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Behind the screen: why we need to pause and rethink our online habits

Behind the screen: why we need to pause and rethink our online habits
Kavisha Pillay
By Kavisha Pillay
10 Oct 2024
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While socioeconomic factors and adverse childhood experiences are well-established contributors to the mental health crisis in South Africa and beyond, social media is becoming a growing factor that can negatively affect one’s mental wellbeing.

World Mental Health Day is on 10 October 2024, and October marks Mental Health Awareness Month in South Africa, a nation that faces significantly higher rates of depression and anxiety than many other countries in the world. 

While socioeconomic factors and adverse childhood experiences are well established contributors to the mental health crisis in South Africa and beyond, social media is becoming a growing factor that can negatively affect one’s mental wellbeing. 

If you are a social media user, you have probably experienced that feeling while scrolling through your feeds, filled with others seemingly living their best lives: jetting off on those idyllic holidays, buying a new car, having incredible life experiences, celebrating personal, professional, or academic milestones, or eating the right diet and going to gym every day. 

It is those feelings of comparison, of missing out, of falling behind that can lead to anxiety, a lower sense of self-worth, and even depression. 

Let’s be clear, not all experiences on social media are harmful. 

Platforms can serve as powerful tools for connection, education, and inspiration. 

From creating global communities around shared interests, to amplifying important social causes, social media has contributed towards positive changes for many and has brought people together in meaningful ways. 

However, while the benefits are real, it’s crucial to understand and repeat again the risks that come with unregulated exposure and over-consumption of content, including the potential for misinformation, harmful comparisons, and addictive behaviours.  

Digital dopamine dealers 


Social media algorithms are the invisible, powerful force behind our scrolling. They have been designed to keep us engaged far longer than we intend. 

By analysing our behaviour — what we like, share, and linger on — these algorithms direct content to us that is tailored to our preferences, drawing us deeper into an infinite loop of dopamine hits. 

Dopamine is a chemical messenger produced by brain cells, and plays a role in numerous physical and mental functions, including pleasure and reward, motivation, and addiction.

Every new post, meme, or video is strategically served to keep us hooked, triggering the brain’s reward centre in the same way that addictive substances do. 

This relentless stream of personalised content not only monopolises our time, but also shapes our worldview, narrowing our perspectives and fuelling a fear of missing out. 

The more we scroll, the more data the algorithms collect, making them even more precise in predicting what will keep us glued to the screen. 

It’s a cycle designed for profit, but at the cost of our attention, wellbeing, and sometimes even our mental health. 

Sean Parker, Facebook’s former president, said at a 2017 media conference: “The thought process that goes into building these applications was all about, how do we consume as much of your time and conscious attention as possible? We needed to sort of give you a little dopamine hit every once in a while, because someone liked or commented on a photo or a post or whatever.” 

Parker further added that “it literally changes your relationship with society, with each other. It probably interferes with productivity in weird ways. God only knows what it’s doing to our children’s brains.”

Nir Eyal, author of Hooked: How to Build Habit-Forming Products, argues that the technologies we use, like smartphones and social media platforms, have evolved into compulsions, if not full-blown addictions. He said that the urge to check notifications or scroll through YouTube, Facebook, or X (formerly Twitter) for “just a few minutes” — only to get stuck for hours — was no accident. It was intentional, driven by psychological techniques designed to make us form habits.

Given that the content that we consume on social media has the power to shape our behaviours, thought patterns, and actions, it’s important to treat these products with the caution that they deserve. 

Just as cigarettes, alcohol, sugary foods, and gambling sites carry warning labels, social media platforms should come with clear warning signs alerting users to the dangers of addiction and the potential mental and emotional risks of excessively using these products. 

A case for warning labels 


In this vein, the Surgeon General of the United States, Dr Vivek Murthy, has called for warning labels to be placed on social media platforms. 

Murthy notes that: “It is time to require a Surgeon General’s warning label on social media platforms, stating that social media is associated with significant mental health harms for adolescents.”

In a General Advisory, which calls for attention to an urgent public health issue, the Surgeon General notes that ages 10 to 19 are a critical time for brain development. During this phase, young people are especially sensitive to social pressures and peer comparisons, which shape their identity and self-worth. 

Frequent social media use can affect brain regions like the amygdala (emotional learning) and prefrontal cortex (impulse control), making adolescents more sensitive to social feedback. This can result in lower life satisfaction, especially for girls aged 11-13 and boys aged 14-15. As a result, Dr Murthy notes that social media exposure during adolescence needs closer monitoring. 

While much of the research on the link between social media use and declining mental health focuses on young people, the same triggers and emotional responses can affect older individuals as well, though perhaps to a lesser degree. 

The pressures of comparison, exposure to misinformation, and the addictive nature of constant engagement can affect mental wellbeing across all age groups.

Be mindful of social media pitfalls


Ultimately, the inclusion of warning labels on social media platforms won’t be a silver bullet in resolving mental health issues, but it can help us become more mindful of our choices each time we pick up our phones. 

This awareness is a crucial first step towards having a healthier relationship with the real world and our digital selves. 

However, the true responsibility lies with tech companies that design their products with full knowledge of how they continually exploit our brain’s dopamine system.

In this spirit, the Campaign On Digital Ethics (Code) urges you to approach social media content with the following warning labels in mind:

  • The information shared on these platforms may not be verified. Double-check sources before sharing or acting on it.

  • Prolonged exposure to unrealistic content can negatively affect body image, self-esteem, and mental health. Remember, most of what you see is curated, and not necessarily real life.

  • Platforms are designed to capture your attention and to keep you scrolling. Make sure that you take breaks and limit your screen time.

  • Platforms may expose you to harmful or abusive content. Use reporting tools and privacy settings to protect your digital wellbeing.


Additionally, here are some practical tips to help you improve your mental wellbeing: 

  • You can limit your scrolling on Instagram, TikTok, and Threads by enabling screen-time limits, which prompt you to take regular breaks during your sessions.

  • Reduce the number of notifications that you receive on your phone, which can help to curb the constant need to check your device.

  • Unfollow accounts that trigger unhealthy comparisons or stress, and curate your feed to show more positive, educational, or calming content.

  • Use privacy settings and content filters to block or report harmful or abusive content that negatively affects your mental health.

  • Periodically take breaks from social media altogether. A digital detox, even for a short period, can help reduce stress, increase focus, and improve overall wellbeing.

  • If social media is affecting your mental health, don’t hesitate to reach out to friends, family, mental health professionals, or the South African Depression and Anxiety Group for help and support. DM


Kavisha Pillay is a social justice activist and the founding director of the Campaign On Digital Ethics (Code). To subscribe to Code’s newsletter, click here.

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