Ever wondered whether your social media use influences your health and well-being? The answer is yes: There’s a connection.

If you're a regular user of at least one social media platform, you're not alone. In fact, you’re part of the majority in the United States. A 2023 Pew Research study found that more than 8 in 10 U.S. adults have used YouTube, making it the most used social site, while 68% of adults have used Facebook and 47% have used Instagram. This widespread use makes understanding the relationship between social media and mental health crucial.

Most people scroll through social media sites from time to time. While occasionally surfing social media can be perfectly OK for your health and well-being, it’s important to use these platforms wisely.

The Pros and Cons of Social Media

Social media isn’t inherently a bad thing — it offers both benefits and drawbacks. Social media platforms provide a way to connect with friends and family, even those who aren’t nearby.

You can also use social media to connect with other avenues of support, such as support groups for people with a certain health condition or professional networks to link with others in specific industries.

In addition, social media can provide a way to share your creativity and personality with others. You may use Instagram to share photographs you’ve taken or images of art you’ve created, for example, or you could share cooking or DIY videos on TikTok.

While social media offers many benefits, it can also have a dark side. Spending time interacting with others on social media or even simply scrolling your newsfeed can result in several negative aspects, including feelings of inadequacy, fear of missing out, cyberbullying and loneliness. Most of these negative feelings come when you compare yourself to what others display on social media.

What about loneliness? While it may seem like you’re connecting with others on social media, these platforms can actually make you feel lonelier and more isolated. When scrolling the web, you’re less likely to spend in-person time with a friend or family member.

All that online time can also keep you from moving your body, making you less likely to get the recommended amount of physical activity. Together, these drawbacks can increase the risk of experiencing mental health issues such as anxiety or depression.

How to Create Healthy Social Media Habits

Looking to use social media in a healthier way? These tips can help:

Build in Boundaries

We all need safeguards, so set some up for yourself. Use your phone’s settings to create limits on how much time you can spend on social media apps. If certain sites are a problem for you, look into apps that allow you to block those sites altogether.

Consider Why You’re Using Social Media

Do you open Facebook when you’re sad, bored or lonely? Social media can trigger the release of dopamine, which floods you with good feelings for a short time but can become addictive. Consider whether there are better ways to handle your emotions, and turn to those coping mechanisms next time.

Create a Healthy Balance

Don’t use social media to replace time spent with others; use it to supplement the time you can spend in person with friends and family members. In the grand scheme of things, social media should only take up a tiny percentage of your time on any given day or week. This balance is key to maintaining a healthy relationship with social media.

Remind Yourself That Everyone’s Using a Filter

Life is not all rosy — and those images you see on social media aren’t always authentic. When you’re scrolling your feed, remember that your social media connections don’t have a perfect life despite appearances to the contrary.

Take Breaks and Practice Self-Care

Beyond these basic steps, you should also pay close attention to how you’re thinking and feeling. If you begin to feel out of sorts, spend a little less time on social media for a while to see if that helps. Regular social media breaks can be quite helpful.

When Social Media Use Crosses the Line

While social media is not inherently a bad thing, it can become a hazard to your health, including your mental health. Signs of unhealthy social media use may include:

• Becoming less physically active because of time spent on social media

• Developing anxiety when separated from your smartphone

• Disconnecting from real-life, in-person interactions

• Losing interest in activities you once enjoyed

• Missing social gatherings to be on social media

• Spending less in-person time with family and friends to be online

• Spending too much time on social media platforms to the point where you neglect other responsibilities like school or work

If you experience health issues that may be related to your social media use, help is available. Working with a mental health professional can help you determine whether social media is causing or contributing to a mental health issue — and you can work in therapy sessions to create healthy boundaries. Remember, your mental health should always be a priority.

Social Media and Depression

Those who are dealing with depression or other mental health issues may benefit from spending some time away from social media. Research has found that people with depression can experience a surge of symptoms after social media use. Social media can create unreasonable expectations that make even people without depression feel sad or lonely — and for those experiencing depression, the effects of social media can be magnified.

Know someone living with or in recovery from depression? Take the time to really talk to the person and schedule time together face to face. Those in-person interactions can go a long way toward boosting mental health.

Seeking Help for Mental Health Issues

If you or someone you know is experiencing a crisis, having suicidal thoughts or otherwise struggling with mental health, remember that help is available. You can dial 988 to connect with the Suicide & Crisis Lifeline (available 24 hours a day), call 1.800.273.8255 or call the local crisis center at 901.274.7477. You are not alone in this journey, and there are people and resources ready to support you.

Take the First Step Toward Better Mental Health

Are you struggling with anxiety or depression? Take a free online health assessment to help identify your needs, or find a Methodist provider online.

For more information about mental health resources and help, contact the Living Well Network at 901.762.8558.