Social media has a lot going for it, but it’s important to be mindful of how much time we spend on it. What starts as a fun scroll can sometimes take a turn and impact our mood or mental health. When used without care, social media can have serious effects on how we feel.

Connecting with friends, family, or even meeting new people online can be great for staying in touch and lifting your spirits. But remember, real-world connections are just as important. It’s not unusual to feel lonely or left out after spending too much time on social media (hello, FOMO!). Too much screen time can even make feelings of anxiety, depression or suicide. 

Sometimes, social media can feel overwhelming – whether it’s the constant news, a disturbing post, or someone being hateful online. These are just a few ways it can affect our mental health.

Here are some signs that social media might be messing with your mood:

• Relying on social media instead of real-life interactions
• Comparing yourself to people online, whether it’s their experiences or appearance
• Feeling distracted from school, work, or everyday life
• Struggling to get a good night’s sleep
• Feeling more anxious, depressed, or lonely after scrolling
• Finding yourself doomscrolling or struggling to exit the app even though you want to 
• checking social media in every free moment

Luckily, there are ways to protect your mental health while still enjoying social media:

• Limit your time online. You can set app limits (like on TikTok or Instagram) in your phone settings, so it gives you a nudge when you’ve been on for an hour or two.
• Cut down on social media use before bed to help you sleep better.
• Hang out with your friends IRL.
• Check in with how social media makes you feel. Does it lift you up or bring you down?
• Don’t be afraid to unfollow or hide accounts that don’t make you feel good.
• Follow accounts that make your feed kinder, like @beafeministgirl, @hearherstories, and @bodypositivityadvocacy, which are all about spreading positivity.

Want to learn more about having a healthier social media experience? Check out this Ted Talk. 

Where to get help 

Social media can also be a place to open up about mental health. Sometimes it’s easier to talk online than face-to-face. If you or someone you know is struggling, there’s support out there.

• #ChatSafe: A great guide for talking about mental health, self-harm, or suicide safely online.
• Kids Helpline and Lifeline: Free and confidential online and phone counselling services.
• For eating disorders or body image concerns, the Butterfly Foundation has fantastic resources and a national helpline.