Social networks, very useful for many things, can also lead to adverse consequences. Psychologist Gloria Calderon, head of the Psychology Unit at Olympia Quirosalud in Madrid, highlights the risks of social comparison and overuse, which can activate neural reward circuits in the brain, creating dependency.

The key is to identify the dangers of social media and adopt healthy habits that allow you to enjoy its benefits without compromising your emotional well-being and mental health.

“When you enter a social network, you start to see images of people, things they do, etc., and what inevitably ends up happening is that you end up comparing yourself,” EFE reports Calderon's statements.

She adds: “From a clinical perspective, there is an overuse of social networks.” This means that they end up “activating neural reward circuits in the brain,” which means that “more and more of it is needed.”

“The key is balance and learning to disconnect from social networks when necessary,” she says. Although, sometimes finding that balance can be difficult, she admits.

Various studies in the last decade have shown that prolonged screen time, as well as exposure to certain content, can have negative consequences for mental health.

Related mental disorders

Anxiety and depression. The constant search for likes and comments can lead to compulsive use and contribute to anxiety-depressive symptoms. The way social media is designed directly alludes to a reward system that acts directly on our brain chemistry.

Sleep disorders. Nighttime use of social media is linked to altered sleep patterns. Exposure to blue light from screens disrupts melatonin production, resulting in insomnia and difficulty sleeping.

Self-image disorders. Constant exposure to unrealistic and idealized content generates unattainable expectations about one's physical appearance, promoting the emergence of serious self-esteem issues and increasing the risk of body dysmorphia and eating disorders.

Strategies for healthy social media use

To mitigate the aforementioned risks, several practical recommendations are presented:

Set schedules. Limiting daily time on social media helps prevent overexposure and improve concentration.

Avoid using them before bed. Reducing screen time at least an hour before bedtime contributes to better sleep quality.

Consume quality content. Follow accounts that promote positivity and deactivate those that cause anxiety.

Prioritize offline interaction. Foster face-to-face relationships to strengthen social connection.

Take care of shared content. Protect privacy and self-esteem by avoiding unnecessary online exposure.