10 Scary Ways Social Media is Changing Your Brain

Social media has become a normal part of life for people of all ages. But, as a relatively recent addition to our modern world, researchers are still uncovering all the ways it’s affecting our brains, bodies, and behavior.

These changes are even more alarming among children and young adults, who have grown up with round-the-clock exposure to smartphones—not to mention computers, televisions, tablets, and video games.

Technology overuse, especially early in life, can lead to long-term addiction. But that’s just the tip of the iceberg.

Let’s take a look at 10 surprising ways social media and devices like smartphones are altering our lives.

10 DANGERS OF SOCIAL MEDIA

1. Impacts Dopamine Pathways and Reward System

It’s no surprise that both kids and adults become addicted to social media—these platforms are designed to trigger the brain’s reward system. Users get hooked on the constant dopamine release that accompanies a “like” or a positive comment online

Dopamine, a neurotransmitter associated with pleasure and reward, helps reinforce the behavior, which leads to repeated use of social media. This phenomenon is known as the dopamine loop.

One Turkish study found that social media users exhibited biological and psychological symptoms similar to those addicted to alcohol, cigarettes, and other drugs.

Because the brain becomes conditioned to associate social media use with positive feelings, users seek out more social media interactions to experience those pleasurable dopamine surges.

Furthermore, social media is particularly effective at exploiting the brain’s reward prediction error system. This happens when unexpected rewards (such as an unexpected “like” or comment) trigger even more significant dopamine releases. Such unpredictability can increase compulsive use.

2. Changes Brain Structure and Brain Function

Some studies have shown that heavy social media and smartphone use can lead to reductions in gray matter volume in areas of the brain. Affected regions include the anterior cingulate cortex (ACC) and the prefrontal cortex (PFC).

The ACC is involved in emotional regulation and impulse control. Changes in this region have been associated with increased susceptibility to addiction and difficulty managing emotions.

The PFC is responsible for decision-making, impulse control, and focusing attention. It can become less effective through excessive screen time, leading to impaired judgment and self-regulation.

Indeed, studies have noted that excessive smartphone use is associated with difficulties in cognitive-emotion regulation, impulsivity, and impaired cognitive function. All of these also contribute to the likelihood of addiction.

3. Weakens Attention and Cognitive Control

With a constant influx of notifications and a compulsive need to check social media, heavy users often struggle with short attention span. When the brain is continually shifting focus, its ability to concentrate on tasks that require sustained attention weakens.

Multitasking is often believed to improve productivity. But research suggests that multitasking with digital media actually decreases overall cognitive performance. The brain also suffers from reduced ability to filter out irrelevant information, which can lead to cognitive overload.

Over time, the brain may adapt to frequent social media use by becoming less efficient at controlling impulses and focusing attention. The prefrontal cortex, which governs these functions, can be overwhelmed by the constant demands for attention from various apps and platforms.

4. Distorts Social and Emotional Processing

Research has linked social media with altered social cognition because it can distort how individuals perceive social interactions.

The curated and often idealized nature of online content can lead to unrealistic expectations and comparisons, which may contribute to self-esteem issues or feelings of inadequacy or depression among young users.

In addition, the amygdala (the brain region involved in processing emotions like fear and anxiety) can become more sensitive due to the constant exposure to emotionally charged content on social media. This heightened sensitivity may contribute to anxiety disorders and heightened stress responses.

Some studies have suggested that excessive use of social media, particularly when it replaces face-to-face interactions, may even reduce empathy. This is because the brain’s mirror neuron system, which is involved in understanding others’ emotions, is less engaged during online interactions than face-to-face ones.

5. Leads to Addiction-Like Behaviors

Various changes within the body and brain create the potential for addiction to social media. The compulsive need to check these sites is driven by the concept of intermittent reinforcement. Just as with gambling, the brain is rewarded inconsistently, which strengthens the habit and makes it difficult to break.

And, just as with substance addictions, users develop a tolerance to the dopamine surges that social media triggers. They’ll eventually require more frequent or prolonged use to achieve the same effect.

If they try to give up or reduce their social media usage, they can even experience withdrawal symptoms. These side effects can include irritability, anxiety, or depression.

6. Contributes to Sleep Disruption

The Sleep Foundation warns that excessive social media use before bedtime can reduce sleep quality and increase the risk of numerous sleep issues.

The blue light emitted by cell phones and other screens suppresses the production of melatonin, a sleep-regulating hormone. This can delay the onset of sleep and reduce sleep quality, leading to chronic sleep deprivation.

Even when users are asleep, screen time may impact REM sleep. These disruptions, particularly in the REM stage, can impair memory consolidation and emotional processing.

Over time, poor sleep can exacerbate mood disorders and cognitive decline, making it more challenging to regulate emotions and maintain optimal mental health.

One 2024 study found a distinct relationship between the duration of sleep, social media usage, and brain activation across regions that are key for executive control and reward processing.

Other studies have noted the correlation between sleep disturbance and serious effects such as suicide and mental health problems in adolescents.

7. Ramps Up Stress and Anxiety

Studies have shown that social media and device usage can cause various stress and anxiety symptoms.

For example, many users have reported experiencing “phantom vibrations”—the sensation that their phone is vibrating when it isn’t. This occurs when the brain develops a heightened state of vigilance and anxiety about missing a notification.

Meanwhile, the constant stress of being connected and fear of missing out (FOMO) can lead to chronically elevated cortisol levels. High cortisol can impair cognitive function, reduce immune response, and contribute to the development of anxiety and depression.

The American Psychological Association has cited research that there’s even a correlation between stress and the frequency of attention switching that’s necessary online.

Stress, measured by heart rate monitors, was shown to rise in correlation with faster attention switching. Users are then more likely to make errors, which adds to stress. Simultaneously, performance slows, so each task requires more mental effort.

Finally, many users struggle with social comparison online. With social media showing carefully edited images and videos, users often unfavorably measure their lives against the seemingly “perfect” lives of others.

This can increase stress, anxiety, and depression, as users may feel inadequate or unsuccessful after viewing such content.

8. Interferes with Adolescent Brain Development

As a period characterized by high neuroplasticity, adolescence is a critical time for brain development. That’s why excessive social media use in a child’s younger years can so drastically shape the developing brain in disturbing ways.

For example, a child may learn to prioritize instant gratification while having a reduced attention span and impaired emotional regulation.

At the same time, peer influence is at an all-time high in adolescence, so a child’s brain is particularly sensitive to peers’ opinions. Social media amplifies this trait by providing immediate feedback through likes, comments, and shares, which can influence behavior and self-concept in ways that may be unhealthy.

Finally, heavy social media use has been associated with delayed emotional and social maturity. Adolescents may struggle to develop the skills needed for in-person social interactions, leading to difficulties in forming and maintaining real-life, off-screen relationships.

9. Causes Neurochemical Imbalances

Research suggests a link between neurotransmitter levels and Internet and smartphone addiction. Excessive screen time may alter the balance of neurotransmitters like GABA, which has inhibitory effects, and glutamate, which has excitatory effects. An imbalance in these neurotransmitters can contribute to mood disorders, anxiety, and cognitive dysfunction.

Social media addiction may also affect levels of serotonin, a neurotransmitter associated with mood regulation. Low serotonin levels are linked to depression, anxiety, and other mood disorders, which may be exacerbated by the stress and social comparison inherent in social media use.

10. Leads to Long-Term Consequences

While any single consequence listed above is alarming, overuse of social media and smartphones may have further serious long-term effects over time.

For example, prolonged and excessive use may lead to brain atrophy, particularly in areas responsible for cognitive control, emotional regulation, and attention. This could contribute to long-term cognitive deficits and increased susceptibility to mental health disorders.

Meanwhile, the behavioral conditioning effects of social media can lead to lasting changes in behavior, making it challenging for individuals to break free from the cycle of addiction.

As with any addiction, this can impact every aspect of a person’s life: personal relationships, academic or professional performance, and overall well-being.

REDUCING SOCIAL MEDIA AND SMARTPHONE EXPOSURE

The introduction of technological advancements like the Internet, smartphones, and social media in recent decades has turned modern human beings into proverbial guinea pigs. And experts are still investigating the full implications of these developments.

As we learn more about tech’s effects, it’s best to limit screen time to daily recommended amounts, which range from 2 hours max for adults to less than 30 minutes for preschoolers.

Minimizing screen time will help maximize your—and your child’s—brain, body, and mental health, both now and for the future.