Seven Traps of Social Media

While social media offers endless opportunities to connect, express ourselves, and stay informed, it also has its downsides. Many of us find ourselves falling into habits on social media that can subtly, or not so subtly, affect our mental health and well-being.

Here are seven common “traps” of social media to be mindful of!

1. Obsessing Over Likes

Becoming fixated on the number of likes, comments, or shares can lead us to measure our self-worth by these metrics, which are often meaningless in real life. Many of us fall into this trap, where a burst of likes brings temporary excitement, but fewer likes or a lack of response can leave us feeling disappointed or even inadequate. Research published in Computers in Human Behaviour found that people who frequently check their social media notifications are more prone to feelings of anxiety and depression. In fact, nearly 30% of young adults report that social media directly impacts their self-esteem in a negative way.

Take Tiffany, for example. She’s like many of us—refreshing her Instagram every few minutes after posting, hoping to see her like count grow. Each new notification brings a little thrill, but when the numbers fall short of her hopes, it’s hard not to feel let down. This cycle, although common, often leads to emotional ups and downs that can chip away at genuine self-confidence over time.

This cycle can create a volatile emotional state, leading to a detrimental reliance on external validation.

2. Ignoring the Impact on Mood

Scrolling through social media can seem like a harmless way to pass the time, but it often impacts our mood in ways we don’t even notice. Research from the American Journal of Preventive Medicine shows that passive social media use—just scrolling without interacting—can actually lead to more feelings of loneliness and even depression. In fact, nearly half of users in one survey (about 45%) said they actually felt more lonely after spending time on social media.

Next time you catch yourself lost in an endless scroll, take a second to check in with yourself: How do you really feel afterward? A little self-awareness in that moment can make a surprising difference.

3. Engaging in Debates

It’s all too easy to get pulled into arguments online, but these conflicts can escalate fast, often leaving you feeling stressed and frustrated with little to show for it. Social media can quickly turn into a battleground for heated debates, and a study published in the Journal of Communication found that exposure to online conflict is linked to increased levels of stress and anxiety. In fact, almost 60% of users reported feeling more anxious after getting involved in online disputes.

Picture this: you’re scrolling through a Facebook thread, where friends are locked in a fierce debate over a hot topic. At first, it might feel engaging, even exciting, to weigh in, but once the app’s closed, the after-effects of the argument can stay with you, leaving you more drained than before.

Sometimes, resisting the urge to engage can be the wisest choice!

4. Constantly Comparing (and not measuring up)

Social media tends to showcase the highlight reels of people’s lives, making it all too easy to slip into the comparison trap. Research from the Journal of Social and Clinical Psychology found that people who spend more time on social media are more likely to feel inadequate and dissatisfied with their own lives.

In fact, 51% of teens admit that social media makes them feel pressured to present a “perfect” version of themselves, often leading to feelings of anxiety and low self-esteem.

It’s easy to forget that behind those carefully curated posts, everyone has their own struggles and challenges.

So, the next time you’re scrolling through a friend’s stunning vacation photos or someone’s seemingly flawless life updates, remind yourself that social media rarely tells the whole story. Instead of comparing your reality to someone else's highlights, focus on your own journey. It’s okay to be real and imperfect; after all, we are humans, not robots.

5. Curating a Perfect Image

In an age of filters and curated content, many users present an idealized version of themselves online. A study in Psychology of Popular Media revealed that this can lead to increased anxiety and feelings of inadequacy in those who strive to match unrealistic standards. Approximately 70% of users admit to editing their photos before posting.

Consider Mary, who meticulously edits her photos to portray a glamorous lifestyle. While she may receive compliments, she often feels pressured to maintain that façade, leading to burnout.

6. Turning to Social Media as an Escape

The addictive nature of social media is well-documented and can impact our lives more than we might realise. A study published in the International Journal of Mental Health and Addiction highlights that excessive use can lead to addiction-like symptoms, such as cravings and withdrawal. According to a report from the Pew Research Centre, around 28% of teens say they feel addicted to their phones, with 54% acknowledging that they spend too much time on social media.

For many, scrolling through feeds can serve as a temporary escape from reality, offering a distraction from stress or boredom. While it can provide a sense of connection or entertainment, this reliance can lead to a cycle of avoidance, where we turn to social media instead of facing our problems head-on.

7. Neglecting Obligations

With endless scrolling, it’s all too easy to lose track of time and neglect important responsibilities. Research published in Social Psychological and Personality Science reveals that excessive time spent on social media often leads to procrastination and decreased productivity. In fact, a survey found that 40% of respondents admitted to overlooking their obligations because of their social media use.

Take Lisa, for example. She has a deadline looming, but instead of focusing on her work, she finds herself scrolling through TikTok videos. Hours slip away before she even realises it, leaving her stressed and scrambling to catch up.

Social media can be a double-edged sword, offering both connection and potential harm.

While it allows us to stay in touch and find entertainment, it’s crucial to be mindful of how it affects our day-to-day lives and responsibilities. Striking a balance is key to making sure we’re using social media in a way that enhances our lives, rather than detracting from our obligations and goals.

It’s worth taking a moment to evaluate your relationship with social media. Are you genuinely using it to connect and share, or is it starting to control you? Setting boundaries—like limiting your screen time or being intentional about when and how you engage—can make a significant difference in restoring balance.

Finding that sweet spot can help you enjoy social media as a tool for connection, rather than a crutch that takes over your life.

Disclaimer: The resources provided on this site are for educational purposes only and are not intended as a replacement for professional therapy, counselling, or medical care. Please consult with a licensed mental health clinician for any personal concerns or questions. In case of a crisis, contact emergency services immediately.