Social media has revolutionized how we connect, learn, and share. It also offers access to information that cannot be accessed anywhere else, allows us to stay in touch with loved ones, and provides platforms for self-expression. As a therapist, I’ve also seen firsthand how it can impact mental health—sometimes for the better, but often unfortunately for the worse. Understanding the pros and cons of social media use and learning strategies to manage your usage can help you to create a healthier relationship with these platforms.
The Pros of Social Media
The Cons of Social Media
Strategies to Reduce Time Spent on Social Media 1. Change Notifications on Your Phone Notifications are designed to draw your attention. Turning off non-essential alerts can significantly reduce distractions. Use “Do Not Disturb” for certain times of day or customize notification settings to regain control over your attention. 2. Move and Hide Apps Place social media apps in less accessible locations on your phone. For example, move them to the second page of your home screen or into folders. Simultaneously, make more productive or calming apps (like reading apps or meditation tools) more prominent. I know for me, I put my kindle app where I used to have my social media folder. This has helped me to choose to read for 5-10 min when I need a mental break instead of scrolling. 3. Set Time Limits Most smartphones have features that allow you to set daily usage limits for apps. These reminders encourage mindfulness about how much time you spend scrolling. When you hit your limit, honor it and step away. 4. Curate Your Timeline Regularly audit your feed. Unfollow accounts that make you feel inadequate or overwhelmed or ones that don’t bring you happiness and joy. Follow creators and organizations that inspire, uplift, or align with your values. This helps transform your timeline into a positive space. 5. Engage in Self-Exploration Reflect on how social media affects you personally. What aspects do you find positive? Which parts cause stress or negativity? Understanding your relationship with social media can guide your choices and boundaries. 6. Reduce Information Overload Limit the number of accounts you follow, particularly news or opinion-heavy sources. Choose a few trusted outlets for essential updates and set aside specific times to consume this information rather than grazing throughout the day. 7. Decrease Comparisons Remember that social media is a highlight reel, not a full picture of anyone’s life. Practice gratitude for your own journey and accomplishments. Focusing on your unique path helps diminish the urge to compare. 8. Let Go of Guilt It’s okay to step back from social media, even during significant events. Recognize that your voice matters, but your mental health is just as important. You can contribute meaningfully in ways that feel authentic to you, without succumbing to guilt or performative sharing. Final Thoughts Social media isn’t inherently good or bad—it’s a tool. How you use it determines its impact on your mental health. By setting boundaries, being intentional about what you consume, and exploring your personal needs, you can maintain a balanced and healthy relationship with these platforms. Social media use is practically unavoidable in our current world, and in many ways, that’s ok. We just need to focus on how to use it in a healthy way. If you find social media continues to affect your mental health despite these strategies, consider seeking support from a mental health professional. Together, we can work on building habits that prioritize your well-being in an increasingly digital world.
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January 2025
About KristinaI have been practicing therapy for 15 years and have worked with countless individuals, families and couples. While I do not want to claim to be an "expert" on all things therapy or life (because I always believe that there is room to grow and learn) I have noticed throughout my time connecting with my clients that similar struggles and repetitive patterns present themselves that affect how clients experience and see life. I wanted to take this experience with my clients and the knowledge I have gained and share it here, so that maybe it can touch others lives the way it has helped my clients. Archives
January 2025
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