Social Media and Mental Health: Finding a Healthy Balance

Social media is woven into daily life for billions of people. It helps us stay in touch with friends, find communities, learn and be entertained. At the same time, many people notice that scrolling can leave them feeling anxious, inadequate or drained. Research on social media and mental health is still developing and the picture is nuanced — but there is plenty we can do to make our use healthier.

What does the research say?

Studies have found associations between heavy social media use and higher rates of anxiety, depression, poor sleep and low self-esteem, particularly among adolescents and young adults. In 2023, the US Surgeon General issued an advisory highlighting potential risks for young people while also noting benefits, and calling for more research and safeguards.

Importantly, the relationship is complex. Associations do not always mean social media causes problems — people who are already struggling may also use it more. Effects also vary widely between individuals. How we use social media appears to matter more than simply how much: active, connecting use (messaging friends, joining supportive communities) tends to be more positive than passive scrolling and comparison.

Potential benefits

• Staying connected with friends and family, especially at a distance
• Finding communities and peer support, including for people with health conditions or who feel isolated
• Access to information, creativity and self-expression
• Raising awareness and reducing stigma around mental health

Potential risks

• Social comparison: feeds are filled with highlight reels, edited photos and curated lives, which can fuel feelings of inadequacy.
• Sleep disruption: late-night scrolling delays bedtime, and screen light and stimulating content make it harder to fall asleep. Since sleep strongly affects mood, this matters.
• Fear of missing out (FOMO) and a pressure to always be available.
• Cyberbullying and harassment.
• Exposure to harmful content, including content promoting unhealthy eating or self-harm, and misinformation about mental health.
• Compulsive use: features like infinite scroll, notifications and variable rewards (likes) are designed to keep us engaged, which can crowd out sleep, exercise, in-person time and focus.

Signs your use may be affecting you

Ask yourself honestly:

• Do I often feel worse — anxious, envious, sad or angry — after scrolling?
• Do I reach for my phone automatically, even when I don't want to?
• Am I losing sleep because of late-night use?
• Do I feel anxious or irritable when I can't check my accounts?
• Is social media getting in the way of work, school, relationships or activities I used to enjoy?

If you answered yes to several, it may be time to make some changes.

Practical tips for a healthier relationship with social media

Curate your feed

Unfollow or mute accounts that make you feel bad about yourself. Follow accounts that inspire, educate or make you laugh. You are in charge of what you see.

Notice how you feel

After using an app, pause and check in: How do I feel now? This simple habit builds awareness of which platforms and activities help and which harm.

Set boundaries on time and place

• Turn off non-essential notifications.
• Use built-in screen time tools to set daily limits.
• Keep phones out of the bedroom, or at least stop scrolling 30–60 minutes before bed.
• Create phone-free times, such as meals or the first hour of the day.

Use it actively, not passively

Message a friend, comment thoughtfully, or join a group around a hobby rather than endlessly scrolling.

Take regular breaks

Try a "digital detox" for a day or a weekend, or delete an app for a week and see how you feel. Studies where people reduced social media use for a few weeks have found improvements in wellbeing for some participants.

Replace, don't just remove

Fill freed-up time with things that boost mood: time outdoors, exercise, hobbies, reading or in-person connection.

Be a critical consumer

Remember that posts are curated. When you see mental health information online, check it against reputable sources and talk to a professional before acting on it.

For parents and caregivers

Talk openly with young people about their online experiences, without judgment. Agree on family media guidelines together, model healthy habits yourself, use age-appropriate privacy settings, and keep devices out of bedrooms overnight. Watch for changes in mood, sleep or behavior, and let them know they can come to you if something online upsets them.

When to get help

If you or someone you care about is experiencing persistent low mood, anxiety, disordered eating, self-harm or cyberbullying, reach out to a doctor or mental health professional. If you are in crisis, call or text 988 in the US. Social media can be a positive part of life — the goal is to make it work for you, not against you.

Medical disclaimer: This article is for general educational purposes and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified health professional about your situation. See our full disclaimer.