The mental health of young individuals might be influenced more by how they interact with social media rather than the amount of time they spend on it, as indicated by new research from the University of British Columbia.
The study, led by psychology professor Dr. Amori Mikami (she/her) and published in the Journal of Experimental Psychology: General, investigated the effects of quitting social media against utilizing it in a more purposeful way.
The findings revealed that those who managed their online interactions deliberately, along with individuals who completely abstained from social media, experienced improvements in their mental health—especially in terms of reducing anxiety, depression, and feelings of loneliness.
With the prevalence of social media use among young adults, especially those between 17 to 29 years old, worries about its effects on mental health have intensified.
“While there’s considerable discussion on the harmful effects of social media, we wanted to explore if this narrative captures the entire situation or if engagement style could play a role,” Dr. Mikami noted.
Rather than viewing social media usage as an all-or-nothing scenario, the study assessed whether teaching young adults “smarter” ways to engage could enhance their overall well-being.
During the six-week research period, 393 Canadian young adults who exhibited some mental health concerns and worries regarding their social media use were divided into three distinct groups:
- a control group that maintained their regular online behavior
- an abstinence group instructed to entirely quit social media
- a “tutorial” group that received guidance on purposeful social media usage
The tutorials equipped participants with strategies to cultivate meaningful online relationships, minimize interactions that prompted self-comparison, and selectively choose whom they followed.
Both the abstinence and tutorial groups saw a reduction in social media consumption and experienced less social comparison—a significant factor for anxiety and low self-esteem. While the tutorial group didn’t reduce their social media use as drastically as the group that attempted total abstinence, they reported significant improvements in feelings of loneliness and fear of missing out (FOMO).
On the other hand, individuals who completely gave up social media succeeded in lowering their symptoms of anxiety and depression but did not notice any enhancement in their feelings of loneliness.
“Eliminating social media may alleviate some of the pressures young people feel to maintain a curated online persona. However, it can also remove significant social connections with friends and family, leading to a sense of isolation,” explained Dr. Mikami.
Dr. Mikami, alongside graduate researchers Adri Khalis and Vasileia Karasavva, employed a strategy with the tutorial group that prioritized quality in social media interactions. By muting or unfollowing accounts that incited envy or negative self-comparisons and focusing on close friendships, tutorial participants fostered a healthier online environment. Rather than mindlessly scrolling, they were encouraged to actively engage with friends through comments and direct messages—activities that typically strengthen meaningful connections and enhance feelings of social support.
According to Dr. Mikami, this balanced method may be a viable alternative to quitting social media entirely, which may not be practical for many young adults.
“Social media is not going away,” she said. “For numerous individuals, quitting isn’t a realistic choice. Yet, with proper guidance, young adults can cultivate a more positive experience, using social media to bolster their mental health rather than detract from it.”
Dr. Mikami believes these insights can significantly inform mental health programs and educational institutions. She envisions future workshops and educational initiatives where young adults learn to harness social media as a tool for relationship building instead of a source of competition and anxiety. This approach could potentially disrupt the cycle of quitting social media only to return, sometimes with worse repercussions.
The research highlights that young people’s well-being is closely linked to their engagement patterns. By introducing alternative ways to interact online, Dr. Mikami’s team illustrates that favorable mental health outcomes can be achieved without surrendering the social connections that these platforms facilitate. As she stated: “For many young people, it’s not about logging off; it’s about engaging deeply—in the right way.”
