How Limiting My Social Media Use Helps My Depression

When I feel like the internet is affecting my mental health, I turn to these tips to get back to a healthier mindset and relationship with my online networks.

Often, I start the day by checking social media on my phone. It’s like a ritual where I catch up with a few close friends or work connections before mindlessly scrolling through my feed.

Doing an activity without any clear purpose might sound freeing. But when I’m depressed, this habit of aimless scrolling makes me feel worse about myself.

I start comparing my life to someone else’s, whether it’s a friend or a total stranger. As much as I enjoy building connections online, in these moments, I struggle to see their happiness as anything other than a reminder of my inadequacies.

If you’re like me and use social media to find work or connect with loved ones, vowing to stay offline or delete my accounts isn’t a realistic goal.

Instead, it helps to be more intentional about how I use social media. This includes limiting my time on these apps and investing more energy into positive connections.

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Recognizing how social media is affecting my mood

There may be algorithms involved, but social media often feels like a game of chance. You never know what will pop up in your feed.

Sometimes I’ll get pulled in by gossip about a famous actor, or I’ll read a post warning about the effects of climate change. Before I know it, I’ve gone from boredom to feeling intrigued or hopeless about our planet’s future.

While social media may not necessarily be the cause of my depression, it can trigger negative feelings like anger and hopelessness, which can worsen my symptoms.

Feeling depressed may lead someone to seek connections online, but research suggests that social media influences depression and loneliness.

A 2020 study on Facebook users between the ages of 13 and 35 found that engagement with the site was associated with more depressive symptoms and less family satisfaction.

On the one hand, social media can help you stay connected with extended family and friends, but for some people, it can prompt feelings of envy or a fear of missing out (FOMO) on important milestones.

Moreover, the way you engage with social media seems to make a difference with depression. A 2021 review suggests that depression is linked to problematic use of networking sites, such as the frequency of use and dependence on them, as opposed to the amount of time spent on social media.

When I know to take a break

Everyone’s relationship with social media is different. For some people, it’s a way to connect with online communities, including those focused on managing depression.

Since there’s no blanket rule, it’s worth considering how social media is affecting your daily life and ability to carry out routines and responsibilities. For me, trying to be more aware of when social media is affecting my mood has been helpful.

Here are some signs I’ve noticed that are relevant to my depression:

• ruminating about something I read online
• having difficulty sleeping
• feeling drained or tired
• losing all sense of time when I’m scrolling
• feeling anxious or on edge
• avoiding work or activities I enjoy
• feeling guilty or worthless for not being productive

As negative as these sound, I also experience the joy of waking up to videos that my friend frequently posts of her dogs. After exchanging a few messages and updates about our dogs, I feel lighter and ready to take on the day.

Social media isn’t all bad. Instead, it’s about increasing self-awareness and noticing when those subtle mood shifts are taking place, so I can do something about it.

Developing a healthier relationship with social media

As a writer, it’s important for me to have a professional presence, which includes interacting with fellow creators. I also recognize that my time and attention span are limited, so it’s important to be engaged while also setting reasonable limits.

Here are some strategies I’ve tried and why they’re helpful.

1. Muting or unfollowing accounts: I don’t like to admit this, but I’m jealous of certain people in my social network. Muting them allows me to stay connected while avoiding the barrage of their successes and career milestones. I also unfollow accounts that are full of complaints that tend to fuel my negative thoughts and feelings.
2. Reaching out to someone: When FOMO hits after seeing a family member’s tropical vacation or a birthday dinner to which I didn’t get an invite, I make a point of reaching out to someone. I’ll send them a text or a photo of my dogs. That way, I’ve turned the feeling of being rejected or isolated into an opportunity to strengthen an existing connection or to make a new one.
3. Turning off notifications: Not seeing those alerts on my phone has been a game changer for cutting down on distractions. I can choose when to check email or social media rather than being at the mercy of notifications.
4. Setting a time limit: There are built-in features on many smart phones that can help with tracking your screen time or limiting your app usage. For me, having a time limit works best when I don’t treat social media as a reward for completing a task. For example, I’ll give myself 20 minutes to scroll before doing a chore or project for work. Rewarding myself with something other than social media makes it seem less appealing.
5. Setting an intention: Another strategy for limiting my use is setting an intention. Before logging on, I ask myself, what’s my intention? If I can’t think of one, I find something else to do.
6. Posting then closing: Getting likes and comments feels good, but it can feed into a need for external validation. What helps is posting something in hopes that it will offer insight into a relatable problem or simply brighten someone’s day. Closing the app is a reminder to myself that I’m sharing without any expectation of validation.

The takeaway

Depression can leave you feeling hopeless and isolated. As much as social media can be a tool for connecting with others and learning ways to cope with depression, it can also add to the burden of depression.

If social media is affecting your sleep, work, or enjoyment of life, it can help to reconsider your relationship with these social networking sites and make necessary changes.