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The Social media is part of the daily lives of millions of people around the world. Although it can be a tool for connecting with others and sharing moments, it also has negative effects on mental health, especially in adolescents and young adults.

Spending too much time on social media can increase anxiety, depression, loneliness, and FOMO (fear of missing out). Furthermore, the constant search for validation through likes stimulates the brain with dopamine, which can create a form of addiction. When that validation is not received, it can lower self-esteem.

The use of filters and idealized content on social media also generates aesthetic pressures and unrealistic comparisons, affecting body image. Cyberbullying, on the other hand, is a serious problem that can leave lasting emotional scars.

To counteract these effects, it is key to use social media consciously and healthily. Some strategies include setting time limits, deleting accounts that cause discomfort, doing more activities outside of the digital environment, and prioritizing real relationships.

Finally, if the impact is severe, it is important to seek professional help to address issues such as anxiety or depression.

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Emotional Impact of Social Media Use Constant social

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Emotional Impact of Social Media Use Constant social

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Emotional Impact of Social Media Use

Constant social media use can negatively affect our mood. People who spend a lot of time browsing Instagram, TikTok, Facebook, or X (Twitter) may feel sad, irritable, or emotionally empty. This happens because we tend to see only the positive side of other people's lives, which creates a distorted perception of reality. Instead of connecting, many people feel lonelier or less than they deserve after using social media.

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Every time we receive a "like" or a positive comment, the brain releases dopamine—a neurotransmitter associated with pleasure and reward. This chemical reaction can make us dependent on external validation. We post more often hoping for that "dopamine boost," and when we don’t get it, we may feel frustrated or suffer low self-esteem. This cycle of dependence is similar to other addictions and can drive us to check our phones constantly, even without a real reason.

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Social media platforms are full of retouched images with filters that change facial features, smooth imperfections, or enlarge eyes and lips. Although they may seem harmless, filters create unrealistic beauty standards. Many people—especially teens—feel they must look like those edited versions to be accepted or valued. This can lead to body image issues, insecurity, and in severe cases, eating disorders or unnecessary cosmetic procedures.

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FOMO is the anxiety that arises from seeing others doing fun, interesting, or successful things... without you. Social media is designed to show the best moments of people’s lives: vacations, parties, achievements. Constant comparison can make us feel like we’re not living enough or that our lives are boring. This increases anxiety, sadness, and the urge to constantly stay online so we don't “miss out.”

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Cyberbullying includes insults, mockery, humiliation, or threats made through social media, messages, or posts. Often, aggressors hide behind anonymity or the distance that digital platforms offer. Victims may experience stress, fear, shame, depression, or even suicidal thoughts. It's essential to learn how to report these behaviors and support those who suffer from them.

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Tips for safe and healthy use of social media

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Tips for safe and healthy use of social media

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Set time limits: Use your phone’s tools to limit daily social media use.

Unfollow toxic accounts: Stop following people or pages that make you feel bad about yourself.

Schedule screen-free moments: Set aside times of the day without your phone (for example, before bed).

Look for offline activities: Exercising, reading, going out with friends, or learning something new helps balance your emotional well-being.

Value reality over virtuality: Prioritize face-to-face interactions. Real-life relationships are deeper and more fulfilling.

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If you feel that social media use is seriously affecting your mental health (constant sadness, anxiety, lack of motivation, negative thoughts), it’s important to seek support. Talk to a doctor, therapist, or counselor. Mental health is just as important as physical health, and asking for help is an act of courage—not weakness. You can also talk to a trusted adult or use mental health hotlines if needed.