5 Ways to Protect Your Mental Health from Social Media’s Influence

Design & Tech

Mar 2

Words: 876 | Reading Time: 3 Mins 30 Sec.

So, is it just me, or do most of us want to completely go off-grid and disengage from our phones and media in general? As a communicator and digital marketing professional, I am honestly out here thinking, "For such a time as this, huh, God?" With the temperature of our world and the chaos, I take what I do even more seriously. The responsibility and weight we carry as communicators can be heavy. I learned quickly from experiences during 2020 that God wanted me to use my skills in digital marketing to bless the church, but I also learned that I needed to ensure that I stewarded my mental health well by creating boundaries.

2020 forced us to utilize digital platforms like we never had before. It pushed many to engage with it and rely on it in ways we had yet to experience. Christian leaders and communicators were forced to utilize it, possibly for the first time. Four years later, it seems we are collectively experiencing media fatigue. We are finding fewer and fewer reasons to engage digitally because of the surge of targeted information. (Ads everywhere.) It feels intrusive and overbearing to some to the point that they have gone full send Into The Wild, and no one seems to know where they are. (I honestly can relate, although I don't know if I'll ever move back to Alaska.) I have had a hard time finding excitement to show up on social media like I used to because of how commercialized it has become, and it just seems like so much work for a personal account, right? I must have some kind of business, mission, or prerogative to show up. We have resorted to scrolling and watching stories without engaging. We are numb. Disengaged and disenchanted. Many are still grinding away and making things happen, for which I have immense respect. You people make it look easy!

Confession: Social media has been my job, and man, have I not wanted to go to work some days. haha

Maybe this is where you are at...

With constant connection, there can be an entitlement. It's up to us to establish boundaries for a more authentic connection and influence.

Here are five ways to protect your mental health from Social Media’s influence:

1. Set Boundaries for Social Media Usage

Time Limits: Establish specific time limits for daily social media use or communication in general. Unless it is an emergency or my immediate family, I try not to respond or engage before or after 9.
Avoid First Thing in the Morning: Start the day without social media, focusing on healthier routines (e.g., prayer, exercise, reading).
No Phones Before Bed: Create a habit of turning off social media 1–2 hours before bedtime to promote better sleep.
Lock Yourself Out: Buy a phone safe or software to help you enforce your boundaries.

2. Curate Your Feed

Follow Positive, Uplifting Accounts: Focus on content that aligns with your values and nurtures personal growth.
Unfollow Toxic or Negative Accounts: Regularly audit your feed and unfollow accounts that trigger negative emotions, stress, or comparison.
Mute or Block: Don't hesitate to mute or block accounts that consistently harm your mental health. As far as I am concerned, social media has encouraged gossip culture, and we ain't here for that.

3. Be Mindful of Comparisons

Recognize the Highlight Reel: Understand that social media often shows a curated, idealized version of others' lives. We know by now that it is a small glimpse into others' lives.
Practice Gratitude: Counter comparison by focusing on gratitude for your own life and achievements. You can also find gratitude for others and celebrate their wins.
Limit Exposure to Triggers: Be conscious of the types of posts or content that lead to self-comparison and limit exposure to them. Personally, I have had to remove certain people not because they were toxic but simply because I found myself coveting.

4. Engage with Intentionality

Purposeful Use: Have clear reasons for using social media (e.g., staying in touch with friends, promoting your work, encouraging others)
Engage in Positive Conversations: Prioritize connecting with supportive communities and engaging in constructive discussions rather than superficial interactions. It is social media, after all. Engagement is required.
Take Regular Breaks: Incorporate regular social media detoxes to recalibrate and regain control over your time and focus. Many people have adopted social sabbaths as a practice to prioritize authentic in-person connectedness and find true rest.

5. Seek Balance and Offline Connections

Invest in Real-Life Relationships: Focus on face-to-face interactions and building strong, authentic relationships offline. Life is meant to be lived together.
Engage in Offline Hobbies: Cultivate hobbies and activities that don't involve screens, such as reading, hiking, journaling, or volunteering.
Prioritize Mental Health: If social media feels overwhelming, seek professional guidance, practice mindfulness, and set more rigorous boundaries. Counter the stress with exercise.

Since social media isn't going away anytime soon, we need to learn to adapt and prioritize what matters. In and of itself, social media isn't bad. It is the user's responsibility to use it responsibly.

Recently, I shared how there are significant benefits to social media, and you can read about a few of those here: