According to Nottingham City’s Mental Health and Wellbeing Strategy data, more than 5,000 children aged 5 to 16 living in Nottingham are living with mental health problems1. The world we live in today is very different to 10 years ago - with the digital landscape continuously evolving, young people are growing up in an unrecognisable society. The theme for this year’s Youth Mental Health Day, held on 19th September, is #ControlYourScroll – promoting a positive and safe online experience for young people. In this guide, Clinical Psychologist and Director of Purple House Clinic Nottingham, Dr Elizabeth Lee, shares her expert advice on the simple digital hacks and mental health strategies that parents can encourage to help their children create the best online experience.
Pros and cons
When used appropriately, social media has many benefits. It allows instant connections and communications to be formed with friends and family members – preventing loneliness, people can utilise their platforms as a creative outlet where they can express themselves, and it provides instant access to entertainment and information. Social media also has educational value by enabling students, teachers, and parents to get useful information easily, connect with learning groups, and access educational systems. However, social media, if misused, can also have a negative impact on its users. With increased levels of online communication comes online bullying, misinformation, the risk of scams, a potential lack of privacy and social media addiction – all of which can have a negative impact on mental health. By controlling and limiting the way you use social media, you can reap the benefits while avoiding any of these harmful habits.
Privacy
It’s essential in today’s age where everyone has access to each other’s online profiles that you are being conscious of your privacy. By limiting what you post about yourself, you can control how much you are being perceived and therefore how much people – whom you may not know in real life – know about you from your social media. It can also be beneficial to control who you follow and what content you see. You only want to come across posts that bring you joy or that you are interested in, so to avoid accounts that annoy, upset, or make you feel bad in any way, simply unfollow or ‘mute’ them from your feed. What’s posted on social media has the potential to remain on the internet forever, so you should contact others carefully. Being mindful about what you say to others helps to reinforce that positive atmosphere that we are trying to create, but it is also important to remember that not everybody on the internet is trustworthy.
Don’t compare yourself
Comparison is the thief of joy. People only post things that they want others to see – social media isn’t reality; it’s a highlight reel. Try to use social media as an opportunity to engage and connect rather than as a place where you compare yourself to others. This can be easier said than done, but by practising being aware of your scrolling habits you can begin to identify which posts make you feel good or bad about yourself.
Don’t let statistics determine your self-worth
Sometimes social media can seem like a popularity competition. It is easy to become fixated on the number of likes or followers you have compared to others – but in reality, no one is checking each other’s statistics because they’re too worried about their own! For your own peace of mind, it’s useful to hide like counts on your posts so that you’re not sat watching the numbers. Try not to take social media too seriously – it’s supposed to be fun!
Live in the moment
Everything is digital nowadays, so it’s important to set time limits and take breaks from social media. Living in the moment has proven to increase an individual’s productivity, create better relationships and reduce stress. On the other hand, continuously staring at screens for long periods of time can create feelings of loneliness, anxiety and depression. It’s important to go outside and get fresh air every day, so take a step back from your phone every so often and find a fun activity to do. This could be going for a walk, catching up with your friends, going to the gym etc. Physical health and mental health are closely linked, and by getting just a few minutes of natural light everyday you can promote better sleep and a boosted immune system from the vitamin D in sunlight.
It's also crucial to understand the different ways in which adults and children are hardwired to respond to the impact of social media access. In adults, the brain is equipped with a strong braking system (called executive functioning), which helps us to stop ourselves from acting inappropriately when we’re angry, among other impulsive behaviours. In teens, however, the prefrontal cortex – where executive functioning takes place – isn’t fully developed. So, it’s harder for teens to regulate their emotions – both on and offline.
Teenagers crave approval from their peers and social media challenges this. Teens often feel pressure to keep up with the latest online trends, in anticipation of a social reward – taking breaks can help people recognise that this isn’t necessary.
Switch off
Mentally and physically switching off from your phone is key for proper relaxation. The blue light from our phones and other devices can negatively impact our quality of sleep, but getting a good night's rest is important for regulating your mood. Try to log off from social media and shut down your screens about an hour before bedtime to allow time for your mind to rest.
Utilise online and in-person mental health tools
There are so many online resources available for people with mental health difficulties, and using these can help to track your mood, seek support or practise relaxation. If you or someone you know is struggling, reaching out to a professional is the best thing you can do.
Dr Lee concludes,
“Having worked for over 20 years supporting people with mental health difficulties, I am proud to be able to utilise my skills, alongside my team, to help others. With the world so quickly evolving, it can be daunting for anyone, but support is always available.
“At Purple House Clinic, we offer services for both adults and children, helping a range of mental health difficulties including depression, anxiety, phobias, PTSD and complex trauma through a variety of therapies and assessments.”
For more information about Purple House Clinic Nottingham, visit www.purplehouseclinic.co.uk/psychologists-nottingham/
1 – Nottingham City Council, Nottingham City’s Mental Health and Wellbeing Strategy 2019-2023