The Wellness Wire: Issue 11

💔 The kids are (not) alright

Annalee Schott, affectionately known as Anna, was a vivacious young woman with a passion for horses and a radiant smile. Adopted from a Russian orphanage at two, she blossomed into a spirited cowgirl, winning prizes on the rodeo circuit and cherishing her close-knit family. Her freshman year of high school was, in her words, "the best ever." ​

Like most parents, Lori and Avery Schott had wondered about the right age for their children to have smartphones. For Anna, they settled on thirteen. Initially, she seemed to thrive, using social media to connect with friends and share her love for animals. However, as time passed, the digital realm cast a shadow over her vibrant spirit. Anna became increasingly consumed by her online presence, leading to feelings of inadequacy and isolation. She wrote in her journal about comparing herself to others online and feeling unworthy of love. Despite her parents' efforts to monitor her social media use, the pervasive nature of these platforms made it challenging to shield her from harmful content. Sadly, Anna’s story had a tragic ending. ​

In the aftermath, Lori discovered that Anna's social media feeds were inundated with material about suicide, self-harm, eating disorders, and worse. This revelation has propelled Lori and Avery into advocacy, joining other grieving parents in urging Congress to hold social media companies accountable for their role in the youth mental health crisis. ​

Anna’s story and countless others like hers are a poignant reminder of the profound impact social media can have on young minds and underscores the responsibility parents have for safeguarding their children in the digital age.

🔎 Is social media really to blame?

The debate over social media's impact on adolescent mental health is multifaceted, with studies presenting varying conclusions. Some research shows that excessive use of social media can lead to negative outcomes such as body image dissatisfaction, increased risk of cyberbullying, and heightened anxiety and depression. ​

Conversely, other studies suggest social media can have positive effects, such as enhancing social connectedness and reducing feelings of isolation. Some research has found no significant association between social media use and mental health problems, showing that the relationship may not be straightforward. ​

However, recent studies are shedding more light on this complex relationship. For example, research from the University of British Columbia suggests that the way young people engage with social media, rather than the time spent, plays a crucial role in their mental health outcomes. The study identified four strategies for more mindful use of social media, including reflecting on usage patterns, understanding the curated nature of posts, unfollowing negative accounts, and prioritising active engagement over passive scrolling. Participants who adopted these strategies experienced less loneliness and fear of missing out, highlighting that mindful engagement can mitigate some negative effects associated with social media use. ​

📵 Digital detox

Regardless of where one stands on the debate over social media's impact on youth mental health, a growing movement is advocating for a return to more grounded childhood experiences. Central to this movement is the initiative led by social psychologist Jonathan Haidt, author of The Anxious Generation. Haidt attributes the rise in anxiety and depression among adolescents to a shift from play-based to phone-based childhoods, emphasising the need to reclaim real-world interactions for children. ​

Complementing this perspective, the Smartphone Free Schools Movement is gaining traction, aiming to empower schools to eliminate smartphone usage during school hours. By bringing together educators and academics, this initiative seeks to create supportive communities that encourage schools to adopt phone-free environments, fostering healthier, more engaged learning atmospheres.

🧑‍🤝‍🧑 But the adults are fine, right?

While much of the discourse around social media's detrimental effects centres on children and adolescents, emerging research shows that adults are not immune to its pitfalls. Harvard researcher, Roy Perlis speculates that “what seems to be the case in kids is probably true in adults: constantly looking at images of people who appear to be happier than you, and more successful than you, who seem to have a better life than you, certainly doesn’t make most people feel better.”

⚠️ 58% of American adults feel social media negatively affects their mental health, with 60% reporting diminished self-esteem due to social media interactions. ​

⚠️ Social media use is linked to a 40% higher risk of sleep problems. 

The workplace, too, is feeling the tremors of social media's reach. Research published in BMC Health Services Research found that while internet and social media applications can offer benefits, their use during work hours can also hinder job performance. This dual-edged sword suggests that while these platforms can facilitate communication and networking, they can equally serve as distractions, affecting overall productivity. ​

​Perhaps it's time to recognise the pervasive influence of social media on our lives and take proactive steps to mitigate its impact. Implementing strategies to reduce screen time can significantly enhance mental and physical wellbeing.

🔌 Unplug to recharge

It's easier said than done. Follow these effective strategies to help you cut back:​

• 📊 Track your usage: Utilise built-in tools like Apple's Screen Time or Android's Digital Wellbeing to monitor your app usage. This awareness can motivate you to set healthier limits. ​
  

• 🚫 Establish screen-free zones: Designate areas in your home, such as the dining room or bedroom, where device use is prohibited. This encourages more mindful interactions and better sleep hygiene.

• ⏰ Schedule regular breaks: Apply the 20-20-20 rule to reduce eye strain: every 20 minutes, look at something 20 feet away for at least 20 seconds.

• 🔕 Disable non-essential notifications: Constant alerts can distract and encourage unnecessary screen time. Turning off non-essential notifications helps minimise interruptions and stress. ​

• 🏃‍♂️ Engage in alternative activities: Fill your free time with offline hobbies like reading, exercising, or cooking. These activities provide a fulfilling break from screens and contribute to overall well-being. ​

Implementing these strategies can lead to a healthier balance between digital device use and offline life, enhancing your overall quality of life.

📣 Have your say

In the last issue, we asked whether you ever purchased a supplement based on social media recommendations.

Our faith in humanity is restored! Over two-thirds of you insist on professional advice for your supplement choices 👍

​This week’s poll:

🎁 Bonus resources

 🎥 Watch this: If you haven’t seen it yet, this Netflix documentary is an eye-opening exposé of the consequences of our growing dependence on social media. 👇

🎧 Listen to this: Dr Jonathan Haidt appears on The Huberman Lab to discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.

📤 Share & support

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