proactive intent. As Ms. Gracz observes, “There is an opportunity to use it for good-promoting body diversity, body acceptance and appreciation, and for some body love. Fill your social media with positive influences. There are plenty of them out there. Wouldn’t you rather wake up to something that says ‘you are enough’ versus something that makes you question your worthiness?” Whatever your past has been or where you may be today, you deserve to live out your life in a way that celebrates your worth, no matter your appearance or the size of your body.
Featured Therapist: Sarah Gracz, MS, LMFT, CEDS, is a Licensed Marriage and Family Therapist, Certified Eating Disorder Specialist, and Clinical Lead at Aloria Health. With over five years of dedication to working with those afflicted by eating disorders, Sarah brings compassion, skills, and expertise as a Clinical Therapist to facilitate healing in the recovery journey.
References:
[1]: Pew Research Center Internet and Technology, “Social Media Fact Sheet” http://www.pewinternet.org/fact-sheet/social-media/ Accessed 18 October 2018
[2]: Levenson, JC, et al, “Social Media Use Before Bed and Sleep Disturbance Among Young Adults in the United States: A Nationally Representative Study,” Sleep, 2017 Sep 1;40(9).
[3]: AdWeek, “How Much Time Will the Average Person Spend on Social Media During Their Life?” https://www.adweek.com/digital/mediakix-time-spent-social-media-infographic/ Accessed 19 October 2018
[4]: Pew Research Center Internet and Technology, “Teens, Social Media & Technology Overview” http://www.pewinternet.org/2015/04/09/teens-social-media-technology-2015/ Accessed 19 October 2018
