Twenty-two-year-old Keza found herself trapped in a web of social media fixation three years ago. Initially, it was simply about browsing Instagram posts and keeping up with her favourite public figures.

Yet, what began as a brief scroll soon extended to 30 minutes, then three hours, and beyond. The incessant notifications proved particularly hard to ignore.

As a third-year university student studying Information Technology, Keza remembers ensuring she always had enough data to stay updated on Instagram, particularly in the evenings following her classes.

"As my roommates planned to watch new movies or series, my plot was Instagram. I would enter bed, and scroll through Instagram feeds – my eyes always glued on something interesting. I would sleep at 4 am or even 5 am, yet I had to attend lectures at 8:30 am,” she said.

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Keza noted that the following day was always a struggle, as she had a headache, and dozed off often due to sleep deprivation.

Eventually, she realised she had to curb her Instagram addiction before things worsened.

"I set a bedtime (10 pm) which I have respected, and ensured that I don’t check my phone after entering bed. And since then, I have managed to control my social media use in general. I have also replaced my free time with other activities such as reading, painting, and hanging out with friends, which have occupied me.”

Although social media allows people to share and connect, get news and information, and enable interaction, it has downsides too, especially for young adults who have access to phones and other gadgets.

Recent studies referenced by The Child Mind Institute and The National Center for Health Research suggest people who frequently use social media feel more depressed and less happy with life than those who spend more time on non-screen-related activities.

Additionally, researchers in Turkey and the United Kingdom have discovered a link between social media use and mental health — illuminating that the negative impact of social media addiction on mental health is significantly facilitated by internet addiction and "phubbing” — the act of ignoring others in favour of mobile phone use.

The findings are published in Psychological Reports, a US bimonthly peer-reviewed academic journal covering research in psychology and psychiatry.

The purpose of the study was to explore deeper into the potential connections between social media use and mental health, with the rise of digital technologies in everyday life, understanding these relationships is more life-threatening than ever.

The research, therefore, exposed that social media addiction did not directly influence poorer mental health but did via internet addiction and phubbing.

A 2018 British study associated social media use with decreased, disrupted, and delayed sleep, which is allied with depression, memory loss, and poor academic performance. Researchers highlight the connection between the mind and the gut that can turn anxiety and depression into nausea, headaches, muscle tension, and tremors.

Downside of social media

Dr Jocelyne K. Uwibambe, the CEO and co-founder of Kicukiro-based Ingenzi Health Initiative, acknowledges this research explaining that excessive social media use can impact mental health as it incites feelings of anxiety, depression, and low self-esteem, and constant comparisons of oneself to other online users resulting to a sense inadequacy.

Ingenzi Health Initiative is a youth-led organisation that promotes general well-being, with a focus on mental, sexual, and reproductive health through innovative edutainment approaches.

"Spending too much time on social media can disrupt sleep, making an individual less productive. It’s advised to find a balance and take breaks from social media (balance online and offline life) to prioritise your mental health,” she stated.

Uwibambe noted that cyberbullying and online harassment from social media can have serious negative effects on mental health. For instance, one can post a picture and receive negative comments, or get bullied and harassed.

She highlighted the need for awareness of these risks and how to protect yourself online, such as setting boundaries, reporting abusive behaviour, and seeking support when needed.

"Excessive use of social media can result in dependence and addiction which affects one’s focus and productivity.”

The overuse of social media can induce a person to fall into addiction like it is with the use of gambling games including betting, she added.

Uzziel Manirareba, a licensed clinical psychologist at ARCT-Ruhuka, a national organisation of professional trauma counsellors, stressed that social media could be a source of wrong information that can mislead the user to make wrong decisions.

The inability to control the use of social media may interfere with daily functions including interruption of work and studies, leading to low or poor productivity, Manirareba added.

He also noted that social media addiction can result in poor money decisions, as one can spend unbudgeted money on purchasing data for the internet, in addition to poor interaction with other people while carried away with others’ posts, and so forth.

"In most cases, social media obsession is prompted by individual vulnerability, peer pressure, stage or phase of development—adolescents use social media more than adults.

"Easy access to social media platforms and devices, and the kind of information that a person seeks on the internet also come into play, for example, a person who seeks pornography on social media can be addicted more than others,” Manirareba said.

Uwibambe stressed that some of the indicators of social media addiction on mental health include feelings of anxiety and depression, mood swings, difficulty concentrating, changes in sleep patterns, withdrawal from real-life activities, obsessive thoughts or behaviours, a negative impact on self-image, decline in real life relationships, and feeling overwhelmed by the pressure to post or engage on social media.

Social media modification, curbing addiction

According to Uwibambe, social media can be modified by setting boundaries and creating a healthy balance. For example, limiting screen time, unfollowing accounts that trigger negative emotions, taking regular breaks from social media, engaging in offline activities (either as daily or weekly routines), practicing mindfulness, and prioritising real-life connections.

For those already affected, she urges seeking psychological support.

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Manirareba encourages the public to learn how to analyse the information posted on social media and manage it without interference with other daily responsibilities.

He recommends that parents assist children in having healthy games that stimulate them to use both their brain and physical body such as football, running, karate, and other games, and spend less time on screens.

This, he believes, will lessen the time for social media consumption thus curbing addiction.

"Parents are strongly advised to monitor their children and know the information they consume and who their friends are as this may reflect on what kind of discussions and interactions they engage in,” the clinical psychologist advised.

Uwibambe stressed that parents should help children and teens deal with unhealthy social media habits by having open conversations (non-judgmental) about their online activities, setting limits on screen time, encouraging offline activities and hobbies, being good role models with their own social media use, and promoting positive self-esteem outside of social media validation.