Maintaining Mental Health and Boundaries in the Age of Social Media

Social media has become both a lifeline and a landmine. While it is powerful tools for self-expression, connection, and advocacy, it also presents serious challenges to our mental health. Scrolling through perfectly curated feeds, absorbing an endless stream of news, and constantly comparing ourselves to others can take its toll on our wellbeing. As digital engagement continues to rise, maintaining mental health and establishing firm boundaries with social media is more important now than ever.

The Cost of Constant Connectivity

While social media can foster a sense of community and support, it also contributes to anxiety, depression, and burnout. One of the most pervasive impacts is the comparison trap—when users measure their worth against the posts of others. This can lead to feelings of inadequacy, low self-esteem, and chronic dissatisfaction. Research shows that even passive use (just scrolling) can negatively affect mood and mental well-being. (Rathnayake & Rathnayake, 2025)

Additionally, social media amplifies exposure to distressing content. With guidelines that allow presentation of graphic content, sharing personal trauma, and engagement in polarizing debates, users are often left feeling overwhelmed. 

The Importance of Setting Boundaries

Mental health boundaries are essential tools for managing our relationship with social media. Just like we need personal space in real life, we also need a break from the digital space to recharge and reflect. Boundaries help regulate the time and emotional energy spent online and ensure we remain in control of our digital lives instead of being controlled by them.

Here are some signs that your boundaries with social media might need adjustment:

• You feel anxious or irritable when you’re not checking your phone.

• Social media usage affects your sleep, self-worth, or productivity.

• You compare your life to others online more often than you’d like to admit.

• Exposure to social media content leaves you feeling sad, inadequate, worried, angry, or any other negative emotion. 

  
  

Maintaining Digital Wellbeing

1. Set Time Limits and Schedule Breaks- Use your phone’s or the app’s built-in monitor and limit screen time. Schedule “scroll-free” periods each day—perhaps during meals, the first hour after waking up, or an hour before bed. Try a digital detox to give yourself a break, even for just a day.

2. Curate Your Feed Intentionally- Unfollow accounts that make you feel bad about yourself or trigger emotional fatigue. Follow sources that inspire, educate, or make you laugh. Your feed should reflect what you want to see.

3. Create Before You Consume- Instead of starting your day by absorbing other people’s lives, try creating something of your own—whether it's journaling, drawing, or writing a short reflection— anything that helps you stay grounded in your own identity.

4. Scroll Mindfully- Be aware of how you’re feeling as you scroll. Are you energized, bored, envious, or overwhelmed? Mindfulness can help you notice when it's time to put the phone down. Pause and ask: Is this feeding or draining me?

5. Mute, Block, or Log Off Without Guilt- If certain content consistently brings you stress, it’s okay to mute or unfollow. If a platform feels overwhelming, take a break from it. 

Setting Boundaries with Others Online

Here are some ways in which you can modify your social media interaction with others in a manner that protects your well-being-

• Engage in debates and conversations as per your discretion- You’re not required to respond to every opinion; choose where and how you invest your energy.

• Respect your emotional limits. If a topic is particularly triggering or exhausting, it’s okay to disengage—even if it is about a cause that you care about deeply.

  
  

Reclaiming Your Mental Space

Mental health in the age of social media isn’t about quitting the platforms altogether. It’s about using them intentionally, with awareness, and on your terms. By setting clear boundaries, practicing digital self-care, and tuning in to our emotional needs, we can cultivate space for our wellbeing in the digital space. 

References- 

Golob, M. (2023, September 25). 5 Signs that Social Media use is Negatively Affecting Your Health. Midwest Express Clinic. https://midwestexpressclinic.com/5-signs-that-social-media-use-is-negatively-affecting-your-health/

How Social Media affects Mental Health | Pros and Cons. (n.d.). Megawecare. https://www.megawecare.com/good-health-by-yourself/brain-health/the-impact-of-social-media-on-mental-health-pros-and-cons

Rathnayake, P. B., & Rathnayake, P. B. (2025, February 27). The Double-Edged Scroll: Active vs. Passive Social Media Use and Stress - Information Matters. Information Matters - Information Matters. https://informationmatters.org/2025/02/the-double-edged-scroll-active-vs-passive-social-media-use-and-stress/#:~:text=Information%20overload%20%E2%80%93%20passive%20social%20media,anxiety%2C%20and%20reduced%20mental%20capacity.

Robinson, L., & Smith, M., MA. (2025, March 13). Social media and Mental health: Social media addiction. HelpGuide.org. https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health

Team, U. (n.d.). Self-Care 101: How to set boundaries on social Media. UR.Life. https://ur.life/article/self-care-101-how-to-set-boundaries-on-social-media

Disclaimer: This blog post is meant for awareness/entertainment purposes only. It is not medical advice and one must refrain from self-diagnosing. It is in no way a substitute for therapy with a mental health professional and it is not meant to be clinical. To consult with a psychotherapist on our team, you can contact us on fettle.counselling@gmail.com.