Many people have a complicated relationship with social media. Here’s how to manage some of the possible negative effects.
Do you start your day by checking social media and then end it the same way? You’re not alone.
According to the Pew Research Center, 68% of people in the United States say they use social media, and many check their accounts before bed. Social media is a part of many people’s daily routines, and there’s growing concern about its effects on mental health.
But while it often has a bad reputation, social media is not inherently negative. Britt Frank, a licensed psychotherapist and the author of the book “The Science of Stuck,” explained that, like anything else, social media has two sides. It can harm or help us, and the key is to use it mindfully. Here’s how.
Social media’s drawbacks are well documented and can affect your mental well-being in various ways.
Self-comparison and body image issues
Social media can make you feel worse about yourself. The curated, filtered content you see — vacations, beautiful families, seemingly flawless bodies — may lead to feelings of inadequacy.
Whitney Goodman, a licensed marriage and family therapist and the author of the book “Toxic Positivity,” said that many of her clients report feeling “less than” after browsing social media.
Constant comparisons to the idealized images you see online can lead to body image issues such as “Snapchat dysmorphia,” which involves dissatisfaction with your appearance due to the unrealistic standards presented on social media.
Disrupted sleep
Late night social media use can lead to later bedtimes, less sleep, and worse overall sleep quality.
Fear of missing out (FOMO) can make it hard to disconnect, even at bedtime. Social media use at night stimulates your brain and can make it difficult for you to unwind, resulting in lower sleep quality.
Increased anxiety and depression
Social media use has been linked to heightened anxiety and depression. The more social media platforms you use, the more likely you are to experience these symptoms.
Limiting social media use can help reduce feelings of loneliness and depression. But some people might also use social media to cope with existing mental health concerns.
Less time for other activities
“Excessive social media use takes time away from doing other things that may benefit your mental health,” said Goodman.
If you use social media apps too often, she said, you might have less time for beneficial activities such as:
In 2025, politics continue to dominate social media, with heated discussions, misinformation, and polarized opinions filling our feeds. This can contribute to stress, anxiety, and even frustration.
Here are some ways to manage your exposure to political content, especially in this charged environment:
- Limit your exposure: If political discussions and news leave you feeling upset, consider muting or unfollowing accounts that focus on this content.
- Engage mindfully: If you still want to use social media as a source for political information, seek out balanced, diverse perspectives rather than getting stuck in an echo chamber.
- Balance things out: It’s great to be politically informed, but it’s also important to protect your mental health. Consider following accounts that promote constructive conversations, and follow some creators who focus on topics outside of politics to create balance in your feed.
While social media has its drawbacks, it can also have significant benefits for your mental health.
Access to resources
Social media can be a valuable tool for finding support groups, mental health resources, and important information. For people with limited access to in-person support, online communities can offer a sense of connection and a safe space to share experiences.
“Sitting behind a screen largely eliminates social risk,” explained Frank.
If you find it challenging to get out and about for any reason, social media could make some activities easier, such as:
- joining a support group
- finding recommendations for healthcare professionals
- participating in virtual events
- getting information about events in your area
- learning more about free or low cost resources, events, and recreation opportunities
Awareness of causes
Social media can help you learn about causes that matter to you and get involved in volunteer opportunities. It’s a platform for people to support organizations, connect over shared values, and make a difference.
Connection and creativity
Social media allows you to connect with like-minded people around the world. It can help you expand your creative horizons, such as by joining a group dedicated to your favorite hobby or by learning from others who share your interests.
Learning and self-expression
Whether you’re sharing art or writing or learning new skills, social media provides an outlet for self-expression and growth. It can help you hone your skills, discover new interests, and engage with a global community.
For example, you might share talents such as:
- music
- photography or other forms of visual art
- poetry and creative writing
- flower-making
- decorating
You can also:
- improve your cooking and baking skills and learn more about the cuisines of various cultures
- find fun ways to move your body
- learn more about daily life from people living around the globe
Developing a healthy relationship with social media starts with recognizing it as a tool, said Goodman.
Like most things, social media can be used for good, or it can become problematic when used incorrectly or in excess, she said.
Here are some tips for building a healthier relationship with social media:
Get curious about your behavior
Reflect on why you use social media and what purpose it serves in your life. Are you using it to distract yourself from negative emotions, or is it a source of connection? Understanding your habits can help you manage your social media use more mindfully.
Skip social media in the morning and at night
Avoid starting or ending your day with social media. It can set a negative tone for your day and disrupt your sleep. Try leaving your phone in another room at night and setting up a nourishing morning routine instead.
Curate your content
Pay attention to how different types of content make you feel. If a certain account negatively affects your mental health, mute or unfollow it. Actively seek out content that lifts you up and supports your mental well-being.
Set boundaries
Social media can be addictive, and setting limits can help. You might want to designate certain times or days for social media use or try using an app that helps you track and limit your time on social platforms.
Be gentle with yourself
If you fall into unhealthy social media habits, don’t beat yourself up. It’s understandable, especially since social media platforms are designed to keep you engaged. Instead, have compassion for yourself and work to make small, positive changes.
If your relationship with social media is affecting your mental health, a therapist can help you set boundaries, address any underlying issues, and build a healthier relationship with social media.
According to Frank and Goodman, you may want to consider getting help if you find yourself:
- spending more time focused on social media than on caring for your needs
- experiencing conflict and other challenges in your relationships
- frequently comparing yourself to others and berating yourself for not measuring up
- having difficulty stepping away from social media despite unwanted consequences
A therapist can support you in:
- identifying patterns of problematic social media use
- exploring underlying reasons for excessive use
- setting limits
- addressing symptoms of anxiety, depression, and other mental health concerns
- strengthening your relationship with yourself
The impact of social media on your mental health largely depends on how you use it. While social media can contribute to isolation, anxiety, and negative self-image, it can also provide access to resources, increase your awareness of causes, and help you connect with others.
By being mindful of your use and setting boundaries, you can foster a healthier relationship with social media and improve your overall well-being.
Margarita Tartakovsky, MS, has been writing for Psych Central and other websites for more than a decade on a wide range of topics. She’s the author of the mental health journal “Vibe Check: Be Your Best You” (Sterling Teen). She’s especially passionate about helping readers feel less alone and overwhelmed and more empowered. You can connect with Margarita on LinkedIn, or check out her writing at her website.
