Social Media & Mental Health

Social media plays a complex role in our mental health, both serving as a tool to drive awareness, education and reduce stigma of mental illness but also powerfully shaping social interactions, identity formation, self expression and information. It can foster connections in otherwise marginalised groups such as neurodivergent or lgbtqia+ communities and foster inclusion

Social media however has the opportunity to turn something seemingly harmless into a thing which is a detriment to our physical and emotional health. Hours of ‘doomscrolling’ leads to social comparison, envy and feelings of anxiety and depression. Browsing wellness accounts which are rife with misinformation damages our physical health and also our relationship with food, exercise and our bodies. It masquerades as health and wellness but really just leaves us feeling guilty. With social medias algorithms, one look at a weight loss before and after turns into hundreds of images of people with eating disorders.

Beyond this, we become addicted to social media with it disrupting our sleep, work or study and social relationships. Bullies have the opportunity to act 24 hours a day. We even see dangerous content prompting self harm.

So what do I do?

Be Aware
Start by reflecting on how, why, and how much you use social media. Is it essential for your work, social life, activism, inspiration, or staying in touch with family? Do you use it for advice or support?
Remember that platforms—and many people on them—often have their own motives, including trying to sell you something. Be conscious of how much time and attention you’re giving to content, and consider what others may want from you in return.
To identify which uses are helpful and which are harmful, simply ask yourself: When does social media make me feel good or bad, and why? Do I really need to be on it all the time?
Practicing mindfulness can help you become more aware of your current experience, creating space between your thoughts and actions. Being intentional with your social media use allows you to better understand how it affects your mood and behavior.

Be Engaged, Not Passive
Studies show that passively scrolling through social media—especially doomscrolling—is linked to negative outcomes like comparison, envy, anxiety, and depression.
Actively engaging with content—commenting, messaging, or participating in conversations—is associated with more positive effects, such as feeling socially supported and connected.
Follow and interact with accounts that bring you joy or inspiration. Join communities where you can meet like-minded people. Be selective about who you follow and who follows you—use your settings to maintain a space that feels good.

Take a Break
Many people find benefit in taking breaks from social media, whether that means posting less or logging off entirely.
Although the long-term impact of quitting isn’t fully known, recent research suggests that even a one-week break can lead to improved wellbeing, and reduced anxiety and depression—especially for heavy or passive users.
If you're feeling overwhelmed, give yourself permission to step back. This could mean turning off notifications for a few hours, staying offline one day a week, or taking a longer break. Start small and see how it affects you.

Take Back Control
If social media makes you feel envious, anxious, or upset, it’s worth reevaluating how you use it. Remember: You’re in control. The platform is just a tool.
Unfollow, mute, block, or delete anything—or anyone—that has a negative impact on you. Report abusive content when necessary.
Use platform settings to tailor your experience. For example, if seeing likes causes you to compare yourself to others, consider hiding like counts or limiting what you see.
Take time to understand your privacy settings so you can control who sees your content and who can contact you. Learning how algorithms work can also help you make sense of the content that appears in your feed.

I hope the content that I produce is healthy, honest and educational for all. See anything amiss, let me know.

To learn more see

The Conversation - Social media: how to protect your mental health

Social media’s impact on our mental health and tips to use it safely

Beyond Blue - Social media and mental health

BMC Psychology - Pros & cons: impacts of social media on mental health