Tips for Taking Care of Your Mental Health in a Digital World
June 3, 2025 | By #GoodforMEdia Youth Leaders
During Mental Health Awareness Month, we spent some time exploring the impact of media, specifically social media, on youth mental health. We asked #GoodforMEdia youth leaders “What role do you think media plays in your mental health?” It came as no surprise that they had both positive and negative experiences to share.
On the positive side, they highlighted benefits like building community, inspiring creativity, staying connected with friends and family, and having a space for self-expression. But they also pointed out the downsides: social comparison, losing time to endless scrolling, and the harmful effects of cyberbullying, all of which can negatively impact a young person’s well-being.
“Media plays a significant role in my mental health, especially since I got Instagram and Facebook in my freshman year. On one hand, these platforms allow me to connect with friends and find communities where I feel a sense of belonging, which is important during this stage of my life. However, I also find myself caught in the trap of social comparison, often feeling inadequate when I see others showcasing their seemingly perfect lives.”
“Social media impacts my mental health in both positive and negative ways. On the positive side, I really love that social media allows me to stay in touch with my friends who live far away in a really easy, lowkey way. I also love being able to find creative inspiration (art, cooking, poetry) from people around the world. At the same time, social media can be draining if I am comparing what I am seeing online (what friends are doing, influencers) to my own life.”
To help ensure a safer and more positive online experience, one that supports mental health rather than harms it, our youth leaders shared the strategies that have helped them. Check them out below!
Tips for taking care of your mental health
Challenge yourself to divert your energy somewhere else before hopping online. ☀️> 📱
Before scrolling, pause and ask: “Is there something else I can or want to do right now?” Try going outside, sitting in the sun, reading, drawing, moving your body, or just taking a moment to reset.
Set screen time limits. ⏳
Keep a log of how much time you’re spending on apps. If you’re using Facebook or Instagram, there are built-in tools that show your daily usage. You can also set reminders to alert you when you're getting close to your limit. Start small! Committing to a 15-minute break may be more doable than trying to stay off your phone for 5 hours straight.
Unfollow people who don’t bring you joy. 🙅♀️🙅
If your feed is making you feel overwhelmed or less than, it might be time to reevaluate who you’re following. Unfollow, block, or delete accounts that don’t bring positivity or inspiration into your life. Feeling hesitant to do so? You’re not alone. Social pressures, follower counts, or personal connections can make it uncomfortable. If that’s the case, consider muting instead. Protecting your peace matters more than meeting these expectations.
Web browsers > mobile apps. 🖥️
Try using social media through a browser instead of the app. From our experience, the browser version is usually more laggy and less engaging. On Instagram, for example, the Explore page doesn’t refresh as often, which could result in less time being spent on social media.
Update your preferences in the apps. ⚙️
Did you know you can customize your experience on most social media platforms? Explore features like turning off like counts, hiding content you're not into, or limiting your feed to only people you follow. You’ve got more control than you think!
Consider turning off notifications. 🔕
It can be hard to resist going into the apps when you’re getting constant notifications, especially if it's on something of interest to you. Try turning off notifications or set up focus modes for your most-used apps to reduce distractions. You might even forget you have the app on your phone!
Remove apps from the homescreen. 🧼📲
Ever heard of the phrase “out of sight, out of mind”? Tucking away apps in folders or removing them from your home screen can make you less likely to open them on impulse.
Turn your phone screen to grayscale. ⚪
This reduces the visual stimulation we get from all the vibrant and eye-catching videos, photos, and graphics on our feed, which can fuel the continuous scroll. You may be less enticed to scroll if you aren’t finding your feed as engaging.
Go on social media breaks with friends. 👯
Generally, the biggest obstacle to spending less time on social media is the fear of missing out or connecting with friends. So, taking a week-long social media break with a buddy is a great way to make the process easier and to connect with someone else!
Set your intentions and reevaluate them periodically. 🔁
When you go online, ask yourself what you’re hoping to get out of it. Are you looking to stay connected with friends? Educational content? Recipes? Find community? If you notice yourself drifting into doom scrolling territory, it might be time to reset.
When it comes to applying these strategies, choose what works best for you. Try adding one into your routine and go from there. If something’s not working, no worries! Consider taking a different approach. This is your journey to building a healthier relationship with the media (hence the “ME” in media). So give yourself grace and remember: progress over perfection. 💛
Do you have other helpful strategies you would like to share? Submit a testimonial!
Download “10 Tips for Taking Care of Your Mental Health in a Digital World”
Whether you’re looking for a quick reminder for yourself or something to share with friends, this handout makes it easy to keep these strategies close at hand.
Additional #GoodforMEdia Resources
Learning Hub: Explore youth stories, insights and strategies to empower healthy relationships with social media.
Our Guides and Tools: Explore a list of resources created by youth to help their peers and adult allies navigate the positive and negative aspects of social media.