Social media has made India one of the most connected countries in the world. Apps such as Instagram, X (formerly Twitter), Snapchat, Moj, and WhatsApp are not applications they are where we socialize, discover things, shop, and form identities. But as the glow of screens gets brighter, a shadow on mental health gets longer. Anxiety, depression, burnout, body dissatisfaction, and loneliness are increasingly being associated with our online lives. But not all is doom. As Brene Brown sagely pointed out:
"Connection is why we're here; it is what gives purpose and meaning to our lives"— Brené Brown
Social media can be used to do some good if only we do it with some mindfulness.
India's Digital Boom: A Double-Edged Sword
India's digital explosion has democratized access to information, entertainment, and community. Affordable data and smartphones have connected millions who were once offline. But alongside the benefits, a subtler crisis has emerged. The National Institute of Mental Health and Neurosciences (NIMHANS) reports rising anxiety and depressive symptoms among youth, with social media being a significant contributor.
Several digital behaviors are driving this crisis:
- •Endless Scrolling: Social media platforms are created to engage the user, often for hours on end.
- •Comparison Culture: Envy is created through seeing others' highlight reels.
- •Information Overload: Notifications and updates create mental exhaustion.
- •Misinformation: Pop-psychology tips and false news cause confusion and distress.
"Clutter is expensive, and in the digital world, mental clutter is the most expensive of all."— Cal Newport, Digital Minimalism
The Trap of Doomscrolling
Doomscrolling became a household name with the COVID-19 pandemic but still holds true. It's the tendency to keep reading or scrolling through bad news, despite it deteriorating one's mental well-being.
In India, doomscrolling is driven by:
- •Sensationalized headlines on news websites
- •Viral political arguments on social media
- •WhatsApp forwards, usually containing alarming (and sometimes misleading) news
The outcome? Heightened anxiety, disrupted sleep, and a general feeling of being on edge.
A study in the Asian Journal of Psychiatry (2023) titled "Social Media Use and Mental Health among Adolescents in India" recently concluded that heavy social media use each day has strong links to more anxiety, disturbed sleep, and lesser life satisfaction in Indian adults.
"Just one small positive thought in the morning can change your whole day."— Dalai Lama
Body Image and Filter Culture
The beauty ideal has been altered by social media in India. From filtered self-portraits to fitness trainers boasting perfect bodies, the virtual beauty code tends to project unrealistic perfection.
Concerns:
- •Rise in body dissatisfaction among young women and men
- •Upbeat trend of photo-editing apps
- •Connections to eating disorders and low self-esteem
The Centre for Internet and Society cites that more than half of Indian youth users experience pressure to present themselves as perfect online. This pressure takes a toll on mental health, contributing to stress, anxiety, and skewed self-perception. Remember: "You are enough just as you are." - Meghan Markle
Misinformation Maze
Mental health awareness has increased, courtesy of social media. On the flip side is the deluge of unsubstantiated mental health information. Viral platforms are now filled with reels and posts regarding:
- •Toxic relationships
- •Narcissists
- •Gaslighting
- •High-functioning anxiety
Although sensitizing us, such oversimplified stories can cause:
- •Self-diagnosis in the absence of professional advice
- •Misinterpretation of intricate mental health conditions
- •More anxiety from thinking one has serious issues without medical validation
Cal Newport, in Digital Minimalism, contends that social media used mindlessly divides our attention and breaks down emotional well-being. He promotes a more mindful, intentional digital existence. In India, stigma surrounding mental health is still a thing, and many would rather depend on material posted on the internet than consult professionals often making their despair worse.
FOMO and Hustle Culture
The other significant stressor in online existence is FOMO (Fear of Missing Out). Whether one is talking about parties, vacations, exercise competitions, or career success, social media presents a never-ending cavalcade of accomplishments. This promotes:
- •Self-doubt ("Why am I not achieving more?")
- •Fear of being behind peers
- •Insatiable quest for productivity, at the cost of mental wellness
India's competitive school and professional environment exacerbates this issue. Most young people feel compelled to "keep hustling," and as a result, experience stress and burnout.
"Comparison is the thief of joy."— Theodore Roosevelt
Sleep Disturbance and Mental Well-being
Social media at night is responsible for revenge bedtime procrastination procrastinating sleep to take back personal time after the longness of the day. This habit:
- •Disturbs sleep patterns
- •Increases tiredness
- •Increases anxiety and irritability
Good sleep hygiene is of utmost importance to mental health. For many Indians, however, scrolling through Instagram reels or YouTube shorts has become a nightly ritual at the expense of rest and recovery.
The Social Media Paradox
Despite these challenges, social media is not inherently bad. It offers:
- •Connection with faraway friends and family
- •Platforms for creativity and expression
- •Access to mental health communities and resources
But balance is everything. The irony is that the same device that brings us together can also exhaust, distress, or isolate us if we use it blindly.
How to Protect Your Mental Health Online
Digital well-being is about using technology with intention. Here's how to remain mentally well while remaining connected:
- 1Set Boundaries
- Set limits on social media so that you don't spend hours scrolling.
- Keep phones out of the bedroom to protect sleep.
- Schedule social media-free hours each day.
- 2Curate Your Feed
- Unfollow accounts that trigger comparison or anxiety.
- Follow diverse, body-positive, and authentic voices.
- Seek credible mental health professionals for information.
- 3Fact-Check Before Sharing
- Verify information through reliable sources like PIB Fact Check.
- Avoid forwarding sensational content without confirmation.
- 4Embrace JOMO (Joy of Missing Out)
- Replace scrolling with hobbies reading, music, sports.
- Accept that it's alright to not be involved in all trends.
- 5Talk About It
- Express emotions to close friends or relatives.
- Find professional assistance if online life is too much.
- Attend online hygiene sessions provided by schools or work.
Signs You May Need a Digital Detox
Think about backing away from social media if:
- •You feel low or nervous upon scrolling
- •You compare your life unfavorably to others'.
- •Your slumber is disturbed by late-night use.
- •You become suffocated by repeated notifications.
A digital detox, even just for a day, can reset your dynamic with technology and sharpen mental focus.
Final Thoughts
Social media is not going away but how we use it is up to us. It can bring us together, inspire and empower us or it can leave us isolated, drained, and harmed. Your value isn't measured by likes, followers, or hashtags. Your mental health is more important than algorithms or going viral. When you feel overwhelmed, keep in mind:
"You are never alone. You are eternally connected with everyone."
Let us take back our online spaces and safeguard our mental health, scroll by thoughtful scroll.
Books Mentioned:
- iGen - Jean Twenge
- Digital Minimalism -Cal Newport
Research Paper:
"Social Media Use and Mental Health among Adolescents in India," Asian Journal of Psychiatry (2023)
