‘Brain Rot’ Named Oxford Word of the Year 2024
The Oxford Word of the Year 2024 is “brain rot,” defined as “the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging. Also: something characterized as likely to lead to such deterioration.”
This term encapsulates a growing concern about how overindulgence in online content is reshaping our mental faculties. With social media dominating modern life, conversations around its impact on mental health and strategies for healthier use are more relevant than ever.
Australia’s Bold Move: Banning Social Media for Under-16s
In a decisive step toward addressing these concerns, the Australian government has introduced a ban on social media for individuals under 16. This policy seeks to shield young people from harmful online content while igniting a global debate on digital citizenship and the societal role of tech companies.
Rationale Behind the Ban
The policy emerges from alarming research linking social media use to mental health challenges among teens, including body image dissatisfaction, cyberbullying, and exposure to harmful material such as violence and substance abuse. Studies indicate that two-thirds of Australian teenagers have encountered harmful content online, prompting the government to enforce “age-restricted social media platforms” for under-16s while permitting limited use of educational tools like Google Classroom.
The move places responsibility on tech companies to enforce age verification, giving parents a stronger foundation to guide their children. While critics argue that enforcement may be imperfect, the symbolic significance of declaring social media use illegal for young teens is expected to spark cultural shifts toward prioritizing youth welfare.
Challenges and Broader Implications
Implementing age verification raises privacy concerns, as platforms may need to collect sensitive data to confirm user ages. Although the government promises robust protections and data destruction post-verification, skepticism remains about the broader implications of such mass data collection.
Globally, Australia’s bold stance sends a clear message: protecting youth mental health takes precedence over the unfettered freedom of social media platforms. This policy could inspire similar initiatives worldwide, pushing for corporate accountability and sparking conversations about digital well-being.
The Global Scale of Social Media Use
Social media has become a defining feature of modern life, deeply intertwined with how we communicate, share experiences, and stay connected in an increasingly digital world. Platforms like Instagram, Facebook, and TikTok have transformed from mere tools into virtual extensions of our daily existence, shaping how we perceive ourselves and others. As of October 2024, the digital realm has reached staggering proportions, with 5.52 billion internet users worldwide—an astonishing 67.5 percent of the global population. Of these, 5.22 billion people, or 63.8 percent of the world’s population, actively engage with social media.
Number of internet and social media users worldwide as of October 2024 (in billions)
India stands as a testament to this global phenomenon, with 462 million social media users as of January 2024, representing 32.2 percent of the country’s vast and diverse population. These platforms hold incredible potential, effortlessly bridging geographical divides, enabling us to celebrate life’s moments, share our stories, and nurture a sense of belonging with friends and family scattered across the world. From virtual birthday wishes to real-time glimpses into distant events, social media creates a digital thread that connects us like never before.
Daily time spent on social networking by internet users worldwide from 2012 to 2024 (in minutes)
But beneath the surface of perfectly filtered selfies and meticulously curated feeds lies a less glamorous reality. The pervasive reach of social media often comes with a price, subtly shaping our emotions, relationships, and mental health. It’s a world where the fear of missing out (FOMO), endless comparisons, and the pursuit of likes can lead to feelings of inadequacy, isolation, and anxiety. As social media continues to evolve and grow, both in numbers and influence, it beckons us to reflect on its impact—not just as users but as individuals navigating the balance between connection and contentment.
The Mental Health Impacts of Social Media
Social media has a significant influence on mental health, particularly among teens and young adults, often intensifying feelings of anxiety and depression.
It’s addictive nature is rooted in how it manipulates the brain’s reward system. Every “like” or comment triggers the release of dopamine—a chemical associated with pleasure and reward. This fleeting boost of validation can feel exhilarating, but when those moments of approval are absent, it can leave users questioning their self-worth and adequacy.
Filters, a staple feature on platforms like Snapchat, Instagram, and TikTok, add another layer of complexity. While they can be fun and entertaining, filters also allow users to tweak their appearance, creating an idealized version of reality. This constant exposure to flawless, edited images can distort perceptions of beauty, making individuals overly critical of their own appearance and fostering insecurities about how they look in real life.
Then there’s the ever-present FOMO—fear of missing out. Social media’s window into the lives of others often paints a picture-perfect narrative, where everyone seems to be having more fun, achieving more, or living better lives. These “highlight reels” can leave viewers feeling dissatisfied with their own routines and experiences. The dissatisfaction, in turn, can spark anxiety and low self-esteem, creating a vicious cycle of scrolling to keep up and never quite measuring up.
The pressure to stay connected, informed, and included drives many to check their feeds obsessively, hoping not to miss out on the latest trends, events, or updates. Yet, in doing so, they may inadvertently deepen feelings of isolation and discontent, revealing the paradoxical nature of social media’s grip on mental health.
Cyberbullying: A Growing Global Threat
Cyberbullying has become a widespread issue affecting people across all age groups, with 46% of U.S. teens aged 13 to 17 reporting at least one form of cyberbullying during their lifetime. Adults are not immune, as 41% have experienced online harassment, while an alarming 95% of social media content creators have faced such abuse. The problem has intensified since the pandemic, with 26% of children reporting an increase in cyberbullying incidents and 14% admitting to participating in it. Social media platforms, often serving as breeding grounds for cyberbullying, facilitate the spread of rumours, lies, and harmful content, which can significantly damage self-esteem and mental health. Despite its prevalence, 74% of U.S. teens feel that social media platforms are handling online harassment poorly. Globally, a 2023 survey revealed that 65% of people in 17 countries identified cyberbullying as their primary online safety concern, underscoring the urgent need for better solutions to combat this growing issue. (AVAST)
In India, cyberbullying among adolescents and young adults is an equally pressing concern, with varying prevalence rates across studies. Among 11–15-year-olds, 17.2% reported being victims of cyberbullying, while a survey in Delhi found that 8% of middle graders engaged in such acts and 17% experienced victimization. Boys were more likely to be both offenders and victims, while girls were primarily victims. Among higher education students, 30% reported facing cyberbullying, and a study in Kerala showed a lower prevalence of 3.3%. Alarmingly, 42.8% of nursing students experienced cyberbullying, with 26.3% reporting academic impacts. A 2023 study of 213 medical students revealed that 60.56% were victims, 58.22% engaged in cyberbullying, and 48.36% were both. The National Crime Records Bureau (NCRB) further highlighted the scale of the issue, reporting 50,035 cybercrime cases in India in 2020. These figures point to an urgent need for effective prevention and management strategies to address cyberbullying in India. (NHI)
Ways to Safely Use Social Media
Social media can be a powerful tool for connection and self-expression, but its excessive use often leads to negative effects on mental health and overall wellbeing. To foster a healthier relationship with social media, it’s essential to consciously manage your usage and decrease daily screen time. Here are some practical and detailed strategies to help you achieve that balance:
Set Time Limits on Social Media Apps
Most smartphones allow you to set daily time limits for specific apps. Utilize this feature to control how much time you spend on platforms like Instagram, TikTok, or Facebook. When you reach your limit, your phone will notify you or temporarily lock access to the app. This creates a natural pause, encouraging you to step away and focus on other activities. Pairing these limits with app blockers can further help you resist the urge to extend usage.
Designate Specific Hours for Social Media Usage
Instead of mindlessly scrolling throughout the day, establish clear timeframes for social media use. For example, you might decide to check your accounts only during your lunch break or after dinner. Sticking to these designated times can reduce impulsive scrolling and help you focus on work, hobbies, or spending quality time with loved ones. Creating boundaries can also promote mindfulness and help you enjoy the content without feeling overwhelmed.
Curate Your Social Media Feed
Your social media experience is largely shaped by the accounts you follow. Regularly review your friends and followers list to identify profiles that may negatively impact your mental health. Unfriend, unfollow, or mute accounts that make you feel bad about yourself, whether due to comparisons, negativity, or unrealistic portrayals of life. Instead, prioritize following accounts that inspire, educate, or bring joy. A curated feed filled with positivity can enhance your social media experience.
Additional Tips for Safe and Mindful Usage:
- Turn Off Notifications: Constant notifications can tempt you to check your phone frequently. Disabling notifications for social media apps reduces distractions and helps you stay focused on your priorities.
- Take Breaks: Periodically detox from social media by taking short breaks, such as a weekend off, to recharge and reconnect with offline experiences.
- Engage in Offline Activities: Replace excessive screen time with fulfilling activities like exercising, reading, or pursuing a hobby. These can help you disconnect from the digital world while improving your mental and physical health.
- Reflect on Your Usage: Keep track of how social media affects your mood and mental state. If you notice increased stress, anxiety, or low self-esteem, it might be time to reassess your habits and reduce usage further.
By implementing these strategies, you can create a more balanced and healthy relationship with social media, allowing it to enhance your life without overshadowing your wellbeing.
Discover Fulfilment and Happiness Beyond Social Media
Focusing on in-person connections and activities can significantly boost your mental health while naturally reducing your screen time. Engaging in fulfilling activities away from your phone—such as hiking, enjoying picnics with friends, painting, playing chess, reading, or walking your dog—not only helps you connect with others but also enhances your physical and emotional wellbeing.
Cultivating a positive relationship with social media is a personal journey. Take time to reflect on how social media impacts your life and identify steps to limit screen time.
Even small adjustments can have a meaningful impact on your mental health.
If you or someone close to you is facing serious mental health challenges, it’s important to seek help. Reach out to your primary care provider to discuss treatment options for anxiety, depression, or other concerns, and take proactive steps toward better mental wellbeing.
Conclusion
Social media has undeniably transformed the way we connect, share, and communicate, offering a wealth of opportunities for self-expression and global interaction. However, its pervasive presence also brings challenges that impact mental health and overall well-being. As we navigate this digital era, it’s crucial to strike a balance between the benefits and drawbacks of social media use.
By implementing mindful strategies—such as setting boundaries, curating positive content, and engaging in fulfilling offline activities—we can harness the potential of social media while safeguarding our mental and emotional health. Awareness, intentionality, and a commitment to self-care are key to fostering a healthier relationship with the digital world.
Ultimately, social media should be a tool that enriches our lives, not a force that defines or controls them. Embracing mindful habits and focusing on in-person connections can lead to greater fulfilment and a more balanced life. Let us take proactive steps toward mindful usage, ensuring that our well-being remains a priority in this ever-connected world.