On the positive side, social media can also help people connect with friends and family. This is especially true for people with minority or stigmatized identities: social media can help them find a community of similar people who may live far away.
So what should we do? Is the only answer for us to give up social media altogether? Or can we learn to use social media more intelligently?
A new study from our lab, the Promoting Equitable, Affirming Relationships Lab at the University of British Columbia, suggests not only is this possible, but also that conscious use of social media can actually improve well-being. The study’s findings highlight the potential of social media to be a tool for good rather than a source of stress.
There are numerous digital self-control tools such as blocking mechanisms and timers that help us limit our use of social media. However, we asked ourselves the question: What if simply using social media could maximize its positive aspects in our lives and minimize its negative aspects?
Use social media for maximum benefit
In our six-week study, 393 Canadian young adults with some mental health symptoms and concerns about the impact of social media on their lives were divided into three groups:
- A control group that continued with their usual routines
- An abstinence group has called for a complete break from social media
- An educational program group trained in targeted use
The educational program showed people how to avoid the downsides – such as the pressure to look or act a certain way online – and instead focus on the good things.
To this end, we have prioritized quality over quantity when it comes to social media interactions. Participants built a healthier online environment by muting or unfollowing accounts that triggered envy or negative self-comparison and by prioritizing close friendships.
Instead of passively scrolling, they were encouraged to actively engage with friends by commenting or sending direct messages — behavior that tends to deepen meaningful connections while helping users feel more socially supported.
We also asked all participants to track their screen time and report to us on their well-being.
The study found that participants who took a break from social media or participated in an educational program on intentional social media use experienced improvements in their mental health.
Feel less lonely
Our results are promising. Those who took a break experienced fewer symptoms of depression and anxiety, while those who participated in the educational program felt less lonely and experienced less fomo.
Our education program also had an unintended impact on social media habits. Although participants in this program did not limit their social media use as much as those in the abstinence group, they still reduced their screen time compared to the control group.
We suspect that as they began using social media more consciously, they stopped using the type of use that made them feel bad, but increased or maintained the type of use that made them feel good.
Stop social comparisons
In both groups – those who took a break and those who completed the educational program – the tendency to compare themselves with others online decreased. This is a big step as social comparison is often touted as the root of all evil that results from social media use.
Overall, both approaches reduced unhealthy social media habits and improved well-being. Conscious and connected use of social media could be just as beneficial and potentially more sustainable for some than quitting altogether.
Our findings suggest that with the right guidance, young adults can create a more positive experience using social media to support, rather than hinder, their mental health.
Looking for real connections
In the Promoting Equitable, Affirming, Relationships Lab, we explore how young people build supportive and lasting relationships – both online and in person.
Part of our work is exploring and understanding how social media can be used to help people find community. Conversely, we look for ways to avoid the potential disadvantages of the online space.
While our study offers some solutions, the bigger question remains: How can we continue to foster supportive and authentic connections in an increasingly digital world?
Conclusion? Social media is here to stay and we need to find the healthiest ways to deal with it.
Through our research, we hope to spark a conversation about how we can make social media a tool for real connection rather than a source of stress for a healthier online experience.
