You grab your phone to check your social media feed for “just five minutes.” After reading all about your friend’s sparkling social gathering, checking out hairstyle before-and-afters and catching up on the latest celebrity gossip, you look up — and a full hour has passed by.

And somehow, you feel more dissatisfied and unhappy than you were before you picked up your phone.

Sound familiar? Studies show that social media can fuel comparison, FOMO (fear of missing out), self-consciousness and feelings of inadequacy — all of which impact our mental health, leading to anxiety and even depression.

It’s easy to say just stop using social media. But with social media such a big part of everyone’s lives, it’s more practical to make social media work for you. How? By nurturing a more positive online presence.

5 ways to use social media and protect your mental health 

1. Curate your feed. Remember, you influence what flows into your social media feed with the content you view. So, start by cleaning up the people or pages you follow, removing those that trigger negativity, anxiety or comparison. You can also hide or snooze suggested accounts as needed. Then, actively seek out pages and people that bring you joy, whether it’s family and friends you love, funny cat memes or inspirational quotes.
2. Avoid filters — and recognize when others use them. Filters are fun, but they can make you start feeling dissatisfied with how you “really” look. And here’s the real deal: At least 50% of social media users admit to editing their photos before posting. So, do your best to stop comparing, and just remind yourself that images on social media are often filtered, photoshopped or staged to look as good as possible.
3. Make positive connections. Lean in on the “social” aspects of social media. Instead of just mindlessly scrolling, reach out. Start a conversation with a friend by posting a positive comment and/or a question in response to a post, spread cheer with an encouraging word or helpful advice in a group you follow, or celebrate wins and achievements with “You rock!”
4. Be mindful of how much time you’re really spending on social media. Studies show that most of us spend more than two hours every day scrolling on social. But in one study, researchers found that people who used social media for only 30 minutes a day self-reported less loneliness, depression, anxiety and FOMO. So if you want to reduce your anxiety, try cutting back. For example, decide that you won’t browse social media at certain times (or set a timer on social media use!) and mute notifications.
5. Protect your privacy. One thing everyone should do right now is check their privacy settings. By limiting who can see and comment on your posts, you can protect yourself from scammers as well as online harassment — or even just awkward comments from that opinionated acquaintance.

Finally, consider this: Are you spending as much time with others as you do on social media? Make an effort to spend time in person with family and friends, instead of just connecting online or through texts. A full digital detox can sometimes help jumpstart better mental well-being and help you recharge.

Feel like your social media dependence is more like an addiction or that it’s causing harmful anxiety? Turn to Willowbrooke at Tanner’s array of outpatient services. Call 770-812-3266 for a free screening.