How do I deal with social media affecting my mental health?

Social media can significantly impact mental health through comparison, cyberbullying, information overload, and addictive usage patterns. While these platforms can provide connection and support, they can also contribute to Anxiety disorder, Major depressive disorder, and low self-esteem. Learning to use social media mindfully can help protect your mental wellbeing. Recognize how social media affects your mood and mental state by paying attention to how you feel before, during, and after using these platforms. Notice if you feel anxious, depressed, angry, or inadequate after scrolling through feeds or engaging with content. Set Personal boundaries around your social media use by establishing specific times when you'll check platforms, limiting daily usage time, or designating social media-free periods such as before bed or during meals. Many phones have built-in tools to help monitor and limit usage. Curate your feeds carefully by unfollowing accounts that consistently make you feel bad about yourself, whether they promote unrealistic standards, share negative content, or trigger comparison and envy. Follow accounts that inspire, educate, or bring you joy instead. Remember that social media presents a curated version of people's lives, not the complete reality. People typically share their best moments and achievements while hiding struggles, failures, and ordinary daily experiences. Comparing your real life to others' highlight reels is inherently unfair. Practice mindful social media use by being intentional about when and why you're using these platforms. Ask yourself whether you're using social media to connect with others, learn something specific, or just to avoid boredom or difficult emotions. Take regular breaks from social media, whether for a few hours, days, or longer periods. These breaks can help you gain perspective on how these platforms affect your mental health and reduce dependency on them for entertainment or validation. Engage positively when you do use social media by commenting supportively on friends' posts, sharing helpful content, or using platforms to maintain meaningful connections rather than just passively consuming content. Be cautious about seeking validation through likes, comments, and shares, as this can create an unhealthy dependency on external approval. Focus on using social media for genuine connection rather than ego boosting. Limit exposure to negative news and content that increases Anxiety disorder or Major depressive disorder. While staying informed is important, constant exposure to distressing news can worsen mental health symptoms and create a skewed perception of reality. Consider the quality of your online interactions and Interpersonal relationship. If social media is your primary form of social connection, work on building in-person Interpersonal relationship and activities that don't involve screens. Use privacy settings and blocking features to protect yourself from cyberbullying, harassment, or unwanted contact. Don't hesitate to remove or block people who consistently make you feel bad or unsafe online. Be mindful of how you present yourself on social media and whether you're creating unrealistic pressure to maintain a perfect image. Sharing authentic moments, including struggles and imperfections, can be more fulfilling than maintaining a facade. Recognize signs of social media addiction recovery, such as feeling anxious when you can't check your accounts, spending more time online than intended, or neglecting real-life responsibilities and Interpersonal relationship for social media use. Find alternative activities to replace excessive social media use, such as reading, exercising, spending time in nature, pursuing hobbies, or engaging in face-to-face social activities. Having fulfilling offline activities can reduce dependence on social media for entertainment. Consider using apps or tools that help monitor and limit social media usage if you're struggling to control your consumption on your own. Many people find that external accountability helps them maintain healthier Personal boundaries. Seek professional help if social media use is significantly impacting your mental health, Interpersonal relationship, or daily functioning. Therapists can help you develop healthier Interpersonal relationship with technology and address underlying issues that might make you vulnerable to social media's negative effects. Remember that you have control over your social media experience and can make choices that support rather than harm your mental health. It may take time to find the right balance, but prioritizing your wellbeing over online engagement is always worthwhile.