Onika L. Dainty

The Connection Between Social Media and Mental Health

Mental Health Narratives and Social Media

Since the rise of social media in the early 2000s platforms like Facebook, Youtube, Instagram and Twitter X have become synonymous with information gathering and sharing. When the average person is searching for information they no longer seek out guidance from an expert first. Rather, they look to the social media apps on their phones, tablets or computers to find answers. It’s a faster and easier way to not only find resources but also find other online users on similar quests. This is how online communities are created, users with similar interests, geographic or demographic profiles and opinions coming together to share information. 

Although it sounds ideal, decades of user engagement have given us examples of both the benefits and pitfalls of social media especially when it involves mental health narratives. Social media narratives around mental health are often characterized by a focus on the negative impacts including feelings of inadequacy due to constant comparison with others, pressure to post perfection, increased anxiety from cyberbullying and mental illness self-diagnosis. The following are social media concepts that enable user engagement that can lead to negative mental health outcomes.  

Comparison Culture: the tendency to compare one’s life with other online personas, especially social media influencers that carefully curate images which can cause feelings of inadequacy and low-self esteem in users that are unable to keep up with perceived perfection. 

Likes and Followers Culture: the system of basing personal value and self-worth on how many followers you gain daily or likes you receive on a post. The follower and likes concept is at the foundation of most social media apps and can encourage users to feel less than based on numbers often generated by platform algorithms and cannot be authenticated.  

Cancel Culture: This concept involves unfollowing users based on their perceived negative online presence. This culture movement quickly developed from unsubscribing to a platform or account to a barrage of negative comments about an individual's character or lifestyle choices. These personal attacks made by anonymous users can be perceived as detrimental to positive mental health of those on the receiving end.  

“Highlight Reel” Effect: Users often only showcase positive experiences on social media, creating an unrealistic perception of other’s lives. This can be taxing on the mental health of scrollers as images portray a level of perfection that can’t achieve in their own lives.

Cyberbullying and Trolling: Social media provides users with anonymity which enables the sharing of negative comments and opinions on posts that can contribute to anxiety, depression or worse outcomes for the object of cyberbullying. Victims of cyberbullying have higher odds of experiencing suicidal thoughts and self-harm than non-victims.  

Self-diagnosis: Easy access to information surrounding mental health conditions can lead to concerns around self-diagnosing rather than seeking the help of mental health professionals like psychiatrists or psychotherapists. This can lead down the road of further distress due to inaccurate information. 

There are several challenges that you may face on social media. However, it is important to remember you are in control of social media, not the other way around. You control how much or how little you share, you control what platforms you use, who you follow or unsubscribe and what you like or don’t. Social media is a tool not a lifestyle so if you find yourself feeling overwhelmed by all the negativity only you can decide when its time to step away for the sake of your mental health.      

Positive Effects of Social Media for Women with Bipolar Disorder

It’s important to acknowledge the positive effects social media has had on creating safe spaces for women living with Bipolar disorder. There has been a shift in how users engage on social media platforms to raise awareness, create connections and share lived experiences to destigmatize mental health issues. Mental health platforms such as the Holistic Psychologist (Dr. Nicole LePera) and Emotions Therapy (Cally Tate) are creating positive spaces to discuss mental health and educate others. 

Community Building: Online communities whose mandate is exploring concepts around mental health, wellness and self-care as well as providing psychoeducation can offer individuals with mental health challenges much needed support and connection to others with similar struggles. Oftentimes these communities are founded by individuals with lived experience in mental health such as peer supporters or counsellor as well as  mental health professionals like psychologists.  

Raising Awareness: Social media can be a powerful tool in raising awareness through psychoeducation and lived experience campaigns that highlight mental health and wellness strategies, the challenges people with mental illness face and destigmatizing seeking help for mental health concerns.  

Access to Information: Individuals can access information about mental health, wellness, self-care, support groups, crisis lines, online therapy and other professional services. It’s important to always do your research, ask questions and follow-up on the accuracy of the information you find. 

One of the most favourable  aspects of social media is the ability to express yourself in a creative way. Self-expression can be healing and sharing your lived experience story with others  can be restorative. Although the social media landscape changes rapidly with new features and apps launched daily, you can always find opportunities to create a space where your voice is heard. Social media can be used as a tool to enhance your journey to wellness and through sharing your lived  experiences with Bipolar disorder you may find the online community that best fits mental health and recovery goals.  

When living with Bipolar disorder and participating in social media engagement there are several negative aspects that can have a detrimental effect on symptom management acting as triggers to mood swings,  hypomania, impulsivity, Mania and even manic-psychosis. Excessive online shopping or posting for example can be some of the impulsive behaviours triggered by social media use during a manic episode. During a depressive episode social media can increase feelings of isolation, affect sleep hygiene and elevate anxiety potentially leading to worsening mental health outcomes overall. 

Excessive interaction on social media platforms can also contribute to compulsive behaviours due to its addictive nature. Compulsive behaviours like incessant posting rooted in either manic or depressive symptoms can affect online relationships or lead to users being banned due to questionable or toxic content. Some other negative effects to consider:   

• Emotional Triggers: Exposure to negativity, comparison culture, and toxic content can trigger mood swings heightening symptoms of Bipolar disorder. Emotional triggers can be challenging for social media users as they may be unaware of what may or may not trigger fluctuations in mood until the highs (Mania) or lows (Depression) are already occurring. 

• Doomscrolling and Information Overload: The excessive and compulsive consumption of negative news or distressing content online can  impact mood stability leading to symptoms of paranoia, anxiety, depression or Mania. Doomscrolling and information overload can also occur when users aimlessly spend time on social media searching for content that makes them feel informed rather than uninformed. This constant state of overstimulation can have a negative impact on individuals living with Bipolar disorder acting as a mood destabilizer and leading to problematic mental health outcomes.    

• Sleep Disruptions: The impact of late-night scrolling on Bipolar symptoms can interfere with user’s normal sleep patterns. Checking social media before bed for instance can lead someone with Bipolar disorder to fall down the proverbial social media rabbit hole of scrolling and posting making it impossible to maintain positive sleep hygiene which is a key component of symptom management, medication management, self-care and other mental health outcomes. 

• Impulsive Behaviours: During manic phases, impulsive behaviours can be compounded by online activity like the ability to access instant shopping or gambling platforms, they can become involved in reckless behaviours like excessive posting of content such as videos that may leave them vulnerable to judgement or make inappropriate comments due to lack of self-control. 

It has been my experience that although social media is a useful tool, for women living with Bipolar disorder precautions must be taken when using online platforms in order to maintain good mental health. It's essential to practice mindfulness when engaging with social media. Incorporating social media in your daily structure routine and habits, placing limitations on engagement or positive filters on content can mitigate the negative effects that social media may have in triggering Bipolar symptoms. Whatever your current social media consumption strategies, perhaps it's time to revisit your engagement and set social media boundaries that align with your overall mental health goals.  

The Role of Dopamine and Social Media Addiction in Bipolar Disorder

Dopamine, often referred to as the “feel good” chemical in the brain, is a neurotransmitter responsible for giving you feelings of pleasure, satisfaction and motivation. In Bipolar disorder dopamine plays a significant role particularly in the manifestation of manic episodes where elevated dopamine levels are associated with feelings of euphoria, increased energy and risky behaviour. Research suggests that excessive dopamine release triggered by social media engagement could exacerbate manic symptoms in people with Bipolar disorder. High dopamine levels in the brain that are linked to social media addiction can lead to symptoms of hyperactivity, impulsivity, grandiosity and poor judgement.

When engaging in social media the brain’s reward system is triggered through likes, increase in followers and positive comments which are all designed to trigger dopamine release. When users with Bipolar disorder experience continuous and unchecked release of dopamine it can have a negative effect on brain chemistry leading to further imbalances. Therefore, social media engagement can amplify the cycle of highs (Mania) and lows (Depression) based on how much and how often it is accessed.

There is a link between compulsive scrolling, mood instability and impulsivity. Continuous and unchecked scrolling of social media content can lead to negative outcomes for people  with a serious mood disorder like Bipolar. Constant viewing of content can act as a trigger for mood fluctuations and unstable behaviours over long periods of time. 

On average women spend 3 hours a day scrolling on social media, which indicates both the positive content they view will provide the sought after dopamine release. However, the negative content viewed may lead to issues around anxiety, comparison to others or low self-esteem. When you are living with Bipolar disorder your sensitivity to social media content is heightened and can have long-term effects on symptom management and mental health outcomes. So how do you manage social media use while still considering your mental health?        

Managing Social Media Use for Better Mental Health

Previously, social media engagement was an important part of my day. However, after my last manic-psychotic episode I made a decision to go through a Social Media Detox.  Four months of hospitalization gave me time to reflect on the people and platforms I engaged with on social media and how they had either positively or negatively contributed to my mental health. I went through my profiles, archived images, unfollowed accounts and unsubscribed to pages that were no longer serving me on my journey to wellness and recovery. Although I still use social media, I manage the time I spend scrolling and I’m more mindful of the content and users I engage with. Here are some suggestions for managing social media for better mental health outcomes. 

Setting Boundaries: Setting social media boundaries is key. You can manage your screen time by setting daily alarms around online engagement. You can also choose to divide social media engagement into days of the week, for example ‘TikTok Tuesday’ or ‘Facebook Friday’, only engaging with these platforms on the designated day and time which can help with information overload. It's also a good idea to curate healthier feeds that align with your wellness and recovery goals. Finally, don’t be afraid to set boundaries with online communities. If the content people share is negative or overwhelming it’s okay to disconnect  from online relationships and use the time to decide if you want to continue to connect in the future. 

Digital Detox Strategies: Detoxing your social media world can be both challenging and overwhelming so it's important to take your time. One strategy you can follow is the Platform-Pictures-People method. Go through the platforms you subscribe to and reflect on whether the information on the page still serves your needs. Second, go through your online image catalog and decide whether images are worth keeping or archiving, this exercise can be a key step in restoring some of your privacy. Finally, review your friends/followers/following lists and decide if staying connected is beneficial to your mental health and recovery journey.  

Mindful Social Media Consumption: Mindful use of social media involves subscribing or following platforms and accounts that promote positive mental health outcomes. Searching for platforms and accounts that promote psychoeducation on mental health and mental illness, mental health advocacy or content based on recovery, wellness, lived experience or self-care are a great place to start. Mindful social media will get easier because once you start searching for positive platforms the algorithm will start sending you more similar and positive-centred content. 

Using Social Media for Good: There are many opportunities to engage in uplifting, purpose-driven online activities. For instance, joining a lived experience forum where you can talk about your journey to wellness and connect with others on a similar journey. Participating on platforms that create open dialogues around mental health and the challenges of mental illness contribute to a safe space of empathy, understanding, education and destigmatization of mental health. 

Final Thoughts

Social media isn’t inherently good or bad—it’s how we use it that matters. Positive and negative narratives around mental health and social media may always exist but for women living with Bipolar disorder, mindful engagement can turn social media into a source of support rather than stress. Understanding the effects of social media on the brain’s reward centre can go a long way in deciding how you manage your social media engagement. By curating feeds, setting boundaries, and prioritizing mental well-being, social media can become an empowering tool rather than a trigger. It’s important to remember you are in control of how much or how little you engage with social media.

Challenges and Triggers: Travelling with Bipolar Disorder

When you are in unfamiliar surroundings, away from the comforts of home this can signal a disruption in your daily routine, throwing off established habits around sleep, medication or self-care. Travel can be exciting however for individuals with Bipolar disorder it can also present many challenges. Whether you are crossing timezones or taking a cross-country trip in a car or on a train, it is important to know your triggers and the challenges you may face when exploring the road less travelled. 

New Environment: Being in a new place, away from your established structure routine and habits as well as dealing with jet lag can be stressful. The prolonged excitement from being in a new and different environment can act as a trigger for Bipolar disorder symptoms.  

Mood Episode: Travel can trigger manic or hypomanic episodes characterized by an extreme elevation in mood. 

Anxiety: Travel can trigger anxiety especially when crossing into new timezones. The process of travelling from start to finish, whether it’s packing for a new destination or navigating through a new place upon arrival can stir up anxiety. 

Sleep Disruption: Travel can interrupt the Circadian Rhythm (sleep pattern) and have a negative effect on medication management. 

A Bipolar Woman’s Travel Log: My Experience with Travel Mania

I’ve travelled quite a bit in my life. From family vacations to business trips, North American travel, Caribbean travel and most recently I travelled to my home country Guyana, South America. I’ve taken buses, trains and planes to reach my destination but regardless of the mode of transportation I have always found myself experiencing what I call “Travel Mania.” Travel Mania is when you experience symptoms of hypomania or Mania while travelling to an unfamiliar country where you may cross timezones, climate change or environmental differences that disrupt the routines and habits that you have structured at home. This can cause a shift in your baseline mood leading to a minor to severe Bipolar episode.

In 2007 my family travelled by plane to St Maarten for a family holiday. Well aware of my anxieties around flying, my mother managed my medication and monitored my sleep in the hotel upon arrival. I slept on the day of arrival and for part of the following morning, waking up energized and ready to enjoy my vacation. Before I had understanding of my Bipolar cycle I believed this was enough rest. However during the 10-day holiday I slept less and less each night, mismanaged my medication, participated in risky behaviours and my moods shifted from elation and excitement to anger and aggravation easily. I was experiencing hypomania which quickly turned into Mania and I was hospitalized within a few weeks of returning home. 

In 2022, I travelled by bus to New York City to visit family. It was a 13 hour bus trip that included two rest stops. Because of the cramped space on the vehicle, sleep was hard to come by and I experienced physical discomfort for the majority of the ride. When I arrived in New York City I was immediately overwhelmed by the amount of people and cars on the road and very over-stimulated by the shining lights on every corner. When I arrived at my family’s home outside of the big city I couldn’t manage to get more than 3-4 hours a night of sleep. I woke up extremely early, went out all day, ate very little and went to bed after midnight every night, often staying up with my cousins to spend quality time. 

I was taking my medication daily and on time however, the major change in my sleep hygiene elevated my mood giving me excess energy and leading to hypomania. When I returned home to the stresses of life, family and work I was physically depleted but couldn’t maintain any quality of sleep, the cycle I was on my vacation followed me home and within a month I was hospitalized and experiencing Mania.   

Recently, armed with a better understanding of my illness and how travel can affect my mood cycle, I booked a month-long vacation in my home county Guyana. It was a life-changing trip full of culture, good food and re-connection with family. I took daily walks for self-care, I managed my medication fairly well only altering the time on a few occasions, I tried to re-create my structure, routine and habit from back home into my temporary home in Guyana. However, I noticed after the first few weeks that sleep was not coming easy and eventually I was on a 2 hour a night sleep cycle. By day 15, I was energized when waking up, incorporating more activity into my daily routine, my thoughts and speech raced and I was beginning to neglect my normal medication management routine, still taking them consistently but at odd hours. I started to hyper-spend and on one occasion participated in risky behaviours. 

This scared me and I reached out to my support team in Canada and they recommended I sleep for as long as I could for as many days as I could. They recognized even if I couldn’t that sleep deprivation was at the root of this Travel Mania. So I slept, for hours and days only setting my alarm to wake me to take my medication. I slept for 4 days straight and when I woke up I felt like myself again. When I arrived back home I made an appointment with my psychiatrist and he confirmed that I had had a manic episode but it was self-managed. He advised me that this will likely happen again especially when crossing timezones but can be mitigated by my quality sleep and taking my medication correctly and on time.  

Final Thoughts 

Practice Travel Self-Care with Bipolar Disorder 

When travelling and managing a mental illness like Bipolar disorder it is important to practice self-care in a more creative way. Previously I believed the self-care practice was taking time for myself to go on a vacation but over the years I have gained perspective and a different attitude around self-care for travel. It starts with research, asking questions like where do I want to go and will it be conducive to maintaining positive mental health. Other things to consider is how long you will travel for and where will you stay? 

If you are interested in going somewhere that may be an overstimulating environment consider ensuring that the place you sleep in is quiet and calm. If you only have a short time for your vacation, less than 10 days consider planning a staycation rather than international travel. Ensuring that you have access to your medication daily regardless of where you are can be done by switching to blister pouches that you can carry on your person. When you are planning your trip try to make sure you get quality sleep both at your destination and when you return home, this might mean you have to come back a few days early to catch up on sleep before you return to your regular life. It may also be a good idea to review and update your crisis plan to refer to if necessary.  

Planning a travel experience when managing your Bipolar disorder can be challenging but not impossible. It is important to remember the world is yours to enjoy and experience but it is necessary to take the steps needed to ensure you are practicing self-care for your mental health while travelling. There are things to consider like environmental changes, crossing timezones, change in routine, anxiety, mood cycles, sleep disruption, medication management and crisis planning as elements in deciding where in the world you journey to next.

If you have lived experience with Travel Mania or want to share your Travel Self-Care tips please connect with me by leaving a comment. Remember we are on this journey together and it's important to continue having conversations that take us beyond the stigma of mental illness and what’s possible.