Four tips for a healthy social media experience

Do you not want to give up social media, but the feeling of demanding your mental health? You may not have to choose.

New research results of the University of British Columbia suggest that improving mental health in young people is not about shortening the time on social media, but the way they deal with it.

“For many young people, it's not about logging off. It's about bending in the right way, ”said Dr. Amori Mikami, psychology professor at the UBC and the leading author of the study, which set four strategies for careful use on social media.

Search for a solution

According to a Gallup survey, US youth spend an average of 4.8 hours a day on social media apps such as YouTube, Tiktok, Instagram, Facebook and X.

While there are no concrete evidence that connects the social media directly with the increase in psychological health problems among adolescents and young adults, studies show the more time scrolling, the higher their chances of symptoms of depression, anxiety and low self -esteem.

In a survey, three out of four genes said that social media negatively influenced her mental health. However, many also referred to the positive of being online, for example the connection with relatives and the search for others who share their experiences, interests or identities.

“There is a lot of talk about how harmful social media can be, but our team wanted to see whether this was really the whole picture or whether the way people could make a difference with social media,” said Mikami.

Temple use compared to total abstinence

In order to find out, Mikami and her team recruited 393 Canadians aged 17 to 29, which were with symptoms of mental health and were concerned about the effects of social media on their well -being.

The participants were divided into three groups:

• A control group that retained their usual routines.
• A abstinence group that completely terminates social media.
• A “tutorial” group that received coaching about how social media deliberately uses more.

After six weeks, the researchers found that both the abstinence and tutorial groups reduced their use on social media, involved less passive scrolling and spent less time comparing themselves to others.

Each approach also brought its own advantages for mental health. The tutorial group reported to feel less lonely and to experience less Fomo by focusing on high -quality interactions rather than quantity.

In the meantime, those who took a full break from social media, improvements in the symptoms of anxiety and depression, saw no reduction in loneliness.

“The performance of social media could reduce some of the prints that young adults feel like presenting a curated picture of themselves online. Stopping social media could also deprive young adults of social connections to friends and the family, which leads to isolation, ”said Mikami.

Lean in the right way

How has the tutorial group improved its social media habits? By executing four simple steps to create a healthier online environment.

First, the participants took the time to think about when their social media influenced their lives positively and when it caused damage. This exercise was developed to sharpen consciousness and mindfulness for their usage patterns.

Next, they were encouraged to consider the curated nature of social media posts -a memory that not everything they see online is a real reflection of reality. This tactic aims to contain the harmful habit of social comparison – often a trigger for anxiety and depression.

For the third step, the participants were not followed or steamed, the envy or negative self -comparisons aroused, effectively cleaned up their feed and remove any sources of negativity.

Finally, the group focused on active commitment and prioritized real connections to passive use. Instead of scrolling senselessly through feeds, they were encouraged to comment on contributions or send direct messages to friends – interactions that the researchers found to promote deeper connections and stronger feelings of social support.

Mikami said this approach was a sustainable alternative to completely leave social media, and could help break the cycle of “Quit-and-Return” in which so many of us are.

“Social media is here to stay, and for many people it is not a realistic option,” said Mikami. “With the right guidance, young adults can curate a more positive experience and use social media to support their mental health instead of affecting them.”