How to Protect Your Mental Health in the Digital Age, social media plays a vital role in our daily lives. While it keeps us connected and informed about current events, it can also expose us to frightening or violent content, sometimes without our choosing.
You might be scrolling through Instagram or TikTok and suddenly see a disturbing image or receive news about a global conflict, which catches you off guard and affects your mood.
While it’s important to stay informed, unexpected content can linger in your mind. Whether you’re a teen trying to figure out how to protect your own mental health , or a caregiver looking for ways to protect your child and yourself, these 10 tips can help:
1. Check before clicking
Before you enter a website or click on an image or video, double-check to make sure you are in the right frame of mind to absorb this content. Being aware of the news you are receiving can help you pause and be selective about what you see.
2. Educate yourself
Take a moment and know your social media limits . Ask yourself if you can stand to watch graphic violence or disturbing news clips. To understand your limits for certain content, pay attention to how it affects you physically and emotionally.
If the content triggers physical reactions like your heart racing, your mood changing, or the image or video keeps playing in your head, take these signals from your mind and body as valuable cues. Listen to what they are telling you.
3. Remember that curating content doesn’t mean you don’t care.
In times of conflict and war, horrific and distressing images may appear on the internet. If you choose not to look at these images, it does not mean that you do not care about what is happening. Rather, these images may indicate that you know your own emotional boundaries and can give you space to engage in different, equally important ways.
4. Find ways to advocate offline
There are ways to make a real impact by supporting causes you care about outside of the internet, but you can use the internet to help you find them. For example, you can contact your local politicians or representatives as this is a direct way to make sure your voice is heard.
You can also volunteer for various non-profit organizations that support causes you care about and in this way you are directly contributing to their mission. If you are an artist, consider using your talents to create a piece of art or music that reflects your feelings about the cause you support. Your work may inspire others to get involved themselves!
5. Limit your exposure
It is important to set time limits when you use social media and remember to take breaks from social media use. This may involve scheduling specific times of the day to access the internet and avoiding times such as before exams, important meetings, or bedtime.
Studies have found that teens who spend more than 3 hours a day on social media are more likely to experience mental health problems . The American Academy of Pediatrics recommends that families work together to create a structured social media plan to help manage time spent online.
Additionally, other ways to limit exposure include temporarily disabling notifications on apps or muting content or followers for a period of time.
6. Keep yourself informed enough
If there is a current event that you want to follow, do so, but in moderation. One way to do this is to read the post without opening the comments section. Comments often contain personal opinions, which can lead to heated debates.
7. Beware of misinformation
The internet is full of information, but not all of it is true. Some people share things based on their feelings, not facts. If you come across something that stresses you out, take a moment, and consider fact-checking it using a trusted source.
8. Practice being more sensitive
For every minute you spend online, take 30 seconds to meditate or do mindfulness. This can help you realize how much time you’re actually spending online, and help you de-stress afterwards.
In other words, if you spend 30 minutes online, follow it up with 15 minutes of mindfulness. For more ways to incorporate mindfulness moments into your life, please visit this resource .
9. Seek social support
One of the great things about social media is our ability to connect with friends and family. You can use your budgeted social media time to connect with your friends about shared interests, and find support, strength, and joy during difficult times.
Let your community know what you can and can’t do right now so they don’t accidentally tag you or share something with you.
10. Find ways to relieve stress and distract yourself
Consider taking a break from your digital devices. Take the time you would normally spend online and do something enjoyable. Maybe there’s a book you’ve been meaning to read or an exercise class you’ve been meaning to take but haven’t had the chance to. Being mindful of the minutes you spend online and replacing screen time with a hobby can help your mental health.
Remember that protecting your mental health in this digital age is an ongoing process as the internet continues to change, and so do we. Take time to assess and reassess your personal boundaries and what content works best for you.
By being proactive in your social media use and making careful choices, you can stay engaged with your online community while respecting your boundaries.
If you feel overwhelmed or deeply affected by what you encounter on social media, consider speaking with a mental health professional for additional guidance and support.
REFERENCE
Indonesian Psychology Association . (2024). Social Media Usage Related to Your Mental Health in the Digital Era.
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