The Surprising Link Between Social Media and Loneliness

Most of us reach for social media without thinking. It fills small gaps in the day, helps us feel connected to friends and family, and gives us a quick way to catch up on the world. But a new nine-year study out of Baylor University suggests something we might not want to admit. The more time we spend on social media platforms, the lonelier many of us tend to feel. That includes both young adults and older age groups, college students and working adults, lonely individuals and people who don’t think of themselves as lonely at all.

The research followed nearly 7,000 Dutch adults for almost a decade. Published in the journal Personality and Social Psychology Bulletin, the study examined both passive social media use, like endless scrolling, and active social media use, like posting, commenting, or messaging. What the researchers found lines up with what many runners and mental health advocates have been feeling for years. Social media gives us a sense of connection in the moment, but over extended periods, it does not fill the deeper sense of community and belonging that real life relationships provide.

And here is the surprising part. The study showed a significant association between increased social media use and heightened loneliness across the board. Both active and passive use had similar results. The more people used social media, the more likely they were to experience increased feelings of loneliness later on.

Even more interesting, the relationship worked both ways. Lonely people turned to social media hoping to feel less alone, but the time online only made those feelings stronger. Researchers described it as a continuous feedback loop, similar to what previous research findings have noticed with smartphone addiction, problematic social media use, and social comparison.

For anyone thinking about mental and physical health, this kind of pattern matters. Loneliness is not just an uncomfortable emotion. It influences mental health problems, anxiety, physical health, stress, and overall well being. Public health researchers have been raising concerns for years about how loneliness tend to show up across a broad range of people, including university students, older adults, new parents, and anyone navigating major life changes. When you combine that with environmental research showing how screen time affects sleep, mood, and daily stress, it becomes clear why further research is needed.

Below are a few takeaways from the Baylor study that connect directly to what many in the Still I Run community already know from experience.

1. Time Online Doesn't Always Equal Real Connection

The study showed a significant positive correlation between more time spent on social media and increased feelings of loneliness. Even when people were posting, sharing, and messaging, the quality of those interactions did not match what happens face to face. It turns out that feeling connected online is different from truly connecting in real life. Most cross sectional studies and correlational study findings point in the same direction. Digital interactions have limits, especially when someone is already feeling lonely.

2. Both Active and Passive Use Can Increase Loneliness

Previous study results often focused on passive browsing, but this current research found that active use mattered too. Whether people were simply scrolling or actively engaging, both were linked to heightened loneliness over time. The researchers noted that even though social media seemed like a coping mechanism, it did not offer the emotional depth or comfort that real conversations provide.

For runners who use social media to follow groups, track training, or look for motivation, this can be a good reminder that online inspiration is helpful but cannot replace connection in real life.

3. Loneliness Can Drive People Towards Even More Problematic Social Media Use

The study’s regression results revealed a two-way relationship. Lonely people turned to social media hoping to fix the feeling, and then the time online made loneliness worse. That kind of cycle can be tough to break, especially for young adults and university students who spend long stretches online for school, work, or social reasons. This pattern also lines up with previous research in the International Journal of Environmental Research and Public Health, which found similar loops with problematic social media use and smartphone addiction.

4. Social Comparison Adds Pressure

Research shows that social comparison is one of the biggest influencing factors in how social media affects well being. Even when we know people only share the highlight reels, it is hard not to compare our life to someone else’s.

For runners, this might look like overanalyzing pace charts, comparing race photos, or worrying about training progress. These thoughts can trigger negative emotions that make loneliness worse. Many mental health runners find relief when they step back and engage in activities that bring them back into their own body and their own world instead of someone else’s.

5. In-Person Relationships Matter More Than We Realize

The study’s authors emphasized that social relationships in real life play a crucial role in protecting mental health. When you think about the runs you’ve shared with friends, the conversations that felt grounding, and the moments where someone simply showed up for you, it becomes clear why digital substitutes fall short. Being physically present with another person affects the brain in ways that online interactions cannot match.

6. Loneliness Affects Everyone

Loneliness does not depend on age, relationship status, employment status, or where a person spends most of their time. The cross national population studied in the Baylor research included people from many backgrounds, and the results were consistent. Anyone can feel lonely, even when life looks full on the outside. That is why so many runners talk about the mental side of movement. Running often allows people to process feelings they did not realize they were holding.

7. Real Movement Helps You Reconnect

Spending long stretches online can pull you away from your own body. Running, walking, or any kind of physical activity brings you back to the present moment. Many people in the Still I Run community say movement helps them feel grounded, less overwhelmed, and more connected to the world around them. Even a short run can create the kind of mental clarity that scrolling never does.

8. We Needs Healthier Digital Habits, Not Guilt

The findings suggest that we benefit from stepping back and noticing how much time online shapes how we feel. This is not about quitting social media or judging anyone’s habits. It is about becoming aware of the moments when social media stops helping and starts hurting. For some, this might mean setting boundaries around time spent online. For others, it might mean reaching out to a friend, joining a running group, or spending more time outdoors.

A Gentle Reminder for Mental Health Runners

Loneliness is more common than we realize, and social media is only one piece of the puzzle. But current research reminds us that our phones will never replace the warmth of being with people who truly care about us. Real connection happens on group runs, quiet morning miles, shared struggles, and conversations that go deeper than a comment or a like.

If you’ve been feeling lonely, overwhelmed, or stuck in a cycle of problematic social media use, you are not alone. Many runners in our community have been there too. And while social media can offer support in small ways, it cannot replace what you feel when you move your body, meet up with people in real life, and let yourself be part of something that exists beyond a screen.

This is your reminder that stepping away from your phone is not stepping away from the world. Sometimes it is the first step back into it.