Control the Scroll - Our Relationships with Social Media and how it Impacts our Mental Health

Let’s face it, while tech has made our lives easier we need to redefine our relationship with it as “it’s complicated.” The truth is while there is still a lot of good, there’s also a lot of really f*cking bad. While we can stay connected with friends, express ourselves the way we want, and find entertainment, we can also suffer due to comparison, envy, negative body image, and major FOMO. TL; DR social can seriously impact our mental health and make us feel like shit with just one swipe.

From body image to cancel culture and going “offline” in the age of the internet, there are so many ways social media can affect you and your mental health. And since there’s no escaping it, we’ve put together some resources you can implement day-to-day to improve your wellbeing and feel a bit more balanced.

How (and how much) we use it

A study by the McKinsey Health Institute reports that Gen Z and Millennials engage both actively and passively with social media. Passive use (AKA “scrolling”) can lead people to develop a shitty view of themselves with extended exposure. Or it can feel like you’re stuck at home in a flop era but everyone else is outside living their best life. So, friendly reminder: people are typically only posting their highly curated reels, FaceTuned photos, and meticulously edited videos – basically, it’s really fucking easy to lie on the internet for clout.

Active social use (think creating content or posting) can feel bad too, because users often spend hours (if not days!) monitoring a post’s engagement. It might make you feel in control, but this can also create a feeling that you must keep up appearances, which can add a lot of stress to your life.

Both passive and active use of social media platforms have their ups and downs. The internet remains undefeated when it comes to comedy, so it’s easy to spend hours watching TikToks on your phone. But it’s just good to remember that social media is a reflection for our filtered lives, and is not a mirror for real life.

Take inventory right now and count all the social media apps you have downloaded on your phone. With new apps popping up every day, it’s easy to add more and more screen time without really noticing it. Need a dose of reality? Mental health experts say you should spend no more than 30-60 minutes outside of work on screens per day. That’s likely a sh*t ton less than where most of us are today.

Make it intentional

The good news is with a few simple changes you can use social with more intentionality, and create a better environment for your mental health.

Do an experiment where you enable the social media timer settings that come standard on most phones (and even within the Instagram app!). You’ll be shocked at how quickly you hit the 1 hour/2 hour/5 hour daily limit that you set for yourself. Even this simple reminder will help you keep yourself accountable for the amount of time you spend on social platforms. Imagine how different your life could feel if you traded even 1 of those scrolling hours for an activity like painting or writing.
Don’t rush in the morning and wake up and look at your phone. Give yourself some “me time” -- whether it's meditation, breathing exercises or making sure you take advantage of the walk to your train, or office without looking at your phone. If you drive to work, maybe try every other day to take a quick walk around the block if the weather permits to get some fresh air and daylight (vitamin D is a real thing and lack of it is linked to depression).
Create a better bedtime routine. Maybe you scroll on TikTok before falling asleep. You don’t have to give it up, just make a point of scrolling TikTok at least an hour or two before bed before switching it off for the night, to give your brain a chance to power off slowly.
Notice what kind of content you’re drawn to. If you are finding that your body image goes down every time you go on Instagram– purge your feed. Commit to only seeing content you enjoy. Unfollowing content that makes negative feelings creep has to go.

Resources Roundup for You

Here are some resources that can help you navigate your mental health

Watch

If 9/10 Americans say social is negatively impacting their mental health, chances are it's impacting yours, too. In this must-watch video, Protecting Your Mental Health in the Digital Age -- TLC sat down with Dr. Alicia Octavia, doctor of social work and yogi, and Devin Peyton social media strategist and digital nomad, to talk real life sh*t and why it’s OK. In this video, we dig in to discuss:

WTF do we mean when we say mental health
How to cope with pressures of social
How to feel less alone
How to find support groups
Resources + more

The Netflix documentary The Social Dilemma is a must-see for anyone who's ever wondered how social media is impacting their mental health.

It's a fascinating look at the dangers of social networking from those who know it best, the developers themselves.

The show is dramatic and suspenseful, while also being informative and educational. It answers questions like:

Why do we feel lonely when we're surrounded by people?
What is social media doing to our brains?
How does social media affect our relationships?
When does it become an addiction?
What is it about social media that makes it so addictive?

Read

Some helpful articles related to these topics include, “How Heavy Use of Social Media is Linked to Mental Illness” by the Economist, “Gen Z Mental Health: The Impact of Tech and Social Media” by the McKinsey Health Institute.

Listen

There are a lot of podcasts out there that are filled with expert opinions and can help you with your mental health, but it can be hard to figure out which ones are worth your time.

Our personal favorites are:

Therapy for Black Girl

Clinical psychologist, Dr. Joy Harden Bradford, provides advice and mental health education for your personal and professional lives. Dedicated to encouraging the mental wellness of Black women and girls, this podcast focuses on offering advice and mental health education for your personal and professional lives.

2. The Happiness Lab

Join Dr. Laurie Santos as she takes you through her research on happiness, including the latest scientific research and some surprising stories that will change the way you think about happiness forever.

3. Cleaning Up the Mental Mess

Dr. Caroline Leaf is a cognitive neuroscientist and bestselling author who will provide you with practical and scientific tips and tools to help you take back control over your mental, emotional, and physical health.

Apps

Some apps are great for calming your mind and helping with sleep, anxiety, and stress. We love “Headspace” and “Calm”. They provide story-like sessions with soothing voices and expert advice.
Other apps that can help to keep you accountable with managing your social media platforms are “Forest” and “Freedom”.