The Impact of Social Media on Mental Health & How to Overcome it
Ever closed an app feeling worse than when you opened it? Studies show that nearly half of young adults say social media makes them feel anxious or inadequate — even though they log in every day (Weir, 2023).
For many young adults, social media isn’t just fun — it can trigger anxiety, self-comparison, FOMO (fear of missing out), and distract from mental wellness. While social media can connect us to other communities, creativity, and expression; there can also be a negative side which creates a distort self-image and increases anxiety. Social media has been skyrocketing since COVID; since everyone was in quarantine due to this virus, teens and young adults needed a way to connect with others. However, because social media was the only way to connect with friends and family during this time, overtime young adults and teens gained an addiction towards social media usage. There are many reason why we tend to engage with social media, these are the need for validation, social identity & belonging, the dopamine effect, and FOMO.
As human we are constantly seeking validation from others and social media can provide a quick solution to this itch. When someone likes, comments, or shares a post we instantly receive a dopamine rush that makes use feel good. This is how the dopamine effect comes into play, “every notification, like, or comment triggers a small rush of dopamine, the brain’s “reward chemical,” giving us a sense of pleasure and accomplishment” (Social Hospitality, 2025) .However, this can create an addiction where you begin to constantly monitor these statistics which begins to create anxiety. This anxiety triggers you to look and see if the same people have interacted with a post, when you see that they haven’t you begin to overthink and ask yourself whether you’re worthy enough. This can create a loophole where one begins to spiral and even begin to double-check whether your feed is worthy or has an “aesthetic.” This can effect our social identity and belonging; as social hospitality mentions, “People engage with content that resonates with their sense of identity or aligns with their values.
“By following brands that reflect their personal beliefs or interests, users feel a sense of belonging to a larger community” (2025). While we find content that speaks to us and shares a valuable connection, this can help create a positive connection. Creating these positive connects also decreases the feeling of FOMO. As we are a society that is constantly changing we feel the need to stay in the loop of our friends, families, and even society as a whole. While social media lets you stay tuned, it can also leave you feeling left out this can increase anxiety, depression, and low self-esteem. This is also due to the impact of online personas; the pressure to appear like you “have it all figured out” due to others appearing this way.
It’s important to remember that social media isn’t all bad. When used intentionally, it can be a powerful tool for connection, creativity, and self-expression. Many young adults find support groups online for anxiety, grief, or identity, and these virtual communities can offer a sense of belonging that’s hard to find elsewhere. Platforms can also amplify cultural pride, raise awareness about mental health, and help people feel seen and validated. But the same apps that connect us can also drain us. The constant pressure to post, compare, or “keep up” can shift social media from a space of joy to one of emotional exhaustion. The more we measure our worth by likes and engagement, the more disconnected we become from our authentic selves.
Healthy engagement looks like being mindful of how and why you use social media — not letting it dictate how you feel about yourself. The key is to notice the tipping point: when connection becomes comparison, or when scrolling leaves you feeling anxious instead of inspired.
Some practical way to set a boundary with social media usage are by setting app limits or use “Do Not Disturb” during certain hours:
Follow pages that promote self-growth, not comparison.
Unfollow or mute content that triggers negative emotions.
Check in with yourself before and after scrolling — “How does this make me feel?”
Replace screen time with grounding activities (taking a walk, journaling, attending yoga/pilates class, or grabbing a coffee)
Social media will always be a part of our world — but you get to decide how it shapes yours. Protect your peace, curate your space, and remember: you’re already enough, even when you’re offline.
References:
MHA. (2025). Social Media and Mental Health. Mental Health America. https://mhanational.org/resources/social-media-and-mental-health/
Social Hospitality. (2024). The psychology behind Social Media engagement. https://socialhospitality.com/2024/10/the-psychology-behind-social-media-engagement/
Weir, K. (2023). Social Media Brings Benefits and Risks to Teens. Psychology can Help Identify a Path Forward. American Psychological Association. https://www.apa.org/monitor/2023/09/protecting-teens-on-social-media
Supervised by Jennifer Vasquez, PhD, LCSW-S at Inspired Practice LLC
