By Khloe Crimando, MS, LAC
Social media has become a place where we are spending more and more of our time. As platforms have grown in popularity, users have been able to build community, connect with peers, explore shared interests, and access instant news and educational content. While social media has expanded many horizons, it has also introduced significant mental health challenges that impact people of all ages.
Research has consistently shown that heavy social media use can be particularly harmful. A common effect includes increased comparison to others, often leaving individuals feeling as though they are not measuring up to the curated images they see online. These comparisons can be especially damaging when it comes to body image, as unrealistic standards are frequently reinforced through social media content. Additionally, social media can create an environment where harmful messaging and language occur, further impacting self-esteem and overall mental well-being.
Let’s face it — social media has addictive qualities that can easily pull us into endless loops of distressing news, harmful images, or simply unwanted content. These platforms are intentionally designed to keep users engaged, often without consideration for the impact on an individual’s well-being. As a result, heavy social media use has been linked to sleep disturbances, increased anxiety and depression, and persistent feelings of unease.
While the simple solution might seem to be eliminating social media entirely, it’s not that straightforward for many of us. We often worry about feeling disconnected or missing out if we step away. However, there are ways to thoughtfully curate our social media feeds to reduce harm and support our emotional well-being. Here are some suggestions to help manage the content we consume:
Allow for Change:
Just because we chose to follow an account in the past doesn’t mean we need to engage with their content forever. Take time to review who you’re following and consider removing accounts that trigger negative feelings, reinforce unhelpful beliefs, or no longer feel aligned with your values. Not ready to unfollow completely? Use the mute feature to limit how much content you see from each account. This allows you to mute posts and stories without disconnecting from the account entirely.
This process can take time, so feel free to review just a few accounts at a time if that feels more manageable.
Seek Intentional Content:
Take a moment to reflect on what you want to see when you log into your social media accounts. Are you looking for positive news, people who support your goals and lifestyle, or lighthearted videos that bring humor to your day? Identify the type of content you want to engage with and seek out accounts that align with those intentions.
I personally enjoy the Instagram account @globalpostitivenews for its heartwarming stories and uplifting news from around the world. I find it especially helpful for balancing the heavier, more serious content I encounter from other news and global event sources. I also enjoy following local charities, nonprofits, and other community organizations, as it helps me feel connected to the positive work happening in my area.
Pick What You Want to See:
Instagram’s Hidden Words feature allows you to block specific words you don’t want to see. Comments containing these words are filtered out from your view, helping protect you from harmful or triggering language. Under Content Preferences, you can filter out specific words, phrases, or hashtags to limit unwanted content. Explore this page to adjust your access to sensitive or political content and to update your interests.
I recently discovered that you can also use this feature to review the content you’ve been engaging with and refine your algorithm by choosing what you want to see more or less of in your feed.
Reality Check:
Remember that much of what we see online is edited, filtered, or otherwise altered to appear different from real life. However, there are many accounts and creators that promote realistic and positive body image ideals. Take note of which accounts make you feel good about yourself and your body, and consider unfollowing those that don’t.
This will look different for everyone. Some may want more content that showcases real, unedited bodies, greater diversity, or balanced messages around food and mindful movement. Reflect on what you personally need more of and seek out content that supports that.
Lately, I’ve been enjoying learning about intuitive eating and following accounts that promote fueling our bodies in intentional and joyful ways.
Mindful Limits:
Too much of anything is too much — even the best things are best enjoyed in moderation. Setting limits on how much time is spent engaging in social media can play a significant role in managing our media consumption. Set time limits on your phone to remind you to step away as needed. This may look like adjusting your screen time settings and setting limits for each app. It can also be helpful to use Do Not Disturb mode or turn off notifications to minimize opportunities to pick up and engage with your phone.
Personally, I like to leave my phone out of sight or in another room when I am struggling to resist checking it. You might even limit phone use in certain spaces in your home, such as your bedroom, bathroom, or other personal spaces. Play around with what settings minimize distractions and help you stay focused.
Keep Your Hands Busy:
For many of us, scrolling has become muscle memory. It has become such an automatic and subconscious activity that we engage without much intention. When we stop scrolling, we can often feel as though we are missing something, which may lead us to pick up our phones and start all over again. To help resist the urge to scroll, try using a fidget toy or another sensory object such as a worry stone, pop-it, stress ball, or spinner to keep your hands occupied and reduce unintentional social media use.
Ultimately, social media doesn’t have to be all or nothing. By intentionally curating our feeds, setting boundaries, and engaging with content that uplifts rather than harms us, we can build a healthier relationship with these platforms. Mindful usage allows us to stay connected and informed while also protecting our mental and emotional well-being.
Thank you for taking a moment to read my social media tips. Remember, scrolling can be a tough habit to break, and it’s completely normal to struggle with its effects. If you’re finding that social media is impacting your well-being, don’t hesitate to reach out for support.
Khloe takes a person-centered approach to therapy, drawing on evidence-based practices such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Psychodynamic therapy, Motivational Interviewing (MI), and mindfulness techniques. She has supported clients navigating challenges including anxiety, depression, stress management, life transitions, and relationship concerns. Grounded in a whole-health perspective, Khloe recognizes the connection between mental, emotional, physical, social, and spiritual well-being. With a background in the arts alongside her clinical training, she brings creativity and empathy to her work, fostering a safe and inclusive environment where healing and growth can emerge through self-awareness, resilience, and the exploration of each client’s unique story and strengths.
Email us at info@exceptionalwellnesscounseling.com
Call us (908) 415-2042
