Right now, everyone is chronically online — especially younger generations. 90% of teenagers have used social media. Nearly half of teenagers say they’re online “almost constantly,” which equates to over 8 hours a day.
No generation has been so consistently digitally connected. Given how ubiquitous social media is, we have to find a way to use social media to help our mental health rather than harming it.
How social media can hurt mental health
Before we talk about solutions, we have to acknowledge the risks. There is real evidence that social media might be rewiring the reward centers of our brains. A 2023 Surgeon General’s warning offered a sobering summary:
”“A systematic review of more than two dozen studies found that some social media platforms show live depictions of self-harm acts like partial asphyxiation, leading to seizures, and cutting, leading to significant bleeding. Further, these studies found that discussing or showing this content can normalize such behaviors, including through the formation of suicide pacts and posting of self-harm models for others to follow.
Social media may also perpetuate body dissatisfaction, disordered eating behaviors, social comparison, and low self-esteem, especially among adolescent girls. A synthesis of 20 studies demonstrated a significant relationship between social media use and body image concerns and eating disorders, with social comparison as a potential contributing factor. Social comparison driven by social media is associated with body dissatisfaction, disordered eating, and depressive symptoms.
Additionally, roughly two-thirds (64%) of adolescents are “often” or “sometimes” exposed to hate-based content.”
Social Media and Youth Mental Health, The U.S. Surgeon General’s Advisory
In short, some of the mental health harms correlated with social media include:
- Depression
- Anxiety
- Self-harm
- Eating disorders
- Disconnection from relationships
- Cyberbullying
- Sextortion
- In extreme cases, exploitation and trafficking
However, there is good news: there is evidence that social media can have a positive impact on mental health as well, if used the right way. In general, the research is still new and exploratory enough that we have to be able to look at social media in all of its complex capacity for good and bad.
The most important factors when it comes to assessing if social media is positive or negative tends to be how and why it’s used.
How can we use social media better?
If the biggest determinants of how social media impacts our mental health is how we use it, what does the evidence say about using it to help our mental health?
A recent study by Pew Research was immensely revealing: if youth expressed a positive experience on social media, it was because of connection to people. And if they had a negative experience on social media, it was because of people.
In short, the people you connect to matter most.
Use social media to enhance, not replace, real-world connections
Social media can be a powerful tool to keep you connected to those you’re closest to. Fill your inbox with plans to meet up in person. Follow and friend family who lives far away to stay in touch between reunions.
Some data supports the fact that people who are more social online very often end up being more social face-to-face as well. The majority of teenagers believe that social media actually enhances their relationships. This is especially true for teenagers who are in minority groups, such as LGBTQ+ youth, who might only be able to find like-minded friends on social media.
It can be easy to fall down the rabbit hole of seeking connection with strangers, especially if you’re experiencing loneliness. But that is where most risks lie. Using social media as one part of a tapestry of community is the most effective way for it to support mental health.
Pay attention to who you follow
If you choose to follow accounts and influencers outside of your immediate circle, be intentional about who those accounts are and what they represent. Notice how you feel when you see their content in your feed. Do you consistently feel worse about yourself when their posts come up? Do they leave you feeling like you’re missing out on something you have to have? Do they reinforce toxic positivity or seem to always be selling you something?
Set a goal of reviewing who you follow every few months. Weed out anyone who makes you feel worse about yourself or the world. Your peace is worth protecting.
Curate your explore/for you page
The algorithms on platforms like Instagram, TikTok, and YouTube are increasingly tailored to show you content from people who you don’t follow. These algorithms are not neutral: they have very specific agendas for what content they want to direct you to. Internal documentation from Meta and studies of YouTube algorithms prove that the platforms knowing push content that is harmful for young peoples’ mental health and body image.
You have the power to push back against the algorithms. When content comes up that feels harmful, on Meta platform, you can click the three dots and mark it as “not interested.” On TikTok or YouTube, you can quickly scroll past unwanted content (the longer you linger, the more the algorithms are convinced you care about those topics and want to see more).
Another way to curate your feed is to actively seek out content that aligns with your values. Find inspirational, encouraging accounts that support your values. About a third of teenager get information about improving their mental health on social media. Check to make sure that the sources are valid (for example, trusted organizations or therapists with LPC, “Licensed Professional Counselor,” in their bio). But with some fact-checking, you can actually support your mental health through what shows in your feed.
Know your limits
A lot of the more negative effects of social media happen when you’re not able to place healthy boundaries around screen time. Although there is no definitive one-size-fits-all research on what screentime is right for everyone, there is a consensus that the average of 8 hours is too much.
You can identify your own limits by checking in with yourself to see how you feel after spending extended time online. Do you feel numb? Depressed? More anxious? If so, it might be a sign to cut back on your screen time. You can start by setting limits on specific apps.
If it can be hard to stick to your limits, set screen-free zones, such as not having devices in your room at night when you’re trying to sleep. Ask family members to join you in screen-free activities.
Use social media to support your passions
In addition to its usefulness for maintaining relationships, the second major potential benefit that the World Health Organization found for teens on social media is the chance for self-expression. Whether it’s making ridiculous memes or tackling the latest TikTok dance trend, the ability to be creative and share that creativity with friends is something social media enables at scale.
You don’t have to use social media for the doomscrolling cliche. If you’re a musician, you can seek out tutorials and lessons on YouTube. If you love reading, delving into BookTok can reveal some strong suggestions. If you like cinematography or photography, Instagram can be a place to share your work and be inspired by others’. There are so many ways that social media can become a part of your hobbies — or even introduce you to new ones.
Spread the word
One way to make the social media experience more positive for everyone is to share the positive, hopeful content that you’ve filled your feed with. Reshare inspirational posts to your story. DM solid TikTok advice to your friends. Normalize stepping in and providing a kinder perspective in toxic comment threads.
Together, we can use social media in a way that helps our mental health instead of harms it. You can start by following Influenced on TikTok and Instagram, where we often share content to support digital well-being.
All photos were generated using Adobe Firefly AI.
