These Are the 4 Ways Social Media Can Actually Be Good for Your Mental Health

Everyone’s heard the bad news: social media is horrible for your mental health, especially if you’re a teenager. In fact, Vivek H. Murthy, the surgeon general of the United States himself, said he wanted to include warning labels on social media platforms because they’re so harmful to adolescents. But what if social media isn't the problem? Rather—and hear me out—it's how you use it. Look, social media gets many things right—it can positively impact our mental health only if we have the education and media literacy to engage with it. But that can be easier said than done. Which is why we're here to help.

Below, we break down why social media isn't the monster many think it is and how it can be a powerful resource for mental health and social support. Ready to get started? Scroll on.

Impact of Social Media on Mental Health

Social media can have both positive and negative effects on mental health. The key is to embrace the positive and get away from the negative as much as possible. After all, as Dianne Mani, PsyD, therapist and senior clinical director at Octave notes, social media is something we all have to live with. “Even if you don’t use [it], our world is impacted by it,” she adds. So understanding how social media can enrich lives while knowing its risks is important.

Positive Effects of Social Media on Mental Health

Let's start with the positives. Social media can provide social support and community. Lauren Auer, a licensed clinical professional counselor at Steadfast Counseling, says that social media can provide connections with others, “which is incredibly important.” Jared Boot-Haury, PsyD, a licensed clinical psychologist in San Francisco echoes this statement, noting that it's particularly valuable “for those who may feel isolated due to geographic location, such as rural residents, or marginalized identities, like LGBTQ+ and BIPOC individuals. Finding a supportive online community can reduce feelings of loneliness and provide a sense of belonging.”

Kamini Wood, a certified professional and transformational coach, also adds that social media can amplify your voice, allowing “you to share your story, advocate for causes you care about, and make your voice heard.” These things can all make positive contributions to our mental health.

The Negative Effects of Social Media on Mental Health

Not all that glitters is gold and unfortunately, there are more than a few things on the negative side. One of them is social comparison. “Social media often showcases highlight reels of others' lives, leading to feelings of inadequacy when you compare your everyday moments to their curated content,” says Wood. “This can erode self-esteem and make you question your achievements and worth.” All of which causes negative self-talk and feelings of inadequacy.

As Wood notes, seeing other people constantly tout their positive experiences, including successes or unrealistic beauty standards, can make people feel like they’re always falling short and lead them to criticize themselves.

Information overload can lead you to get lost in the sea of updates because of how posts are constantly served up. This can leave you mentally exhausted and fatigued.

And cyberbullying, such as harassment and toxic comments, for teenagers, in particular,  is a significant concern. According to Wood, your mental health could be negatively affected, “especially if you don't have the correct support systems in place.” We’ve seen this become a big problem on social media, with some teenagers even taking their lives because of cyberbullying. And because cyberbullying doesn’t require in-person interactions, it can take place anywhere, even where teenagers usually feel safe, like at home or a friend’s house.

Tips for Using Social Media Safely for Mental Health

 You don't have to stop using social media—you only need to use it wisely. Here are some safety social tips you should implement:

• Limit time online: How does your screen time impact your mood? If you notice it’s having a negative effect, limit your time on social media. Auer notes that apps or phone settings can help with this.
• Curate your feed: Another thing that can help you feel better on social media is curating your feed. Boot-Haury explains that you curate your feed to focus on “positive content and unfollow or mute accounts that trigger stress or negative mood.” 
• Avoid the comparison trap: When you’re scrolling on social media, it can be easy to compare yourself to who you see, be they friends, influencers, or celebrities. “Comparison can lead to cognitive distortions, which restrict you from thinking about life realistically and rationally,” Mani says. “It can contribute to low self-esteem and worsen mental health issues such as anxiety or depression.” To avoid this trap, remind yourself of your strengths and practice self-compassion.
• Engage with purpose: Being purposeful about who and what you engage in can go a long way toward keeping things positive. “Before opening an app, ask yourself why you're doing it,” says Wood. “Are you seeking connection, information, or simply passing time? Being intentional about your social media use can help you avoid mindless scrolling and ensure that your online activity serves a positive purpose.”
• Monitor your time and take breaks: If you’re feeling overwhelmed or are spending so much time on social media that it’s distracting you from what’s going on in your real life, such as relationships, work or school, and hobbies, set time limits on how long you spend on it. Better yet, take a break. “So many social media sites make it easy to take a break and pause your profile rather than deleting it altogether,” explains Mani.
• Regularly check in with yourself: Make sure your social media use is still positive by checking in with your feelings. And if this (along with the other tips) doesn't help, “consider seeking help from a licensed mental health professional,” Boot-Haury suggests.

Social Media Platforms and Mental Health Support

There are many social media platforms, and as long as you use them thoughtfully, they can positively affect your mental health. For example, Wood recommends platforms like Calm, Headspace, and Happify, which help you cultivate meditation, mindfulness, and happiness in your life. These apps also have online communities that share tips and tools for reducing stress and increasing positive emotions.

Mental Health Resources on Social Media

There are many social media resources for mental health such as individual therapists, support groups, and educational pages.

For instance, Auer is active on TikTok and Instagram, where she shares free tips, coping strategies, and psychoeducation. Similarly, Wood is on Instagram, where she offers practical advice on self-care, boundaries, and emotional intelligence. While their accounts (and others) aren't substitutes for one-on-one services such as counseling or therapy, they're still helpful for providing guidance. That said, Auer encourages people to look at creators’ credentials before blindly believing them because of misinformation.

There are also numerous support groups on social media like the National Alliance on Mental Illness and Mental Health America. These groups provide education, promote mental health campaigns, raise awareness, and help users learn about mental health conditions and how to seek help if they need it, explains Boot-Haury.

Some Mental Health Social Media Accounts to Follow

There are numerous successful mental health campaigns on social media. Here are a few:

1. #ItsOkayToTalk (Andys Man Club): This social media campaign, which has a presence on Facebook, Instagram, TikTok, and X, started in 2016 and has continually encouraged men to speak openly about mental health issues.
   
2. #HereForYou (Instagram): Instagram launched the #HereForYou campaign in 2017 to encourage users to talk about their own mental health struggles. The campaign, explains Auer, connects people with mental health resources when they search certain hashtags. For example, if someone searches for eating disorders or depression, they will be put in touch with resources to help them.
   
3. #TalkToMe and #YouMatter (The Trevor Project): These two campaigns were started by the Trevor Project, which has launched numerous social media campaigns to help LGBTQ+ youth. According to Mani, #TalkToMe encourages open conversations about mental health, particularly among LGBT+ youth, and #YouMatter promotes suicide prevention and reminds LGBTQ+ youth that they matter. These campaigns also provide access to resources and hotlines for those who need them.
   

Balancing Social Media Use and Mental Health

The key to balancing social media with mental health is being intentional with your time. “Just like with food, it’s essential to be mindful of what you consume online. Choosing content that nourishes your mental health is key,” Auer says.

Here are some additional tips on achieving a good balance between social media and mental health:

• Balance social media use with offline activities: Make sure you’re balancing social media use with offline activities. “These offline moments are crucial for maintaining a healthy perspective and ensuring that social media is just one part of a balanced life, not the whole picture,” says Wood.
• Avoid doom scrolling: Doom scrolling—aka finding negative content on social media—and mindless scrolling is easy to do, but little good can come from this habit. “If you find yourself feeling hopelessness, anxiety, or dread, put down your phone,” says Mani. And remember too much screen time creates emotional and mental health issues such as feelings of isolation.
  
• Notice how social media makes you feel: “If you notice feelings of stress, anxiety, or inadequacy creeping in, it's a sign that you may need to take a break or reassess who and what you're following,” Wood says.

Wrapping Up

Social media can positively change our lives and well-being, but we need to be intentional and realistic about how we use it. That sometimes means putting down your phone and doing something else instead (a little time in nature, perhaps?). Or, being conscious about what you're watching (and why you're watching it). Social media isn't our enemy—there are plenty of negative things about it, sure, but also positive parts too.