Mental Health and Social Media Use

By Jade Caswell, MA, NCC, LMHC

In today's day and age, social media is a powerful tool to connect and inform; however,

excessive usage has been linked to poor mental health outcomes. Let's face it-- social media apps

can be hard to put down, and even more difficult for the developing brain in children and

adolescents. On average, most Americans spend 2 to 3 hours scrolling on some form of social

media. While research is still ongoing, most studies point to worsening mental health outcomes

the more hours an individual spends on social media. For instance, consuming more than 3 hours

per day of social media has been connected to higher rates of depression and anxiety. Many

individuals also report that social media leads to increased comparison, which can influence

one's perception of body image and lead to insecurities. Cyberbullying is also a concern,

particularly for adolescents, which can lead to significant emotional distress and harm. With the

development of AI and algorithms, social media can not only be hard to put down, it can also

become addictive. While social media is not going away anytime soon, it can be helpful to

consider how we engage with social media and become intentional about healthy usage to protect

our mental health. Below are some helpful tips to consider!

1. Set boundaries

- Consider putting time limits on media use. App timers can help with this.

- Designate certain places as phone free zones (ex. bedroom, family room, school/ work).

- Enlist an accountability buddy.

2. Do regular check-ins

- Consider asking yourself how you feel after using social media. (Draw awareness to how you

feel mentally/ physically.)

- Ask yourself the following questions: Do I feel reenergized or drained? Do I feel connected or

am I comparing myself to others?

- Consider how certain apps or media negatively (or positively) influence mood.

3. Take breaks

- Consider doing a social media detox. This could be an hour or a full day.

- Determine how much time you are spending on social media, and where breaks or downtime

could be helpful.

4. Consider how you're using social media

- Are you passively scrolling (doom scrolling) or actively connecting or creating?

- Determine your values when it comes to social media use and if they are in alignment with how

you interact online.

- Ask yourself what your motivation and objectives are for social media use.

Need more guidance on where to start?

Understanding Your Insurance Benefits for Therapy