“Is Social Media Bad for You?”

And my honest answer is… it’s complicated.

I’ve been on social media since the very beginning. I joined Facebook in middle school. As an elder Gen Z, my childhood lived in two worlds at once: running around the cul-de-sac until the streetlights came on, and witnessing the launch of the first iPhone, the first memes, and those original Instagram filters we were obsessed with.

I’ve watched social media evolve—and my relationship with it has evolved too.

What Social Media Used to Feel Like

When I first joined Instagram in middle school, there were:

• No ads

• No influencers

• No algorithm aggressively curating my experience

  
  

I followed kids from school. We posted #throwbackthursday and #likeforatbh (problematic in its own ways, sure). There was cyberbullying and online weirdness—let’s not romanticize it—but there was also space to:

• Express creativity

• Connect with people we didn’t see every day

• Share highlights with people we actually knew

  
  

It wasn’t perfect, but it felt smaller, more human, and more relational.

Social Media Today: Why It Feels So Different

Fast forward to now, and my Instagram feed is roughly:

• 40% ads

• 40% influencers

• 20% people I actually know

  
  

That shift isn’t accidental.

Social Media Platforms Profit from Your Attention

Their revenue comes from advertising—and advertisers want you on the app for as long as possible.

So platforms are designed to be:

• Addictive

• Emotionally activating

• Endlessly scrollable

  
  

What keeps people engaged?

• Anger

• Comparison

• Insecurity

• The feeling that you’re one purchase away from a better life

  
  

From a mental health perspective, this makes sense.

The Brain Stays Engaged Longer When Emotions Are Intense—Positive or Negative

The Social Dilemma & What Stepping Away Taught Me

In undergrad, I watched The Social Dilemma, and it genuinely shifted how I saw social media. Learning that algorithms are engineered to keep us hooked led me to delete all social media for three months.

Here’s what happened:

• My productivity increased

• My focus sharpened

• I felt calmer and less overstimulated

  
  

But something else happened too.

I felt out of the loop.

I realized social media had been my primary source for:

• News

• World events

• Music releases

• Pop culture

  
  

So while stepping away created clarity, it also created disconnection. Like most things in mental health, there was a trade-off.

Is Social Media Bad—or Just Powerful?

Through my work with clients, one thing has become clear:

Social media itself isn’t inherently harmful. It's the relationship we have with it.

There are real benefits:

• Community

• Creativity

• Education

• Inspiration

• Professional networking

• Exposure to new ideas and identities

  
  

For many people—including therapists—it’s also part of work and connection. But that doesn’t mean it’s neutral.

Powerful Tools Require Awareness

Body Image, Comparison & Algorithm-Driven Pressure

One trend I’m increasingly concerned about—especially as a former athlete and therapist—is the rise of:

• “SkinnyTok” and thinspiration

• Unrealistic body standards

• Constant comparison

• Fitness advice that ranges from questionable to dangerous

  
  

These trends can be especially harmful for:

• Athletes

• Perfectionists

• Teens and college students

• High achievers already prone to anxiety or self-criticism

  
  

At the same time, there is another side of social media.

You can also find:

• Content on healthy thinking patterns

• Coping skills and nervous system regulation

• Creators who normalize mental health struggles

• Athletes sharing safe, evidence-based training advice

• Communities that remind you you’re not alone

  
  

Social media isn’t one thing. It’s many things at once.

How to Build a Healthier Relationship with Social Media

Here’s what I often share with clients—and practice myself:

Notice How Content Makes You Feel

If you consistently feel worse after certain posts, that’s valuable information. Your nervous system is giving you feedback.

Curate Your Feed Intentionally

Unfollow accounts that trigger anxiety, comparison, or self-criticism. Follow content that feels educational, grounding, funny, or inspiring.

Take Breaks Without Guilt

Your brain and nervous system need rest—especially if you’re a high performer or athlete.

Know Why You’re Opening the App

Are you there to relax? Learn? Connect? Be entertained? Clarity changes how much power the platform has.

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. They deserve to support your mental health—not drain it.

You’re Not Alone in This

Struggling with social media is one of the most common topics clients bring into therapy. If this resonated with you—and you want support navigating social media, improving self-worth, reducing comparison, or creating healthier digital boundaries—we’d love to help.

Together, we can build a relationship with social media that supports your well-being instead of competing with it.

The Importance of Digital Boundaries

In our hyper-connected world, setting digital boundaries is crucial. It allows us to reclaim our time and focus. Boundaries help us prioritize what truly matters, both online and offline.

Define Your Limits

Start by defining your limits. Decide how much time you want to spend on social media each day. Use apps that track your usage. This can help you stay accountable.

Create Tech-Free Zones

Establish tech-free zones in your home. Designate areas where devices are not allowed. This encourages face-to-face interactions and deeper connections with those around you.

Engage in Offline Activities

Rediscover hobbies that don’t involve screens. Whether it’s reading, painting, or going for a walk, these activities can help you reconnect with yourself and the world around you.

The Role of Mindfulness in Social Media Use

Mindfulness can transform how we interact with social media. By being present, we can make conscious choices about what we consume.

Practice Mindful Consumption

Before scrolling, take a moment to breathe. Ask yourself what you hope to gain from your time online. This simple practice can shift your mindset and enhance your experience.

Reflect on Your Emotions

After using social media, take a moment to reflect on how you feel. Are you energized, drained, or indifferent? This reflection can guide your future interactions.

Building a Supportive Online Community

Finding a supportive online community can enhance your social media experience. Seek out groups that align with your values and interests.

Connect with Like-Minded Individuals

Engage with individuals who share your passions. This can foster a sense of belonging and support.

Share Your Journey

Don’t be afraid to share your experiences. Authenticity can inspire others and create deeper connections.

Conclusion: Embrace the Complexity

Social media is a complex tool. It has the power to connect and isolate, inspire and drain. By cultivating awareness and setting boundaries, we can harness its benefits while minimizing its drawbacks.

Let’s navigate this digital landscape together. Remember, you’re not alone in this journey. Together, we can create a healthier relationship with social media that empowers us to thrive.