3 Ways Social Media Impacts Mental Health

Exploring the psychological effects of our digital lives from a humanistic, relational lens

As a counsellor and psychotherapist, I often talk with clients about our environments and how these spaces shape our mental health.

Just like physical health, mental health is something we all have and is important to pay attention to throughout our lives. It exists on a spectrum that can shift depending on what we’re exposed to, how we care for ourselves, and the relationships we are a part of. When we exercise, eat well, and rest, we tend to feel better. In the same way, the thoughts we feed ourselves, the environments we inhabit, and the people we engage with, all shape our emotional and psychological wellbeing.

Social media has become a major part of many of our environments, and what we take in from these platforms can have a lasting impact on how we feel, think, and connect with others.

The impact of social media on mental health is complex. Social media isn’t inherently bad, yet it holds more power than many of us realise. When used with awareness and boundaries, it can connect, uplift, and inform. On the other hand, it has the potential to distort our self-image, reduce our presence in the moment, and overwhelm our nervous systems with the influx of opinions we were never evolutionarily designed to absorb.

In this blog, I’ll explore three key ways social media can impact our mental health and offer some supportive suggestions to help you rebalance your digital habits.

1. The Comparison Trap: Highlights vs. Real Life

One of the most subtle but pervasive ways social media impacts our mental health is by feeding us curated versions of other people’s lives. Much like a photo album, social media shows us the highlights, but unlike a photo album, we consume these snapshots daily and often without context.

We see smiling faces, achievements, and picture-perfect moments. What we often don’t see are the struggles, the in-between times, the ordinary and messy realities of life that connects us as human beings. The gap between what we see online and what we experience in our own lives can lead to feelings of inadequacy, low self-worth, and even anxiety or depression.

From a person-centred lens, each of us experiences life through our own unique perspective. When we compare our inner world to someone else’s carefully constructed outer image, we do ourselves a disservice. It’s an unfair comparison, and one that often leaves us feeling like we’re not measuring up.

Supportive Task Ask yourself: What am I feeling when I scroll through my feed? Who do I follow, and how do they impact my sense of self? Am I comparing my reality to someone else’s performance?

2. Reduced Presence and Attention Span

Another way the impact of social media on mental health shows up is in our ability to be present.

We live in a world of constant notifications, endless scrolling, and instant gratification. This can make it increasingly difficult to stay grounded in the present moment. Whether that's during a conversation at work, with friends or in moments of stillness with ourselves.

In my work, I often help clients reconnect to the here-and-now. Mindfulness, embodiment, and presence are essential in our healing journeys. Social media, by its very design, pulls our attention away from the present and into a rapid cycle of distraction.

When we are no longer fully present, we become disconnected, from others, from ourselves, and from the subtle signals our mind and body give us about what we need.

Supportive Task Consider: How often do you reach for your phone without thinking? How does social media affect your ability to concentrate, to connect deeply, or simply to rest?

3. Overexposure to Opinions and Mental Overload

The human brain evolved in small, interconnected communities. We were designed to manage the opinions and dynamics of a tribe, perhaps 100 people at most. Yet now, through social media, we are exposed to the thoughts, judgments, and reactions of hundreds, if not thousands, of people each day.

This bombardment can be overwhelming. From a therapeutic standpoint, I see the impact of this in clients who feel anxious about sharing their views, who experience social comparison burnout, or have difficulties with how they are perceived online.

Each online interaction filters through the lens of someone else’s lived experience; their own phenomenological perspective. When we unconsciously internalise these voices, we begin to lose connection to our own inner compass.

Supportive Task Explore: Where does your sense of self come from? Is it from within? Do others impact the way you view yourself? Is this external feedback coming from people that truly know you and have your best interests at heart?

How to Minimise the Impact of Social Media on Mental Health

Awareness is the first step. Once we become conscious of how social media is impacting us, we can begin to shift our relationship with it. Here are three ways to do just that:

1. Take a Digital Detox

Try stepping away from social media for an evening, a day, a weekend, or even a week. Notice what comes up. Do you feel relief, anxiety, boredom? Pay attention to the emotions underneath the urge to check your phone. This awareness can be incredibly powerful.

Digital detoxes can help reset your nervous system and offer space to reconnect with your inner world, without the noise of likes, shares, or stories.

2. Reflect on What You Miss and What You Don’t

Use a journal or voice note to reflect on what you actually miss about social media during your detox. Is it connection? Inspiration? Entertainment? Also, notice what you don’t miss. This can help clarify the role you want social media to play in your life moving forward.

This personal reflection allows your own unique thoughts and authentic feelings to come through without judgement, allowing your experience to guide your next steps.

3. Curate Your Digital Environment

Much like choosing who you spend time with in real life, you can choose who you follow and engage with online. Surround yourself with voices that uplift, ground, or educate you, not those that trigger comparison or self-criticism.

Supportive Task Ask yourself: Does this account support my mental health or strain it? Would I like to be around this person in the real world?

By taking back control of your digital environment, you’re affirming your worth and prioritising your mental wellbeing.

Final Thoughts

The impact of social media on mental health is multifaceted and deeply personal. Although social media has many uses, without awareness, it has the power to quietly shape how we see ourselves, how present we are in our lives, and how emotionally regulated we feel day-to-day.

As a counsellor and psychotherapist, I believe healing starts with connection; connection to self, to others, and to the present moment. If you’re noticing that social media has a stronger grip on your mental health than you’d like, it may be helpful to talk this through in a supportive, confidential space.

If you're interested in exploring this further, I welcome you to explore my website and learn more about 1:1 counselling or psychotherapy sessions:

www.counselling-creations.co.uk