Don’t want to ditch social media, but feel like it’s taking a toll on your mental health? You might not have to choose.
New research from the University of British Columbia suggests that improving mental health among young people isn’t about reducing time spent on social media, but rather changing the way they engage with it.
“For many young people, it’s not about logging off. It’s about leaning in — in the right way,” said Dr. Amori Mikami, a psychology professor at UBC and lead author of the study, who pinpointed four strategies for more mindful social media use.
Searching for a solution
US teens spend an average of 4.8 hours a day glued to social media apps like YouTube, TikTok, Instagram, Facebook and X, according to a Gallup poll.
While there’s no concrete evidence directly linking social media to the surge in mental health issues among adolescents and young adults, studies show that the more time people spend scrolling, the higher their chances of experiencing symptoms of depression, anxiety and low self-esteem.
In one survey, three in four Gen Zers said that social media has negatively impacted their mental health. However, many also pointed to the positives of being online, such as connecting with loved ones and finding others who share their experiences, interests or identities.
“There’s a lot of talk about how damaging social media can be, but our team wanted to see if this was really the full picture or if the way people engage with social media might make a difference,” said Mikami.
Mindful use vs. total abstinence
To find out, Mikami and her team recruited 393 Canadians aged 17 to 29 who were experiencing mental health symptoms and were concerned about the effect of social media on their well-being.
The participants were split into three groups:
- A control group that maintained their usual routines.
- An abstinence group that quit social media entirely.
- A “tutorial” group that received coaching on how to use social media more intentionally.
After six weeks, researchers found that both the abstinence and tutorial groups reduced their social media usage, engaged in less passive scrolling and spent less time comparing themselves to others.
Each approach also brought its own mental health benefits. The tutorial group reported feeling less lonely and experiencing less FOMO by focusing on quality interactions rather than quantity.
Meanwhile, those who took a complete break from social media saw improvements in anxiety and depression symptoms but didn’t experience any reduction in loneliness.
“Cutting off social media might reduce some of the pressures young adults feel around presenting a curated image of themselves online. But, stopping social media might also deprive young adults of social connections with friends and family, leading to feelings of isolation,” Mikami said.
Leaning in the right way
So how did the tutorial group improve their social media habits? By following four simple steps to create a healthier online environment.
First, participants took time to reflect on when their social media use positively impacted their lives versus when it caused harm. This exercise was designed to raise awareness and mindfulness about their usage patterns.
Next, they were encouraged to consider the curated nature of social media posts — a reminder that not everything they see online is a true reflection of reality. This tactic is aimed at curbing the damaging habit of social comparison — often a trigger for anxiety and depression.
For the third step, participants unfollowed or muted accounts that stirred envy or negative self-comparisons, effectively cleaning up their feeds and eliminating sources of negativity.
Lastly, the group focused on active engagement, prioritizing real connections over passive use. Rather than mindlessly scrolling through feeds, they were encouraged to comment on posts or send direct messages to friends — interactions that researchers found foster deeper connections and stronger feelings of social support.
Mikami said she believes this approach offers a sustainable alternative to completely leaving social media and could help break the cycle of “quit-and-return” that so many of us fall into.
“Social media is here to stay, and for many people, quitting isn’t a realistic option,” Mikami said. “With the right guidance, young adults can curate a more positive experience, using social media to support their mental health instead of detracting from it.”
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