Social Media and Mental Health: How to Make it work for you, not against you

We’ve all heard the warnings: “Social media is ruining mental health.” And yes, there’s truth in the research—excessive scrolling can contribute to anxiety, depression, low self-esteem, and even loneliness. But here’s the reality: social media is here to stay. For many millennials and Gen Z, it’s how we connect, share, and even learn.

So instead of asking, “Should I quit social media?” a better question might be: “How can I use it in a way that supports my mental health?”

Social media itself isn’t inherently harmful—it’s how we interact with it that makes the difference. With a few intentional shifts, you can transform your feed from a source of stress into a tool for growth, laughter, and connection.

The Mental Health Trap of Social Media

Comparison Culture: Seeing highlight reels of others’ lives can spark feelings of inadequacy or FOMO (fear of missing out).

Algorithmic Feedback Loops: Platforms show you more of what you already engage with—even if it’s content that makes you feel worse.

Endless Scrolling: Without limits, it’s easy to lose hours in a feed, leaving you restless or unproductive.

Toxic Pages and Narratives: Some accounts thrive on negativity, drama, or unhealthy ideals.

These factors don’t mean social media is “bad”—they just highlight the need to take back control of how we use it.

Practical Changes to Improve Your Relationship with Social Media

1. Limit Your Use

Boundaries create balance. Try setting daily time limits through your phone’s settings or app timers. Instead of scrolling whenever you’re bored, designate intentional times—like a 15-minute break after lunch. By reducing mindless scrolling, you leave more space for intentional living.

Pro tip: Ask yourself, “Am I logging on to connect, or am I logging on to escape?” That awareness alone can shift how you use your time online.

2. Flush Out Toxic Pages (and Break the Feedback Loop)

Social media algorithms are designed to keep you engaged. If you follow accounts that make you feel bad about yourself—whether it’s unrealistic beauty standards, aggressive “hustle culture,” or constant negativity—you’ll see more of it.

This is where feedback looping comes in: the more you engage with harmful content, the more it shows up. The good news? You can reverse the cycle by unfollowing or muting toxic pages. Over time, the algorithm will “learn” to offer healthier, more uplifting content.

Pro tip: As you scroll, check in with yourself: “How do I feel after looking at this account?” If the answer is worse, it’s time to hit unfollow.

3. Be Intentional: Curate a Healthier Feed

You don’t have to delete your accounts to feel better—you just need to redecorate your digital space. Follow accounts that make you laugh, motivate you, or remind you of your worth.

Think:

• Funny meme pages that spark joy

• Motivational or inspirational speakers

• Mental health advocates and educators

• Empowering communities aligned with your values

By reshaping your feed, you transform social media from a trigger into a source of encouragement.

 Reframing Social Media: From Hindrance to Strength

It’s easy to blame social media for mental health struggles, but at its core, it’s just a tool. Like any tool, the outcome depends on how we use it.

When you set boundaries, remove harmful influences, and intentionally fill your feed with positive content, social media can become a strength rather than a hindrance. It can connect you with people who uplift you, inspire growth, and remind you that you’re not alone.

Taking Back Control

The next time you feel overwhelmed by your feed, remember: you are in control. Social media doesn’t have to control your mood, self-esteem, or sense of worth. By limiting use, breaking free from toxic feedback loops, and curating your digital environment, you can harness social media in a way that truly supports your mental health.

At CoreWellness, LLC, we help millennials and Gen Z develop practical strategies to manage anxiety, depression, and life challenges—including the impact of social media. If you’re ready to feel more in control of your mental health, our team is here to support you.

Fill out the form below if you have any questions or even a recommendation for the next blog post!