This election season has been intense, sparking heightened conversations on campus and across social media platforms. While staying informed is important, protecting your mental health and well-being is equally essential. With online spaces feeling more heated and polarized than ever, here’s how to ensure your time on social media doesn’t harm your peace of mind.

The Link Between Social Media and Mental Health

There is strong link between social media use and mental health. According to HelpGuide.org, a nonprofit mental health website, “multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm, and even suicidal thoughts.” Addictive scrolling can lead to feelings of hopelessness and anxiety. In addition, highly filtered images and curated content, the power of anonymous judgement, and negative echo chambers can create a damaging environment.

Online Perfection and Pressure

Social media often presents a distorted reality that makes life seem “perfect” for others. This can create pressure to meet unrealistic standards and leave us feeling inadequate. Even if part of you recognizes that what you see online isn’t a true reflection of reality, FOMO and comparing yourself to impossibly beautiful people living impossibly exciting lives takes its toll.

Online Bullying

Online bullying has become very prevalent. Social media conversations are anonymous, asynchronous, and impersonal. When you communicate online, you don’t have to face someone in real time or witness their emotional reaction to what you’ve said.  This can lead to people feeling free to drop their usual filters and express their most unkind and judgmental thoughts.

Hostile Echo Chambers

Spaces where only similar opinions are validated can fuel negativity and paranoia. Political debates online often lose nuance, turning into unproductive exchanges. Name-calling, demonizing, exaggeration, conspiracy theories, and disinformation run rampant. The views in these spaces often spill over into real world conflict and leave people isolated from friends, family, and peers.

The Algorithm Controls What You See

You don’t choose each post, video, or influencer that you see online. Instead, social media algorithms use a variety of factors to determine what content appears in your feed. This includes the content’s overall popularity, relevance of the content to you, popularity of the content with those who follow you or that you follow, and whether you’ve interacted with that content creator in the past.

While ostensibly intended to connect you with content you’ll like, the algorithm’s main goal is to keep you online and engaged as much as possible, so the company make as much money as possible. Algorithms are likely to highlight what’s trending and what you’re likely to engage with … even if that content is false, offensive, or completely unrelated to your real life.

Consider the words of Pitt’s Joseph Yun, AI architect and research professor: “Remember that what algorithms present to you is not an accurate view of the whole of reality. I remind myself that there is more hope and peace in the vastness of the world than in the narrow slice that algorithms show me.”

Take Control of Your Feed

If you notice your feed leaning towards content that is causing you stress or anxiety, take steps to regain control of your online life.

• Block or Report: Don’t hesitate to block creators making content that upsets or offends you. This simple action can significantly reduce the amount of negativity in your feed. If the content is threatening, violent, or violates the law or terms of service, don’t be afraid to report it before blocking them.
• Log Off and Disconnect: Taking regular breaks from social media can significantly improve mental clarity and reduce stress. Unplugging doesn’t mean you’re uninformed; it means you’re prioritizing your well-being. It's okay to set boundaries, disengage from toxic discussions, and avoid engaging in hostile interactions. Blocking notifications about responses to your comments can help you avoid the temptation to keep an argument going.
• Seek Positive Communities: Join groups and follow pages that reflect your genuine interests and values. Connecting with like-minded individuals and interacting with uplifting and supportive content can make social media feel positive again. It will also slowly shift what the algorithm recommends for you.
• Verify What’s Real: Are you following someone who’s too good to be true? Seeing outrageous claims with no evidence and out-of-context images? They are probably as real as a $3 bill. Look for content creators who keep it real, with a balanced outlook. Verify info with reputable, original resources or fact checking sites before amplifying a post.
• Stay Respectful Online: As much as we try to avoid negativity, it’s also important to monitor our own behavior. Don’t contribute to online bullying or hostility, and avoid threatening or harmful language, even in heated discussions.

Help Yourself or Seek Help

The American Psychological Association recommends a number of steps to help you cope with stress, anxiety, or feelings of helplessness. They include:

• Limiting exposure to news and social media
• Practicing relaxation techniques, like deep breathing or meditation
• Engaging in physical activity to boost your mood
• Talking constructively with trusted friends and family
• Social or community involvement for a sense of agency and connectedness

If you’re experiencing overwhelming stress, anxiety, or depression, there are resources available to help:

• University Counseling Center (UCC) offers support services tailored to students. Make an appointment if you need to talk with someone.
• Thoughts of self-harm or suicide require immediate attention. Call the Suicide Prevention Lifeline at 988 or the UCC at 412-648-7930 you are considering them.
• If a friend or family member needs immediate help, contact 9-1-1 or Pitt Pollice.
• Take threats of suicide on social media seriously. Use the reporting or safety features of the site to get someone help, even if you don’t know them in person.

In these volatile times, protecting your peace is crucial. By taking control of your social media experience and practicing self-care, you can stay informed while safeguarding your well-being.

-- By Haree Lim, Pitt IT Student Blogger