Is Social Media Bad? A Therapist's Perspective from an Elder Gen Z
Updated: Sep 10
By Lauren Wall
I get this question a lot as a therapist: "Is social media bad for you?"
And honestly… it's complicated.
I've been a consumer of social media since the very beginning. I joined Facebook in middle school. As an "elder Gen Z," my childhood was this mix of running around the cul-de-sac until the streetlights came on, the launch of the first iPhone, the first memes, and those iconic original Instagram filters we all thought were so cool at the time.
I've watched social media change — and my relationship with it has changed too.
The Early Days of Social Media
When I first joined Instagram in middle school, there were:
● No ads
● No influencers
● No algorithm aggressively curating my life
I followed kids from school. We posted #throwbackthursday and #likeforatbh (which had its own problematic vibes, but still). There was definitely cyberbullying and online weirdness — let's not romanticize it — but it was also a space where we:
● Expressed creativity
● Connected with people we didn't get to see every day
● Shared highlights with people we actually knew
It wasn't perfect, but it felt smaller and more human.
Social Media Today
Now… my Instagram feed is roughly:
● 40% ads
● 40% influencers
● 20% people I actually know
And the reason for that shift is simple: social media platforms profit off your attention.
They make money by selling advertising — and advertisers want your eyes on the screen as long as possible. So platforms are designed to be addictive, emotionally activating, and endlessly scrollable.
What keeps your attention? Anger. Comparison. Insecurity. The feeling that you're one purchase away from a better life.
As a therapist, this tracks with what we know about the brain: the more intense an emotion — positive or negative — the more likely you are to stay engaged.
The Social Dilemma (and What It Taught Me)
In undergrad, I watched The Social Dilemma, and it genuinely changed a lot for me. Learning that algorithms are engineered to keep us hooked led me to delete all social media for three months.
My productivity went up. My focus sharpened. I felt calmer and less overstimulated.
But something else happened too: I felt out of the loop. I realized I had been getting most of my news, world events, new music, and pop culture moments from social media. So stepping away created clarity — but also disconnection.
Like most things in mental health, there was a trade-off.
Social Media Isn't Evil — But It Is Powerful
The more I worked with clients, the more I realized something important: social media itself isn't inherently harmful. It's the way we use it — or the way it uses us.
There are real benefits:
● Community and connection
● Creativity and inspiration
● Education and exposure to new ideas
● Professional networking
● Content that normalizes mental health struggles
For me, it's also part of my job. But that doesn't mean we can afford to be unaware of how it affects us.
The Rise of SkinnyTok, Rage-Bait, and Unrealistic Standards
One trend I've noticed — and that concerns me as both a therapist and a former athlete — is the rise of thin inspiration content, unrealistic body standards, constant comparison, and fitness advice that ranges from questionable to dangerous.
These trends can be especially harmful for athletes, perfectionists, teens and college students, and high achievers who are already prone to anxiety or self-criticism.
But there is another side to social media. You can also find content on healthy thought patterns, coping skills, creators who normalize mental health struggles, athletes sharing safe and evidence-based training advice, and communities that make you feel less alone.
Social media isn't just one thing. It's a lot of things at once.
So What Do You Do?
Here's what I share with clients — and practice myself:
Pay attention to how a post makes you feel.
If you feel worse after seeing certain content, that's information. Your body is giving you feedback.
Curate your feed intentionally.
Unfollow pages that make you anxious, angry, or insecure. Follow pages that are educational, calming, or inspiring.
Take breaks when you need them.
Your nervous system needs rest — and stepping away, even briefly, can reset your baseline.
Know your purpose on the app.
Are you there to relax? To learn? To connect? Clarity about your intention changes how you engage.
Remember: you control your attention.
Not the algorithm. Not the ads. Not the influencers. Your time and attention are some of your most valuable resources. Use them in ways that support your mental health, not drain it.
You're Not Alone in This
Struggling with your relationship to social media is one of the most common things clients bring into therapy. If this resonated with you — and you want to explore what a healthier digital life could look like — I'd love to work with you.
Together, we can build a relationship with social media that supports your well-being instead of competing with it.
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