Social Media & Mental Health
Taking Control of Your Digital Habits
A virtual program presented by:
QSFHT Social Worker
Social Media & Mental Health Workshop
In today’s digital age, social media plays a significant role in our daily lives, but it can also affect our mental health and brain function in unexpected ways. This workshop dives into the science behind social media’s impact on our emotions, attention, and well-being. You’ll gain insight into common digital habits that may contribute to stress, anxiety, or decreased focus, and learn effective, evidence-based strategies to take back control. Join us to build a healthier, more balanced relationship with technology and improve your overall mental wellness.
The Dopamine Social Media Connection
Doom Scrolling
The act of continuously scrolling through negative or distressing news, updates, or posts on social media, even when it causes anxiety, fear, or sadness.
The Highlight Reel Effect
The tendency of people on social media to only share the most polished, idealized, and positive aspects of their lives, creating a curated, often unrealistic representation of reality.
Constant exposure to social media, particularly negative or alarming news, can raise cortisol levels, the hormone responsible for stress.
Social media platforms are designed to keep you in the loop. They feed you constant rewards — new content, likes, and comments — but in unpredictable intervals.
A neurotransmitter, which is a chemical messenger in the brain that plays a key role in reward, motivation, pleasure, and learning.
It is often referred to as the "feel-good" chemical because it is released when we experience something pleasurable or rewarding.
Digital Life Stressors
Constant exposure to social media can introduce stressors like:
Information Overload
Increased Social Comparison
Fear of Missing Out (FOMO)
Constant Connectivity
Perfectionism and Pressure to Curate
Regaining Control of Digital Habits
Setting Healthy Boundaries around Social Media Use
Boundaries help you manage your digital lives in a healthy way.
Social media is designed to be engaging, and without boundaries, it can easily take up excessive amounts of time and energy, leading to stress, anxiety, and unhealthy comparisons.
By setting clear boundaries around your social media usage, you can maintain control over how you engage with these platforms, protecting your mental and emotional health.
Type of Social Media Boundary | Description | How to Implement |
Time Limits | Prevents excessive screen time, protecting focus and mental health. | Set daily or weekly time limits using apps or phone features to track and limit usage. |
Content Control | Protects from negative or harmful content that may cause stress or anxiety. | Curate your feed by unfollowing negative accounts and following positive, inspiring ones. |
Phone-Free Zones | Encourages a balance between digital and real-life interactions. | Establish areas where phones and social media are off-limits (e.g., bedroom, dinner tables, family time). |
Response Expectations | Reduces pressure to constantly check and respond to notifications. | Set clear expectations about response time with friends, family and colleagues. |
Managing the Emotional Impact of Short-Form Content
Identify Triggers: Notice patterns in the content or situations that trigger emotional shifts. Awareness of triggers can help you better manage future emotional reactions.
Practice Emotional Grounding: Use grounding techniques like deep breathing, focusing on your five senses, or touching a textured object to help stabilize your emotions in the moment.
Slow Down: Avoid fast-paced content that constantly shifts your focus. Engage with longer-form media like books, documentaries, or podcasts that allow for deeper emotional reflection.
Dopamine Reset using the Dopamine Menu
Reducing or temporarily eliminating activities that cause constant, quick dopamine hits—like social media —in order to reset your brain's reward system. It helps you regain control over your impulses and focus on more meaningful, long-term rewards.
Cheap Dopamine | Real Dopamine |
Quick, shallow sources of pleasure with little lasting value | Fulfilling, rewarding experiences that contribute to long-term well-being and satisfaction. |
Identify Triggers: (e.g. scrolling social media, binge-watching tv). Write a list of things to avoid or limit.
Set a Time Frame: Start small (e.g. 24 hrs or 3 days). Decide on boundaries for what you'll avoid (social media, checking notifications, etc)
Engage in low dopamine- rewarding activities using your dopamine menu: Focus on healthy habits (excersie, reading, journaling, mindfulness, cooking). Work on long-term goals (studying, learning new skills)
Gradually re-introduce social media slowly in moderation (e.g. 15-30 mins of social media per day). Practice balance. Reward yourself for meaningful tasks.
