Protecting Your Mental Health and Wellbeing on Social Media

Practical Strategies to Avoid Negativity and the Dark Side of Online Spaces

Introduction: The Double-Edged Sword of Social Media

Social media has become part of daily life for billions of people around the globe. It connects families, fuels creativity, promotes businesses, and provides a space to share stories and ideas. For many of us, platforms like Instagram, TikTok, Facebook, X (formerly Twitter), and LinkedIn can be uplifting sources of community and belonging.

But there’s another side—the darker side—that can quietly wear down mental health. Negative news cycles, comparison culture, online arguments, cyberbullying, political divisiveness, and endless scrolling can lead to anxiety, sadness, burnout, and even hopelessness.

As a mental health telehealth practice, we see firsthand how social media impacts mood, self-esteem, and relationships. The good news? You don’t have to abandon these platforms entirely to protect your wellbeing. With intention, boundaries, and practical tools, you can create a healthier online experience that supports rather than harms your mental health.

This guide will walk you through:

• Why social media can feel overwhelming and harmful

• How to recognize when it’s affecting your wellbeing

• Practical strategies to reduce exposure to negativity

• Ways to build healthier, more positive online habits

• Tools and resources for balance and self-care

Why Social Media Affects Mental Health

Social media isn’t inherently “bad,” but the way it’s designed can trigger unhelpful psychological patterns. Understanding the why can help you approach it with more compassion and less guilt.

1. The Comparison Trap

Humans naturally compare themselves to others. On social media, though, you’re not seeing reality—you’re seeing curated highlight reels. When people only show vacations, promotions, or perfect selfies, it can trick your brain into believing you’re “falling behind” in life.

2. Information Overload and Doomscrolling

We weren’t built to process hundreds of news stories and opinions every day. Constant exposure to violence, disasters, political fights, or even just endless “bad news” triggers the stress response system, leaving you feeling helpless and fatigued.

3. Addictive Design

Platforms use algorithms, notifications, and “infinite scroll” features to keep you engaged. Dopamine hits from likes or new content keep you hooked—even if you’re not enjoying the experience.

4. Cyberbullying and Negativity

From passive-aggressive comments to full-blown online harassment, social media can expose you to unkindness or hostility that’s difficult to ignore.

5. Sleep and Focus Disruptions

Scrolling late at night or checking notifications first thing in the morning disrupts sleep cycles and focus, both of which are critical for mental wellbeing.

Signs Social Media Might Be Hurting Your Mental Health

Not sure if social media is taking a toll? Here are some red flags:

• You feel anxious, irritable, or sad after scrolling.

• You compare your life to others and feel “less than.”

• You have trouble sleeping because you stay online late.

• You’re preoccupied with likes, comments, or follower counts.

• You feel overwhelmed by bad news or hopeless about the world.

• You spend more time online than on meaningful offline activities.

If you notice several of these patterns, it may be time to set new boundaries.

Practical Strategies to Protect Your Mental Health on Social Media

Here are evidence-based, client-tested approaches you can begin today.

1. Curate Your Feed Intentionally

Think of your feed as your “mental diet.” Just like food, the quality of what you consume matters.

• Unfollow or mute accounts that consistently leave you feeling worse.

• Follow accounts that uplift you—educational, inspirational, or just plain fun.

• Use “mute” or “hide” features to avoid people you can’t unfollow for personal reasons (like coworkers or relatives).

• Consider creating separate accounts (e.g., one for news, one for hobbies) to compartmentalize your online experience.

  
  

2. Set Clear Time Boundaries

Time boundaries protect your brain from overload.

• App timers: Use built-in tools like Screen Time (iPhone) or Digital Wellbeing (Android) to limit daily usage.

• Pomodoro technique: Scroll for 20 minutes, then take a 5-minute break doing something offline.

• Tech-free zones: Keep phones out of the bedroom or dining area.

• Sabbath-style breaks: Choose one day a week to go completely social media free.

  
  

3. Be Conscious of News Exposure

It’s important to stay informed, but not at the cost of your mental health.

• Choose one or two trusted news sources instead of relying on social feeds.

• Schedule specific times to catch up on news rather than checking constantly.

• Balance negative news with positive content (solutions-based journalism, uplifting stories, community updates).

  
  

4. Practice Mindful Scrolling

Mindfulness isn’t just for meditation—it can reshape your online experience.

• Before opening an app, pause and set an intention (“I’m going to check in with friends for 10 minutes”).

• Notice your body’s response as you scroll. Do you tense up, frown, or feel anxious? That’s data.

• When you catch yourself doomscrolling, close the app and take 3 deep breaths.

  
  

5. Limit Notifications

Constant buzzing keeps you in a reactive state.

• Turn off non-essential notifications.

• Set “Do Not Disturb” during work, meals, or rest.

• Batch-check messages instead of responding instantly.

  
  

6. Strengthen Real-Life Connections

Social media should complement—not replace—real-world relationships.

• Call or text friends directly instead of only commenting online.

• Schedule face-to-face (or video) check-ins.

• Invest in hobbies, volunteering, or exercise—offline joys that balance digital life.

  
  

7. Use Social Media for Good

Transform your feed into a tool for growth:

• Follow mental health advocates, therapists, and supportive communities.

• Join groups that align with your hobbies or passions.

• Use platforms for creativity (writing, photography, music) rather than just consumption.

  
  

8. Develop a “Digital Self-Care Plan”

Create a personalized plan for online wellbeing:

• When you’ll use social media (and when you won’t).

• What kind of content you’ll prioritize.

• Who you’ll interact with most.

• How you’ll handle triggering or upsetting posts (e.g., mute, report, log off).

  
  

9. Check Your Self-Talk

Notice how you talk to yourself after scrolling. Replace harmful thoughts with compassionate ones.

• Instead of: “Everyone else has their life together but me.”Try: “I’m only seeing a snapshot of their life, not the whole picture.”

  
  

10. Seek Professional Support if Needed

If social media is worsening depression, anxiety, or self-esteem, therapy can help. In sessions, we explore triggers, build healthier coping strategies, and strengthen self-worth outside the digital space.

Specific Tips for Parents and Teens

• Model healthy behavior: Kids notice how you use your phone.

• Co-create rules: Work with teens to set limits, not against them.

• Encourage offline identity: Sports, art, and friendships matter more than likes.

• Discuss cyberbullying openly and make sure kids know they can come to you without judgment.

Building a Healthier Relationship with Social Media: Step-by-Step

Here’s a practical roadmap to get started:

1. Audit Your Feed – Spend 15 minutes unfollowing accounts that drain you.

2. Set Boundaries – Pick one boundary this week (e.g., no phones in bed).

3. Choose Alternatives – Replace 15 minutes of scrolling with reading, journaling, or walking.

4. Track Your Mood – Notice how your mental state changes after making adjustments.

5. Reassess Regularly – Once a month, check in: Are you feeling better? What needs tweaking?

Resources and Tools

• Apps: Forest, Freedom, Moment, Stay Focused.

• Books: Digital Minimalism by Cal Newport, Ten Arguments for Deleting Your Social Media Accounts Right Now by Jaron Lanier.

• Websites: Center for Humane Technology, Mental Health America, National Alliance on Mental Illness (NAMI).

Final Thoughts

Social media can be both empowering and draining. The goal isn’t to abandon it, but to use it wisely—like any tool. By curating your feed, setting boundaries, practicing mindfulness, and prioritizing real-life connections, you can transform your online life into something that nourishes instead of depletes you.

If you’re struggling, you don’t have to do it alone. Our telehealth counseling team is here to help you navigate challenges, strengthen self-care, and build resilience in a world that never stops scrolling.