Mental Health Tips for Social Media
Photos by Marques Jackson Photography.
By Marnie Kunz
Whether you’re feeling overwhelmed from keeping up with the fitness influencers on Instagram or burned out on seeing other runners’ Medal Monday success posts, you are not alone -- social media has become a source of anxiety, depression and even eating disorders and compulsive behavior for many people. Check out these mental health tips for social media to find more balance and peace in an increasingly “connected” world.
As social media’s influence continues to change the world we live in, it’s important to take a step back and take care of your mental health. With these social media mental health tips, you can learn practical ways to prevent and limit social media’s negative effects on your mental health.
Social Media’s Effect on Mental Health
In multiple studies, researchers have found a strong link between increased social media use and an increased risk of depression, anxiety, loneliness, self-harm, and even suicidal thoughts. And with increasing alarm over the effects of Instagram, Facebook, and Tik Tok on mental health, and Congressional committees looking into the matter, it has never been more critical to take care of our own mental health when using social media.
While Facebook can be politically polarizing and divisive, Instagram can be particularly harmful to health-conscious people like runners, as the comparison elements of the app are so strong and there are endless “fitfluencer” accounts that project unrealistic and unhealthy body ideals. It is easy to scroll through your runners Instagram feed and feel inadequate, or like you’re not fast enough, not racing enough, not fit enough, etc.
Twitter, Tik Tok, and Facebook can be just as hard though, as it depends on who you follow and how you feel when engaging with their posts. If you find yourself feeling inadequate, down, anxious, or even out of control with staying on a social media app, it is time to step back.
These mental health tips for social media will help you by setting limits and boundaries, but if you find yourself still struggling, definitely seek professional therapy for help.
Mental Health Tips for Using Social Media
Set boundaries. Set clear boundaries for the time you can scroll social feeds and when you will take a break. You may want to set aside time after work to check your social media but power down at least an hour before bed and at dinner time, for instance. Do not wake up and check your social feeds, as tempting as it may be, as you will get distracted and increase your chances of feeling down or anxious to start the day.
Turn off push notifications. This is a lifesaver that will save you so many hours of swiping to check phone notifications. I did this quite a while ago and it’s helped me focus so much better when working.
Delete social apps that do not bring any positive value to your life or that you want to limit heavily. I deleted the Facebook app from my phone during the presidential elections, for instance, to save myself from non-stop political posts and anxiety.
Have designated social media-free time. Have certain times each day when you do not log in or check any social media, such as meal times, family time, or when working on a project. Make early mornings and before bed a social-media free time as well.
Take at least one day off a week from social media. Usually, a weekend day is great for a break from social media. Pick a day when you’re off work and can enjoy the time without worrying about posting, likes or comments.
Use meditation apps like the Healthy Minds app to help de-stress. You can do a 10-minute meditation every morning to start your day instead of logging into social media. You’ll be surprised how much some deep breathing exercises will help you feel more centered and relaxed, and the more you meditate, the more you will enjoy the positive benefits of meditation. Commit to a short meditation every morning. Your mood will thank you!
Get outside! Going outside and running or walking is the best way to de-stress, as we runners know. And you don't have to run - go for a hike, walk your dog, garden, or sit on your patio. Enjoy Mother Nature phone-free and you’ll feel a nice mood boost.
Practice self-care. Take time for yourself to unwind and relax. Treat yourself to a good book or uplifting show, practice a hobby, or enjoy some time doing nothing. Check out my 51 Self-Care Sunday Ideas for more inspiration.
Instagram Features to Protect Your Mental Health
I recently learned about features like hiding likes on Instagram and was so relieved to be able to set more limits on the app. Instagram has been my best and worst social media, as @Runstreet Instagram is our biggest social channel. While Instagram has been awesome at attracting sponsors and reaching a wide audience of runners, it has also sucked up so much of my time and sometimes left me feeling bad about how I look, as well as left me frustrated when I put a lot into it and it stopped growing.
But since Instagram can still be a useful way to connect with runners, setting limits is a life-saver. Here are some options you can try for your mental health if you are navigating Instagram:
Hide the Likes option. Now you can hide the likes on your posts so you and everyone else doesn’t compare or obsess over the numbers. When you create a post, you can choose to Hide Likes for the post, or you can go to old posts and press the three dots in the upper right corner and then choose the Hide Likes option.
Mute push notifications. Mute your push notifications so you don’t get alerts all the time on your phone. You can do this in your phone’s Settings and Notifications section and scroll to Instagram.
Set message preferences. This is a lifesaver to avoid being added to spam group DMs. Go to your Instagram profile and then click the three lines at the top right to go to Settings. Hit Privacy and Messages and you can adjust many controls, deciding who exactly can message you and how.
Set mentions preferences. You can choose to only get mentions from people you follow, no one or everyone. Go to the top of your Instagram profile and click the three lines then click Settings, Privacy, and @ Mentions to do this.
Change comment settings. This is also a timesaver to avoid getting tagged in spam comments or by people you don’t want to engage with and don’t follow. Go to your Instagram profile and click the three lines at the top right then hit Settings, Privacy, and Comments. You can set your preferences here and only allow people you follow to comment on your posts. You can also block certain accounts from commenting on your posts.
Schedule posts in advance. If you’re running a small business like me or have to post on social media for work, use a scheduler to save time and sanity. I like Later for scheduling Instagram and love Canva as a one-stop shop for social media designs and scheduling across platforms.
Mute or unfollow accounts that are not good for your mental health. Just do it. Don’t feel guilty or bad, your mental health will thank you.
For more helpful Instagram and Tik Tok tips and technical questions, check out the Later blog, which is full of helpful tips for social media users. Also, check out our mental health section for more tips to improve your mental state and deal with stress.
And if you need professional help, don’t hesitate to reach out to a therapist. Check with your insurance to find a trained mental health professional for counseling, or check out the Open Path Collective for affordable counseling with therapists with sliding scale rates.
Let me know if you try any of these mental health tips for social media. Feel free to comment below with your best social media mental health tips too (but spam comments will be flagged and deleted.)😉
Related Posts: 10 Self-Care Tips for Runners, 15 Relaxation Techniques to Reduce Stress, How to Avoid the Toxic Positivity Trap
Resources: Healthy Minds app, Later Instagram Scheduler
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.
