Stay Balanced on Social Media: 5 Tips to Protect Your Well Being

It’s easy to become overwhelmed by both the sheer amount and the type of content we see in our social media feeds and have it begin to impact our mental health. According to a study of young people referenced by Psychology Today, “heavy” users of social media are almost three times more likely to be depressed than those who described themselves as “occasional users.” Another study found that those young people who used social media for over two hours a day are much more likely to rate their mental health as “fair” or “poor” compared with less active users. 

There’s a limit to the number of texts, Zoom and phone calls, and Facetime we can all tolerate, so what’s a person to do to keep in contact with everyone when we’re still not able to do so in person? Despite these studies, there are ways to use social media that will help keep your experience positive. Our staff has generated these tips to help you protect your mental health while you are engaging in these platforms.

1. Approach social media with mindfulness

When is scrolling the most likely to be damaging? Chances are, it’s not when you consciously choose to engage with a group or a friend for a given purpose. It’s those times we’re scrolling out of boredom - when we’re standing in line at the grocery store, waiting in a parked car to pick up our kids from school, or in the bathroom (don’t lie! We know you all do it!). Instead of checking your feeds, what if you took those brief moments of boredom to connect with something meaningful to you that is present in that moment? 

“It could be petting your pet right on the couch next to you, or looking into the eyes of someone you share space with as you converse. Or, you could take a look outside and admire the scenery all around you.” - Jessica

When was the last time you were bored? We often use social media as a tool to occupy our brains between tasks. It is okay to allow your brain to rest and not be stimulated constantly. 

“Get comfortable with being uncomfortable. It’s ok to feel a little bored, take a few breaths or to people watch in public instead of staring down at your phone.” - Jamee

What if you approached social media mindfully, and set aside less time, but chose to engage with it fully during that time? Maybe you’d notice you hadn’t connected with your friend in a while and could send them a goofy comment to make their day. 

2. Set limits on the amount of time you use social media. 

We all know the importance of setting boundaries to maintain our mental health, but often it’s ourselves we have to be diligent about with our boundaries. You might try setting a digital curfew for yourself. For example, no social media after 9pm. Others have found it helpful to resolve to take an entire morning - or even a full day - unplugged every week. 

You can also limit the amount of total time you spend on social media each day - for instance, allowing yourself an hour each day. 

Katie adds, “Some phones also can break down how much you use certain apps. A journal, calendar, date book, mood tracker or other similar things can help to track it. If you aren’t comfortable with your results, start to slowly cut back. The intention behind is this that as more time goes on, you won’t notice it as much. 

For example, say you use social media for 6 hours a day, and your goal is 1 hour a day. Try spending one less hour every day on it. After 5 days, you should be at your goal of 1 hour a day.”

Not sure you can keep up your resolve? Most cell phones have the ability to set time limits for you using all these techniques. 

“If you have difficulty sticking with things like timers or restrictions try either having social media only on your phone or only on your computer but not on both,” Roxanne advises. 

3. Set limits on the energy you spend on social media

You’ve got your time limit locked into your cell phone, your dog’s enjoying an increased number of pets, and your partner keeps wondering why you are giving them googly eyes when you speak. But your social media still has you feeling less than awesome. 

Could it be that you’ve got those pesky notifications popping up every 5 seconds? If so, then pause push notifications, and sign out and delete apps you don’t use on a regular basis. You don’t need to have every email account on your phone.  

If you use your phone as an alarm clock, consider buying a regular alarm clock. Stop sleeping with your phone in your bedroom to avoid hearing these distractions. Roxanne points out, ”Having access to your phone at all times can take up a lot of time if you are trying to get a regular sleep schedule, and if you have a partner you sleep with it can also take up valuable connection time.” You could also designate your kitchen table a phone-free zone during family mealtime.  

Still following your cousin who married wealthy and has never worked a day in her life? Be generous with the unfollow, unfriend, and block buttons. If you use the Chrome browser on your computer, the Kill News Feed extension will replace everyone’s social media updates in your Facebook feed with an inspiring quote (you can still visit the page directly if you fear missing out). 

“You don't have to see what you don't like. It’s great to stay informed and hear a variety of perspectives but you don't need to see that all day every day.” Jamee points out. 

Katie adds, “Maybe this means not posting daily or not liking stuff anymore. Maybe it means no longer wishing every single friend, ‘happy birthday.’”

4. Replace social media with another behavior

You know those smokers who suddenly quit and carry around a pack of Extra gum like it’s a security blanket? Behavior replacement is a tried-and-true psychological tactic to curtail unwanted habits. It can work for social media too!  

“It’s difficult to stop when you don't have anything else you'd like to do with your free time,” Jamee explains. 

What to replace your social media habit with? Kaite has some suggestions. 

“Find something new to try, connect with friends/family, go for a hike, get outside, volunteer, read, exercise, dance, get creative, etc.” 

In other words, make your real life busier so that your social media life doesn’t need to be the star of the show.  

Going deeper, you may want to take some time to consider what needs you are hoping to fill by social media use. It could be your need to connect with others, it could be to rest your brain and you need novelty and excitement. Are there other ways you can meet those needs besides scrolling? Connect with others by giving them a call. Rest your brain by napping, meditation, or just vegging out to a show. If entertainment is what you crave, try a new recipe for dinner or a new route for your daily walk. 

5. Embrace kindness

Even though we may know a lot of the people we’re connected with on social media, the platform makes people seem a little less...human. Take a look at the comments section of a news article and you’ll see people calling each other hurtful names and using words they’d never use if they met that same person on the street. The next time you’re baited into an argument by something you read, stop and examine the personhood of who you’re attacking. He/she/they is also a human being, with needs, feelings, and desires. Will your comment add to or detract from their livelihood? 

“You also don't need to convince anyone on the internet of anything. The issues that are important to you can (& probably should) be real life conversations with people in your circle of influence.” Jamee points out. 

It’s important to remember social media is often a highlight reel, not a person’s real life experience. Humans are curating their feed to give off an image they wish to present to the world. Roxanne adds, “When looking at social media you don't need to be judgmental about what others post, but use a lense of knowing that users make posts to get reactions and that's what most of these apps are for.” Can you use social media as a cause for greater kindness, not reactionary behavior? 

We hope these tips have helped you come up with some new strategies to combat social media drain. If you need help or want to discuss the role of social media in your life, please consider reaching out to a trained mental or behavioral health professional. Our therapists would love to help you with this. We can help you process, track, examine your feelings, explore options for replacement activities, and many other things to help get you to where you are hoping to be!