Strategies for Maintaining Mental Well-being in the Age of Social Media

In recent years, social media has transformed from a niche communication tool to a global phenomenon, with nearly everyone—from teenagers to retirees—engaging with platforms that offer news, entertainment, and social connection. But as these platforms have flourished, so too have concerns about their impact on mental health, particularly for young people. Data from the World Health Organization (WHO) highlights a troubling trend: the incidence of problematic social media use among adolescents has risen from 7% in 2018 to 11% in 2022. For many, social media has become both a lifeline and a source of stress, and this double-edged sword calls for thoughtful strategies to protect mental well-being in a digital age.

The Risks: Understanding the Toll of Social Media

While social media offers clear benefits in fostering connections and providing information, it can also exacerbate feelings of inadequacy, anxiety, and isolation. Adolescents, who are still developing their sense of identity and emotional regulation, are especially vulnerable to the curated portrayals of life they see online. The ‘highlight reel’ effect—where users post only their happiest moments—can distort reality, leading to comparisons that erode self-esteem. Studies have shown that frequent use of social media correlates with increased rates of depression and anxiety, particularly in those who engage in passive consumption (scrolling and lurking) rather than active engagement (commenting and messaging).

In addition, social media algorithms often promote sensational or negative content to boost engagement, amplifying the risk of exposure to distressing or divisive material. For adolescents, who may lack the tools to critically evaluate and emotionally process such content, the impact can be profound.

Recognising the Signs of Problematic Use

Problematic social media use isn’t about the hours spent online, but rather the emotional consequences of that use. Signs of unhealthy social media habits can include:

• Mood Changes: Experiencing anxiety, stress, or low self-esteem after viewing certain types of content.
• Disruption to Daily Life: Prioritising social media over responsibilities or in-person interactions.
• Sleep Disturbances: Scrolling late into the night, affecting sleep quality and duration.
• Inability to Disconnect: Feeling a compulsion to check social media repeatedly, even when it interferes with daily life.

Parents, educators, and healthcare professionals should be mindful of these signs and consider interventions if necessary. But even more importantly, we need to equip adolescents—and ourselves—with tools to navigate the social media landscape mindfully.

Strategies for Maintaining Mental Well-being

The key to healthy social media use lies in intentionality. Here are some strategies that can help users of all ages, but especially adolescents, engage with social media in ways that protect their mental health.

1. Set Boundaries and Take Breaks

Encourage a balanced relationship with social media by setting daily limits on usage. Many platforms now offer tools to track screen time and even set daily reminders to log off. Regular digital detoxes—whether for a weekend or a few hours each day—can also help reset the mind and reduce dependency on the online world.

2. Cultivate a Diverse Digital Diet

Just as we aim for balance in our diets, we should seek a diverse range of content on social media. Following accounts that promote positive messages, such as mental health advocates, educational pages, and hobby-related groups, can help create a more uplifting feed. Encourage adolescents to unfollow accounts that make them feel inadequate or anxious.

3. Engage Actively, Not Passively

Research suggests that active social media use (commenting, messaging, or creating content) is less detrimental to mental health than passive scrolling. Encourage young people to engage with social media in meaningful ways that promote connection and interaction, rather than passive consumption.

4. Focus on Real-life Connections

While online friends can be a source of support, nothing replaces face-to-face interaction. Regular in-person social activities can anchor one’s sense of identity and provide the social fulfilment that digital interactions often lack. Encourage hobbies, sports, and activities that build confidence and provide a break from screens.

5. Practice Mindfulness and Self-Reflection

Practicing mindfulness techniques, such as meditation or journaling, can help adolescents become more aware of how social media affects their emotions. Teaching young people to identify triggers—such as feelings of jealousy or inadequacy—can empower them to curate a healthier feed and use social media more consciously.

A Role for Society: Promoting Digital Literacy and Well-being

As the influence of social media continues to grow, there is a clear role for schools, governments, and tech companies to play in safeguarding mental health. Schools can incorporate digital literacy into the curriculum, teaching young people about the psychological effects of social media and how to use it responsibly. Social media companies, too, have a responsibility to prioritise user well-being, potentially through adjustments to algorithms, content moderation, and more transparent reporting of social media’s mental health impact.

Moving Forward

Social media is here to stay, and while its impact on mental health is complex, it is also manageable with the right approach. By fostering awareness, setting healthy boundaries, and promoting real-life connections, we can help adolescents and ourselves navigate this digital landscape with resilience and mindfulness.

In the end, a healthier relationship with social media isn’t about eliminating it but learning to use it in ways that enrich rather than diminish our lives. If you found these insights valuable, consider sharing this post to spread awareness and spark conversation around mental well-being in our digital age.