But that\u2019s not the sole reason we get sucked in: When done right, social media can actually be a fun, fascinating place to hang out. So, you don\u2019t have to cut scrolling from your life (unless of course, you\u2019d like to, which can be a wise choice too<\/a>).<\/p>\n\n\n The key to healthy social media use? Curate your feed into a safe, supportive space that enhances your mental health, instead of sinking it. We know that\u2019s easier said than done, which is why we tapped experts to share their top healthy social media habits.\u00a0<\/p>\n\n\n \u00a0<\/strong>First, let\u2019s point out the elephant in the room: While the research is mixed, many studies have linked social media use with multiple mental health concerns.<\/p>\n\n\n A 2019 review of 13 studies<\/a> found associations between social media use and depression, anxiety, and psychological distress in teens. Similarly, in an experimental study<\/a>, participants who scrolled their Facebook news feeds reported lower self-esteem and higher depression levels than participants who browsed a Facebook page with non-social content. The likely cause? Comparison.\u00a0<\/p>\n\n\n Social media can also keep us up at night and hamper sleep<\/a>. A 2016 study<\/a> found that young adults, between the ages of 19 and 32, who used social media more often had greater chances of having disrupted sleep. This review<\/a> revealed that frequent social media use, particularly at night, led to less sleep, later bedtimes, and poorer sleep quality.<\/p>\n\n\n What\u2019s more, limiting social media use can have positive effects on mental health. For example, a study published just this month<\/a> of 154 participants between 18 and 72 years old found that taking a week-long break from social media reduced anxiety and depression. Participants who skipped social media also reported increases in wellbeing, agreeing with statements like: \u201cI’ve been feeling optimistic about the future\u201d and \u201cI’ve been thinking clearly.\u201d\u00a0<\/p>\n\n\n Of course, social media isn\u2019t all bad. Using social media can:<\/p>\n\n\n\n And because social media has become ingrained in our culture, it\u2019s difficult to abandon it completely. (Plus, you may not want to!) Luckily, you don\u2019t need to go dark on social to make it a safer space.<\/p>\n\n\n Whether we realize it or not, social media plays a big role in our inner lives and outlook. \u201cThe accounts that we follow matter and affect the way we perceive ourselves and the world around us,\u201d says <\/a>Alison Seponara<\/a>, a licensed professional counselor and author of\u00a0 The Anxiety Healer\u2019s Guide<\/a>.<\/p>\n\n\n The bright side: If we decide to stay on social apps, we can create feeds \u201cfull of encouragement, support, and non-judgment,\u201d says Seponara.<\/p>\n\n\n Start with these 12 therapist-approved strategies:\u00a0<\/p>\n\n\n Many of us automatically scan our feeds without stopping to carefully consider how we\u2019re feeling about what we\u2019re seeing. The next time you log in, reflect on these questions, says Ana Sokolovic, a licensed psychotherapist in private practice and writer for the ParentingPod.com<\/a>:<\/p>\n\n\n\n If you find yourself answering yes to many, or any, of these questions, it might be time to unfollow an account.<\/p>\n\n\n Keep in mind: Your unfollow isn\u2019t permanent, so if you truly miss that person, brand, or organization, you can always reconnect.<\/p>\n\n\n Another sign it\u2019s time to unfollow or mute for your mental health? The account leads you to feel bad about yourself, says KC Davis<\/a>, a licensed professional counselor and author of \u201cHow To Keep House While Drowning<\/a>.\u201d<\/p>\n\n\n Here\u2019s the thing: \u201cThe answer doesn’t have to make sense,\u201d points out Davis. If an account with pretty, helpful design content makes you feel guilty about your unfinished projects, it\u2019s totally okay to unfollow, she says. The same goes for the influencer with good intentions, great clothes, and a million fans.<\/p>\n\n\n As Davis reminds us, \u201cThis is your feed that you are cultivating, and it can either have a distressing or an uplifting effect on you.\u201d<\/p>\n\n\n Ultimately, take a step back and ask yourself what you \u201cwant your eyes, brain, and body exposed to whenever you touch your phone,\u201d says Perpetua Neo<\/a>, a clinical psychologist and author of the book \u201cThis is What Matters<\/a>.\u201d<\/p>\n\n\n For example, she says, would you like your social feeds to be about fun, learning and growing, or connecting with others? If yes, then you should take steps to curate a positive environment.<\/p>\n\n\n Wondering if a new-to-you account is worthy of a follow? \u201cWhen I go to someone\u2019s page to see if I want to follow them, I ask myself if I like their last three posts,\u201d says Heidi McBain<\/a>, a licensed marriage and family therapist who works with moms and moms-to-be.<\/p>\n\n\n Not sure if you like it? Use this quick check-in from Seponara: \u201cIf you find yourself smiling as you look at an image and [feeling] more energy, more positive, and more hopeful, then it sounds like an account for you.\u201d<\/p>\n\n\n With social media, it\u2019s important to remember that its \u201calgorithms are tricky and built to give you more of what you like to keep you on the app,\u201d says Oludara Adeeyo<\/a>, a psychiatric social worker and author of the book \u201cSelf-Care for Black Women<\/a>.\u201d<\/p>\n\n\n That means that if you\u2019re liking something that stresses you out (because, for example, you feel like you should<\/em>), it can \u201cspiral you down into an unhealthy hole of content that isn\u2019t good for you,\u201d says Adeeyo. (Don\u2019t believe it? Check out The Wall Street Journal<\/em>\u2019s investigation of TikTok’s algorithm<\/a>.)\u00a0<\/strong><\/p>\n\n\n Social media is saturated with \u201chealth\u201d content that can veer into unhealthy territory. But in our weight-obsessed society, what\u2019s harmful isn\u2019t always clear.<\/p>\n\n\n One red flag, says Neo, is \u201cany account that makes food sound like something that warrants punishment\u201d\u2014as in you must exercise to \u201cwork off\u201d something you ate.<\/p>\n\n\n Other signs that you might unfollow or avoid, says Davis, are accounts that:<\/p>\n\n\n\n Over time, following news sources can be stressful. But many of us keep scrolling because we feel guilty if we tune out. Whether you decide to unfollow news accounts or not, Davis recommends refocusing on tangible ways you can help:<\/p>\n\n\n\n \u201cIt can help to follow people and other social media pages that focus on your hobbies or things you enjoy,\u201d says Alexander Burgemeester, a neuropsychologist and owner of The Narcissistic Life<\/a>. This could be anything from cooking to decorating to reading, he says.<\/p>\n\n\n Don\u2019t currently have a hobby that resonates? Think about something you\u2019ve always wanted to try, usually soothes your soul, or recently piqued your interest\u2014the more obscure, maybe the more interesting<\/a>. Then find accounts on the topic that are bright and encouraging.<\/p>\n\n\n \u201cFill your feed with more people that have bodies, homes, [and budgets] that look like yours,\u201d says Davis.<\/p>\n\n\n Here\u2019s why: \u201cIf all you follow are thin, rich influencers, you are likely going to feel inadequate, and you\u2019ll find yourself comparing your life to theirs,\u201d Davis explains.\u00a0<\/strong><\/p>\n\n\n If you\u2019d like to learn from your social feeds, knowing the distinction between inspirational and aspirational is important.<\/p>\n\n\n Before following someone, Davis asks herself:\u00a0<\/p>\n\n\n \u201cIs this account going to inspire me to be the person I want to be in terms of healing and growth, or is it simply intended to aspire me to want what this person has in terms of a body, a house, an income, fame, beauty, organization, etc.? Is this account going to help me live my best life or will I simply be watching someone else live theirs?\u201d<\/p>\n\n\n The good news: Social media is packed with excellent, enjoyable, thoughtful content. Here are some favorite accounts of the therapists we interviewed, which might be a fit for your feed:<\/p>\n\n\n\n But remember: Pay attention to how each account makes you<\/em> feel. A great account stops being great if it\u2019s triggering negative reactions.\u00a0\u00a0<\/p>\n\n\n Sometimes the issue isn\u2019t with our feeds but the frequency of our use. If you\u2019re scrolling a bit too much (you\u2019re not alone,\u00a0 try these tiny tweaks to cut down:<\/p>\n\n\n\n Social media can have serious downsides and<\/em> important perks. The key is to amplify the positives by creating a feed that supports your mental health.<\/p>\n\n\n Make your social media into a space that honors your physical, emotional, and social wellbeing. \u201cYour social media feed is one of your windows into the world,\u201d Sokolovic says. \u201cRemember: You have control over what you consume.\u201d<\/p>\n\nWhat Is the Connection Between Social Media and Mental Health?<\/h2>\n\n\n\n
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<\/figure><\/div>\n\n\nHow to Use Social Media in a Healthy Way<\/h2>\n\n\n\n
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<\/figure><\/div>\n\n\nSlow Down While You Scroll<\/h3>\n\n\n
Survey Your Self-Esteem<\/h3>\n\n\n
Identify Your Intentions<\/h3>\n\n\n
Conduct the 3-Posts Test<\/h3>\n\n\n
Be Picky With Your Likes<\/h3>\n\n\n
Skip Accounts That Promote Diet Culture<\/h3>\n\n\n
Make a Difference With Tangible Steps<\/h3>\n\n\n
Harness a Hobby<\/h3>\n\n\n
Follow Relatable People<\/h3>\n\n\n
Think Inspirational, Not Aspirational<\/h3>\n\n\n
Follow Uplifting, Insightful, Positive Accounts<\/h3>\n\n\n
Make Your Phone Less Fun<\/h3>\n\n\n
The Takeaway<\/h2>\n\n\n
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