Social Media Day: Learn How To Stay Mentally Healthy Online And Off

Created in 2010, World Social Media Day can serve as a celebration of the explosion in global communication made possible by websites and apps like Facebook and Instagram. While this revolution in information-sharing may offer advantages for people looking to stay connected with others around the world, it can also pose mental health risks when misused. 

The rapid growth of social media has created a world where the average user typically has more interactions online than offline, and new platforms are springing up every day. These technologies can become problematic when they start to interfere with daily functioning or when passive scrolling replaces active communication. Even if you love Social Media Day and the opportunities for connection it represents, you might want to ensure that you’re engaging with your social apps in a mentally healthy way. If social media seems to be having a negative impact on your well-being, consulting a therapist may offer helpful guidance and support.

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What makes social media different?

To some people, it may not be obvious why social media would be any more problematic for mental health than any other kind of communication technology. However, some unique features of these platforms may give them a greater potential for certain kinds of harm. 

Unfiltered interactions

Social media usually allows for direct peer-to-peer interactions between virtually any number of users. There tend to be very few controls on who can contact whom or what kinds of communication or content can be delivered. This can make it hard for people to filter out malicious actors, such as bullies or predators. It can also mean that many users are routinely exposed to hateful or violent content. 

Even when social media platforms moderate user content, many argue that it’s ineffective. Standards may be inconsistent and confusing, and any action taken tends to happen after the message has already been delivered. 

Constant access

Because many people access social media using portable devices that are with them at nearly all times, they can remain engaged with it throughout their waking hours. There are usually no built-in breaks unless users take them deliberately. As a result, it can be hard to take a step back from negative online interactions or content consumption to mentally recharge.

Endless content

One reason social media can be overwhelming may be that there’s far too much content available for one person to ever reach the end. It’s also generally presented in a way that encourages users to jump to a new post, comment, or video as soon as they’ve finished the previous one. Features like links to related content or never-ending, scrollable “feeds” can encourage extended, automatic use.

Estimates suggest that the average user spends around two and a half hours per day on social media. Those numbers may be even higher for certain regions or demographic groups. 

For instance, in 2023, Gallup reported that teens typically averaged nearly five hours daily on the seven most widely used platforms. Spending this much time online can get in the way of other priorities and responsibilities.

Optimized for controversy

The more people engage with social media posts, videos, and other forms of content, the more likely this content may be to appear on other people’s feeds or lists of suggested content. This means that anything receiving a reaction of any kind tends to be amplified — including controversial or hostile content. A study on the popular social media platform Twitter (now called X) found that negative messages usually spread faster than positive ones.

Potential mental health risks of social media

Research into the psychological impacts of social media use on mental health has been inconsistent. However, some investigators have found evidence of potential problematic outcomes:

• A 2020 study found that heavy use of social media in adolescents was often associated with worse self-esteem and an increased risk of depression and self-harm
• Studies have found that social media engagement can develop into addiction-like behavior
• A systematic research review concluded that there could be correlations between social media time and depression, anxiety, and psychological distress 
• Researchers in China found that passive social media use usually predicted greater social anxiety
• UK-based researchers discovered that people who used social media more frequently tended to have worse sleep patterns
• Long-term studies found that access to Facebook — currently the most popular platform worldwide — usually had negative impacts on mental health at colleges
• A survey conducted in 42 countries around the world indicated that more time spent on social media typically led to a higher risk of cyberbullying
• A 2021 paper reported that certain kinds of social media behavior, such as high-frequency use or sending sexual messages, were associated with a greater likelihood of suicidal thoughts and behaviors

Findings like these indicate that social media may sometimes have a damaging effect on mental well-being. It may even have physical health risks, as seen from the findings on sleep and suicide. 

Positive effects of social media use

Despite the risks described above, there’s also evidence that social media can have benefits for mental health in some cases. 

• Social networking platforms can expand access to social interaction and peer support, decreasing feelings of loneliness
• A 2019 paper showed evidence that moderate social media use could lead to an increased sense of social and mental well-being
• Another study found that, when used properly, social media could be a useful way for people to educate themselves about mental health and look for treatment and support options

How to use social media without jeopardizing your mental health

The mental health impacts of social media may depend heavily on how it’s used. Certain ways of engaging with these platforms seem to be significantly more problematic than others. The following tips may help you protect your mental health while interacting online.

Set appropriate limits on your usage

One of the most important factors in avoiding negative mental health outcomes from social media may be knowing when to step away. Overuse of these apps and sites could put you at risk for addictive behaviors like compulsive “doom-scrolling.” 

An experiment at the University of Pennsylvania found evidence that limiting social media use to 30 minutes or less per day usually significantly decreased loneliness, anxiety, and depression. This could be a good target for which to aim. Digital tools might make this easier — you could set timers or alarms when scrolling or use programs that block your access to social media apps after a certain amount of time. 

Avoiding social media use late at night may be helpful as well. Consider shifting to offline forms of entertainment as bedtime approaches.

Be an active user, not a lurker

In contrast, actively engaging with other people by exchanging posts and comments may help you tap into the community-building benefits of social media. Here are a few suggestions if you’re not sure where to start:

• Share thought-provoking articles or heartwarming videos
• Reach out to old friends to rekindle your connections
• Call attention to up-and-coming entertainers or artists you like
• Signal-boost worthy causes
• Start group chats to stay in touch with family members or friends

Limit revelation of delicate information

When you’re talking online with people you don’t know well, it’s often a good idea to keep any personal details vague. Determined trolls or abusers may be able to use seemingly small details, such as your name and field of employment, to track down your other social media accounts or locate you in person. This can make it much harder to avoid harassment and could even expose you to physical danger.

Use the block function liberally

Most social apps and websites give you the ability to block other people, preventing their comments from reaching you and keeping their content off your feed. Though many people are reluctant to use these features, they can be valuable tools for curating an online experience that’s conducive to your mental health. Blocking people can limit the effects of trolls, bullies, sexual harassers, and other online sources of stress.

It may help to remember that you don’t owe anyone your attention on social media. If someone sends you a creepy or threatening direct message, there’s no need to give them a second or third chance — you can simply remove them from your online life.

Stay connected offline, too

While making connections on social media may be generally positive, research suggests it may not be able to replace in-person interactions as a form of support for your well-being. If you notice that you’ve been spending a lot of time online, it may be worth investing some effort in cultivating local, face-to-face connections. For many people, the largest negative impact of social media may be its tendency to crowd out other priorities in their lives.

Seek guidance in managing social media usage

If it seems that social media hurts your mental health more than it helps, you might benefit from speaking to a licensed mental health professional. They may offer guidance regarding how to use social media in a more balanced and healthy way.

While many people enjoy working with therapists in person, you may find it more convenient to meet with a mental health professional online. With online therapy, you can customize the experience to your preferences, choosing the time, location, and mode of communication (video, phone, or online chat) for each of your sessions.

Are your online interactions leading to loneliness or depression?

Get support from an online therapist

Research supports the idea that online and in-person therapy typically produce the same client outcomes. Both types of therapy can effectively treat a wide range of mental health conditions and concerns, including those related to social media usage.