How to Use Social Media Without It Using You

Social media has become part of daily life, whether it is scrolling TikTok before bed, checking Facebook during lunch, or keeping up with friends on Instagram. At Brightside Behavioral Health, we understand that these platforms can be both helpful and harmful when it comes to mental health. The key is not to avoid social media completely, but to learn how to use it in a healthy and intentional way. 

The hidden costs of overuse are real. Social media platforms are designed to keep you scrolling, and without realizing it, hours can pass by. This constant connection often leads to increased anxiety and stress, disrupted sleep, constant comparison to others’ highlight reels, and decreased focus or productivity. For teens and young adults, these effects can have a significant impact on self esteem and emotional well being. 

At the same time, social media does have a positive side. It allows people to stay connected with friends and family, find supportive communities such as parenting groups or mental health advocacy spaces, and gain access to new opportunities, inspiration, and educational resources. When approached with awareness, social media can be a valuable tool for connection and growth. 

If you have ever felt like social media is using you instead of the other way around, there are steps you can take to regain balance. Setting time limits with your phone’s screen time tools can create natural stopping points, and curating your feed so that it is filled with positive and uplifting content can make scrolling a healthier experience. Turning off notifications helps cut down on compulsive checking, while creating phone free zones around meals or bedtime can improve presence and sleep quality. Taking digital detox days, even just for a few hours, can also reset your relationship with technology and give your mind a much needed break. 

If social media is contributing to anxiety, depression, low self esteem, or family conflict, therapy can help. At Brightside Behavioral Health, our clinicians work with individuals, couples, and families to build healthier coping strategies and strengthen well being both online and offline. With offices in Johnston, Riverside, Cranston, and Warwick, Rhode Island, as well as telehealth services across all of Rhode Island and Massachusetts, we are here to support you in finding balance in a fast paced digital world.