Why Is Social Media Affecting Your Mental Health? — Here’s What to Do About It
- The Team at Upper East Side Psychology
- 2 days ago
- 4 min read
In today’s hyperconnected world, social media is hard to avoid. It keeps us connected, informed, and entertained—but it can also quietly chip away at our mental health. Many people notice that after just a few minutes of scrolling, they feel more anxious, less confident, or like they’re not measuring up. If that sounds familiar, you’re not alone.
At Upper East Side Psychology, we frequently hear from individuals struggling with the emotional toll of social media. It’s not just about screen time—it’s about how these platforms shape the way we see ourselves. Let’s break down what’s really going on, and what steps you can take to protect your well-being.
The Problem: Constant Comparison and Highlight Reels
Social media rarely shows real life—it shows carefully curated snapshots: vacations, celebrations, filtered selfies, career wins. While these moments may seem harmless, they often become a breeding ground for comparison. Our brains are wired to evaluate where we stand in relation to others.
Over time, these comparisons can lead to feelings of inadequacy, low self-worth, and the sense that we’re falling behind. You might catch yourself thinking:
“Why is everyone else doing so well?”
“Why don’t I look like that?”
“They make it look so easy—what’s wrong with me?”
These thoughts reflect a distorted self-image and activate what psychologists call the “not good enough” core belief—a deep sense of inadequacy that can fuel anxiety, depression, and even disordered eating.
The Research: How You Use Social Media Matters
It’s not just about how much time you spend online—how you use social media plays a significant role in your mental health.
Passive use (scrolling without interacting) has been linked to higher levels of comparison, envy, and negative mood.
Active or intentional use (commenting, engaging with meaningful content, or having discussions) can increase feelings of connection and community.
Another factor is approval-seeking behavior—frequently checking likes, followers, or comments. This can lead to a dependency on external validation and a dip in self-esteem.
The takeaway? It’s not necessarily the time spent—it’s the intention behind your social media use that makes a difference.
What You Can Do: Focus on Meaning, Not Metrics
Here are a few therapist-approved strategies to help shift your social media experience in a healthier direction:
1. Identify Your Core Values
When you notice yourself chasing approval or feeling “less than,” it can help to turn inward. Ask yourself:
What truly matters to me?
What kind of person do I want to be?
How do I want to show up in the world?
Your answers point to your core values—principles like authenticity, curiosity, compassion, or connection. Reconnecting with these values can ground your self-worth in something deeper than likes or followers.
2. Look for Alignment
Once you've clarified your values, reflect on whether your habits and choices support them. If you value connection but spend most of your free time comparing yourself to influencers, that might be out of alignment. Ask yourself:
Are my social media habits helping me live according to my values?
Am I spending my time and energy on what really matters?
Where you notice a disconnect, consider it an opportunity to make gentle, intentional changes—not a failure.
3. Try Small, Meaningful Experiments
You don’t have to overhaul your digital life overnight. Start with small changes:
Replace scrolling with a short walk, journaling session, or meaningful conversation.
Share a post that reflects your real self—not a perfect version.
Comment on a friend’s post to deepen connection rather than compare.
These small actions can help retrain your brain to prioritize connection, creativity, and authenticity.
4. Curate Your Feed Mindfully
Take a closer look at the content you’re consuming—and sharing. Are you following accounts that promote unrealistic beauty standards or perfectionism? That content may be shaping your self-perception more than you realize. Instead, seek out or share posts that promote:
Mental health awareness
Realistic body image and self-care
Personal growth and resilience
Honesty over perfection
Your feed should nourish you—not leave you questioning your worth.
5. Shift from External Validation to Inner Fulfillment
Ultimately, healing from the negative impact of social media means moving away from external validation and toward internal fulfillment. When your self-worth is rooted in your values and daily choices, it’s no longer dictated by follower counts or comparison.
This shift builds confidence, resilience, and a deeper connection with your authentic self.
When to Seek Support
If you’ve tried to make changes but find that social media still has a significant impact on your mood, self-image, or relationships, it might be time to seek professional support. At Upper East Side Psychology, our licensed therapists specialize in helping individuals navigate:
Body image issues and appearance-related anxiety
Social comparison and perfectionism
Depression, low self-esteem, and identity concerns
Social anxiety and approval-seeking behavior
Together, we can help you identify what matters most and build a healthier relationship with both your digital and real-world experiences.
Let’s Talk
You don’t have to navigate the emotional ups and downs of social media on your own. If you're struggling with comparison, anxiety, or low self-worth, reach out to our team at Upper East Side Psychology. We’re here to support you in reconnecting with what truly matters—both online and off.
At Upper East Side Psychology, we specialize in working with all walks of life, including professionals, students, creatives, and athletes. We offer in-person sessions in Manhattan and virtual therapy across New York, Virginia, and other PsyPact states.
Reach out today to book a free 15-minute consultation and take the first step toward developing supportive, empowering self-talk.