You don't want to throw away social media, but do you feel like you're taking a blow to your mental health? You may not need to choose.
New research at the University of British Columbia It suggests that improving the mental health of young people is not about reducing the time they spend on social media, nor is it about changing the way they engage in it.
“For many young people, it's not about logging off, it's about what comes to it – in the right way.” Dr. Amori Mikami saidProfessor of Psychology at UBC and Chief Author of the Study, identifying four strategies for more mindful social media use.
Search for solutions
US teens glue to social media apps such as YouTube, Tiktok, Instagram, Facebook, X, and other average of 4.8 hours a day. Gallup vote.
Although there is no concrete evidence to directly link social media to the surge in mental health issues among adolescents and young adults, the study show The longer people spend scrolling, the more likely they are to experience symptoms of depression, anxiety and low self-esteem.
In one survey, three people from four Gen Zers said social media was having a negative impact on their mental health. However, many pointed out positive things about being online, such as connecting with loved ones and finding others to share their experiences, interests, or identity.
“There's a lot of talk about how damaging social media can do, but our team wanted to see if this really was the big picture and whether the way we interact with social media could make a difference,” Mikami said.
Mindful Use and Complete Abstinence
To investigate, Mikami and her team recruited 393 Canadians, ages 17 to 29, who have experienced mental health symptoms and are concerned about the impact that social media will have on their well-being.
Participants were divided into three groups.
- A control group that maintains normal routines.
- A celibate group that quits social media altogether.
- A “tutorial” group where people were coached on how to use social media more intentionally.
Six weeks later, the researchers found that both abstinence and the tutorial group reduced social media use, reduced passive scrolling, and less time spent comparing with others.
Each approach also brought about unique mental health benefits. The tutorial group reported that it reduced loneliness and did not experience FOMO by focusing on quality interactions rather than quantity.
Meanwhile, those who took a full break from social media saw improvements in symptoms of anxiety and depression, but did not experience a reduction in loneliness.
“Slashing social media could reduce some of the pressure young people feel about presenting curated images online. However, stopping social media can also deprive young adults of social connections with friends and family, leading to a sense of isolation,” Mikami said.
It's tilting the right way
So, how did the tutorial group improve their social media habits? Follow four simple steps to create a healthier online environment.
First, participants took time when social media use caused harm and positively impacted their lives. This exercise was designed to increase awareness and mindfulness about their use patterns.
They were then encouraged to consider the curated nature of social media posts. This reminds us that everything they see online is not a true reflection of reality. This tactic aims to curb harmful habits of social comparison. It is often a trigger for anxiety and depression.
In the third step, participants do not misunderstand accounts that have been mistakenly or muted to stir up vy hopefulness or negative self-competition, effectively clean up the feed and eliminate sources of negativity.
Finally, the group focused on active engagement and prioritized actual connections over passive use. Instead of unconsciously scrolling through the feed, I was encouraged to comment on posts and send messages directly to friends.
Mikami said he believes this approach will provide a sustainable alternative to leaving social media completely and help us break the “stop” cycle that many of us fall into.
“Social media will stay here and for many people, quitting is not a realistic option,” Mikami said. “Good guidance allows younger adults to curate more positive experiences rather than using social media to support their mental health.”
