10 signs social media is impacting your wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the impact of social media on your psychological wellbeing, including positive and negative effects, and how to modify your use to improve wellbeing.
Many of us depend on our phones for connection. When we’re not texting, we’re glued to social media, either sharing what we’re doing or consuming content about others’ lives.
And despite the fact that many of us are chronically online, the experience isn’t always positive. Think of the moments you’ve maybe shared something online hoping to be met with excited support. And how often have you found that the number of likes doesn't meet your expectations? Or maybe there have been times when a friend’s post has left you feeling jealous because they seem to be traveling the world, carefree, while you’re at home working. And to that end, how many of us have felt behind professionally after seeing friends posts about their promotions or seemingly great new jobs?
Here’s how to know if social media is negatively affecting your mental health — and what to do to protect your wellbeing.
What is social media’s impact on psychological wellbeing?
The effect of social media use on psychological wellbeing can be both positive and negative. It’s important to find a balance between using your phone to connect with others and having healthy boundaries that respect your mental health.
Positive effects of social media use
Increased connectivity: Staying in touch easily with friends and family across the world can strengthen your relationships and provide a sense of belonging.
Access to support networks: Finding communities that share similar interests, experiences, or challenges can bring emotional support and advice.
Opportunities for learning: Educating yourself through joining groups and following experts can enhance your knowledge and personal growth.
Negative effects of social media use
Increased anxiety: Unhealthy comparisons with the heavily-filtered lives of others can raise your levels of anxiety.
Increased depression: Too much time spent on devices—rather than experiencing life first-hand—can cause your mental health to decline.
Other mental health issues: Too much social media use can worsen existing mental health conditions.
10 signs social media is impacting your wellbeing
When we get too engrossed in our screens, it can affect our lives. Look out for these key indicators that your social media use might be impacting your mental health.
Increased anxiety or depression: Dread, nervousness, or persistent sadness after using social media
Sleep disturbances: Difficulty falling or staying asleep due to late-night scrolling
Reduced physical activity: Spending less time on physical activities because you’re on social media, causing lethargy and low mood
Feelings of envy or dissatisfaction: Frequently comparing yourself to others’ idealized social media profiles, bringing envy or dissatisfaction with your own life
Reduced real-life relationships: Avoiding social occasions in favor of being online
Compulsive checking: A compulsion to check your social media feeds that interferes with your productivity and ability to focus
Negative impact on self-esteem: Feeling worse about yourself, perhaps due to negative comments, cyberbullying, or unrealistic beauty and lifestyle ideals
Stress from online conflicts: Engaging in or witnessing frequent arguments online, raising your stress levels
Feeling overwhelmed by information: Mental fatigue that reduces your ability to process important details effectively
Neglecting responsibilities: Neglecting personal or professional responsibilities in favor of spending time on social media
How to modify social media use to improve wellbeing: 8 tips
Making a few deliberate, mindful changes to your social media use can help you minimize the negative effects on your wellbeing.
1. Set time limits
Many smartphones and apps have built-in features that allow you to track and limit your usage. Use these to set boundaries to help encourage you to spend time on other activities.
💙 Discover actionable steps you can take to reduce your time spent scrolling in this guided exercise, Tools for Change.
2. Engage in real-life activities
Prioritize offline hobbies and social interactions to balance your time spent online. Real-life activities can enrich your day and improve your mental and physical health.
💙 Schedule Me-tings, or non-negotiable meetings with yourself during the day and week, to reflect on how you’d like to spend your time that doesn’t include your phone.
3. Be selective about your feeds
Curate your social media feeds to include accounts that inspire, educate, and uplift you. Unfollow or mute accounts that trigger negative emotions or stress. Surrounding yourself with positive content can enhance your online experience and boost your wellbeing.
💙 Take a moment to Stop and Connect with your breath and body to determine what’s best for you to be exposed to.
4. Disable notifications
Turn off non-essential notifications to reduce the urge to check your phone constantly, which can help you stay focused on your tasks rather than social media.
💙 Explore how using social media (and our phones) can alter our reality with How It Impacts Your Life, led by Adam Alter, PhD.
5. Practice digital detoxes
Regularly take breaks from social media, whether for a few hours, a day, or even longer. These digital detoxes can help you reset your mental space and reconnect with the offline world.
6. Reflect on your usage
Assess how social media makes you feel and how it affects your life, perhaps with the help of a mood journal. This can help you identify patterns, so you can make conscious choices about your social media habits.
💙 Dive into the Staying on Track series to learn more about how our emotions and even boredom can influence our decisions.
7. Seek support if needed
Talk to friends, family, or a mental health professional for guidance and strategies to help you develop healthier habits.
💙 Stay connected to how you’re feeling in order to share with others with a daily Emotions Check-In.
8. Educate yourself about social media’s impact
Understand how social media can influence your thoughts and behaviors to help you make informed decisions about your online activities.
💙 Learn more about The Truth Behind Screen Addiction and take time to discover how you can minimize your usage.
Using mindfulness and meditation to combat social media overuse
Mindfulness and meditation can help you manage social media consumption more effectively, so you can maintain a healthier relationship with technology.
Mindfulness exercises
Deep breathing: Start your day with deep breathing exercises to help center your mind. Pausing and connecting with your breath can make you less likely to compulsively check social media.
Mindful scrolling: Before you open a social media app, pause and ask yourself what you hope to achieve or experience. This can help you stay focused and reduce aimless browsing.
Body scan meditation: Practice a body scan meditation to become more aware of physical sensations and reduce stress. Getting in touch with your body can help ground you and reduce the urge to turn to social media for distraction.
Set mindful usage goals
Specific times for checking: Designate specific times of the day for checking social media, such as during lunch breaks or after work. Stick to this routine to limit excessive use.
Purposeful engagement: Engage with social media with a clear purpose, such as connecting with friends, learning new information, or sharing positive content. Avoid using it as a default activity when you’re bored or stressed.
Regular self-check-ins
Emotional check-ins: Assess your emotions while using social media. If you notice anxiety, stress, or dissatisfaction, take a break and try a calming activity like taking a walk or practicing a few minutes of meditation.
Usage reflection: At the end of each day or week, review how much time you spent online, how it made you feel, and whether it aligned with your intentions. Then, adjust your habits if necessary.
Integrate mindfulness into daily routines
Mindful morning routine: Start your day with a mindful routine that includes activities like stretching, meditation, or a breakfast without digital distractions. This can set a positive tone for the day and reduces the likelihood of immediate social media use.
Mindful breaks: Take short breaks throughout the day to step away from screens. Practice deep breathing, stretch, or simply observe your surroundings to help refresh your mind and reduce digital fatigue.
Use meditation apps
Guided meditations: Try guided sessions specifically designed to reduce digital stress and improve focus.
Focus-enhancing meditations: Choose meditations that enhance concentration and mindfulness, helping you stay present in your offline activities, which can reduce the temptation to constantly check your phone.
💙 Try Jeff Warren’s Mindfulness for Beginners series for an introduction to this practice, plus guidance on how to start.
Social media and wellbeing FAQs
How can parents monitor and guide their children's social media use to promote mental health?
Parents can help shape their children's social media habits and promote improved mental health.
Set clear guidelines: Establish clear rules about the amount of time children can spend on social media each day. Discuss online behavior and the types of content they should avoid.
Use parental control tools: Use features on devices and social media platforms to limit screen time and restrict inappropriate content.
Encourage open communication: Be comfortable discussing online experiences with your children. Encourage them to share any concerns or negative situations they encounter.
Promote offline activities: Encourage children to engage in sports, hobbies, and family time to help them develop a balanced lifestyle.
Lead by example: Model healthy social media habits by limiting your own screen time and demonstrating mindful usage.
What are some signs that social media is benefiting my wellbeing?
Social media can have a positive impact on your wellbeing when used mindfully.
Feeling connected: You feel more connected to friends and family, strengthening your relationships.
Positive emotions: Social media interactions can leave you feeling happy, inspired, or supported.
Access to valuable information: You use social media to gain knowledge, learn new skills, or stay informed about topics that interest you.
Supportive communities: You can join online groups or communities that offer encouragement, advice, and belonging.
Enhanced creativity: Social media platforms provide you with inspiration and opportunities to express your creativity both online and offline.
What can I do if social media is negatively affecting my wellbeing?
If you notice that social media is impacting your wellbeing negatively, there are plenty of steps you can take to rediscover happiness.
Limit usage: Set specific time limits to prevent overexposure and reduce negative feelings.
Curate your feed: Unfollow or mute accounts that make you feel anxious, envious, or unhappy.
Take breaks: Digitally detox to give yourself a break from the constant influx of online information.
Seek support: Talk to friends, family, or a mental health professional for support in developing healthier social media habits.
Focus on real-life connections: Prioritize face-to-face meetings and activities that bring you joy and fulfillment outside the digital world.
Can social media use improve relationships, and, if so, how?
Social media can enhance relationships by helping you to:
Stay connected: Keeping in touch with friends and family, especially those who live far away, can strengthen relationships and maintain bonds.
Share experiences: Seeing life updates, photos, and experiences, can build a sense of closeness and understanding among friends and family.
Find common interests: Connecting with people who share interests, hobbies, or experiences, can lead to new friendships and deeper connections.
Provide support: Offering and receiving support during challenging times can make you feel more supported.
Ease communication: Texts and video calls can enhance the quality and frequency of connections with loved ones.
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