Social media’s role in mental health is under scrutiny, with research consistently linking excessive use to anxiety, depression, and feelings of isolation. Despite these concerns, a recent study suggests that young adults can improve their mental well-being by using social media more intentionally, rather than quitting it altogether.
Social media is woven into daily life, especially for young adults, 80% of whom spend nearly three hours a day on platforms like Instagram and Facebook. For many, it’s the first activity they engage with in the morning and the last before they go to bed. While social media has been criticized for contributing to mental health issues, it can also offer positive connections, particularly for marginalized communities seeking supportive networks.
Researchers at the University of British Columbia’s Promoting Equitable, Affirming Relationships Lab conducted a six-week study with 393 Canadian young adults who had concerns about social media’s impact on their lives. The study divided participants into three groups: a control group that continued their usual routines, an abstinence group that was asked to take a break from social media, and an educational group that was coached on how to use social media intentionally.
The findings were encouraging. The educational program, which focused on quality over quantity of social media interactions, helped participants avoid the pressures of online comparison and cultivate healthier online environments. Key strategies included muting or unfollowing accounts that triggered negative emotions and prioritizing meaningful interactions with close friends over passive scrolling.
Participants in both the abstinence and educational groups reported improvements in mental health. Those who took a break from social media experienced a reduction in symptoms of anxiety and depression, while those in the educational program felt less lonely and experienced less fear of missing out (FOMO). Interestingly, while the educational group did not reduce their screen time as much as the abstinence group, they did cut down on the types of social media use that made them feel bad, while maintaining positive interactions.
A significant takeaway from the study was that both approaches helped reduce social comparison, a common trigger for negative emotions on social media. The research suggests that curating a more intentional and positive social media experience can be just as effective—if not more sustainable—than quitting altogether.
The study points to a broader need for strategies that allow people, particularly young adults, to use social media in a way that supports their mental health. At the Promoting Equitable, Affirming Relationships Lab, researchers are exploring how to foster supportive, authentic relationships in both the online and offline worlds, aiming to help individuals use social media as a tool for genuine connection, rather than a source of stress.
As social media continues to be a fixture in modern life, the goal is to develop healthier ways to navigate it, turning it into a space that nurtures well-being instead of detracting from it.
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