Social media has become an inseparable part of our daily lives, offering ways to stay connected, informed, and entertained. However, as a psychologist in India, I often see clients struggling with the negative effects of excessive screen time, online comparison, and cyberbullying. While social media has its benefits, it can also contribute to anxiety, depression, and low self-esteem if not used mindfully.
If you’ve ever felt drained after scrolling through social media or found yourself comparing your life to curated posts, you’re not alone. Let’s explore the impact of social media on mental health and discuss strategies to cultivate healthy online habits.
How Social Media Affects Mental Health
1. Increased Anxiety and Depression
Social media can trigger anxiety and depression, especially when users compare themselves to the unrealistic portrayals of others. Research published by the Journal of Social and Clinical Psychology found a direct link between high social media use and increased feelings of loneliness and depression.
For individuals struggling with anxiety treatment in Mumbai, therapy often includes techniques to reframe negative self-comparisons and build self-esteem outside of digital validation.
2. Social Comparison and Low Self-Esteem
Scrolling through seemingly perfect lives can make people feel like they’re falling behind. The pressure to post the “best” version of life leads many to feel inadequate.
As a licensed psychologist in India, I encourage clients to set social media boundaries and engage with content that inspires rather than discourages. Mindfulness techniques from cognitive behavioural therapy in Mumbai can help individuals recognize and challenge negative thought patterns caused by excessive social comparison.
3. Fear of Missing Out (FOMO) and Digital Overload
FOMO is a common issue among teens and adults alike. Seeing others enjoy events, vacations, or achievements can create anxiety about missing out. Constantly checking notifications disrupts focus, increases stress, and can lead to digital burnout.
A practical tip is to schedule screen-free periods to restore mental balance. In family therapy in Mumbai, I often work with parents and children to establish healthy digital habits that reduce FOMO and promote in-person connections.
4. Cyberbullying and Online Harassment
With the rise of social media, cyberbullying has become a major concern, affecting both teenagers and adults. Studies show that individuals who experience online harassment are at higher risk of developing chronic post-traumatic stress disorder symptoms.
For those affected, therapy with a PTSD specialist in Mumbai can help process trauma and develop resilience. Parents can also seek child counseling to support kids facing online bullying.
Strategies for Healthy Social Media Use
1. Set Time Limits for Social Media Use
Studies show that reducing screen time to under 30 minutes per day significantly improves well-being. Setting app timers or using “Do Not Disturb” features can help control impulsive scrolling.
2. Curate Your Feed Mindfully
Unfollow accounts that make you feel insecure or anxious. Instead, follow pages that promote mental health, positivity, and personal growth. As a family therapist in Mumbai, I often guide families on creating supportive digital environments for their children.
3. Engage in Offline Activities
Balancing social media with offline hobbies helps reduce digital dependency. Activities like reading, exercise, and meditation help boost mental resilience.
4. Practice Digital Detoxes
Taking breaks from social media—whether for a few hours, a day, or even a week—can improve focus and emotional stability. Clients seeking relationship counseling in India often benefit from reducing screen time to improve communication and connection with loved ones.
5. Be Conscious of Your Mental Triggers
If social media consistently makes you feel anxious, stressed, or inadequate, it might be time to evaluate its role in your life. In cognitive behavioral therapy Mumbai, we work on identifying triggers and implementing strategies to reduce their impact.
How Therapy Can Help
If social media is negatively impacting your mental health, professional support can provide effective strategies for healthier engagement. Therapists in Mumbai offer guidance on anxiety management, self-esteem building, and digital well-being.
Common Therapy Approaches for Digital Overload:
- Cognitive Behavioural Therapy (CBT) to challenge irrational thoughts.
- Group therapy sessions in Mumbai to discuss shared struggles and find support.
- Online psychologist consultation in India for those preferring remote therapy options.
For personalized guidance, reach out to a psychologist in Mumbai to explore ways to maintain mental wellness while staying digitally connected.
Final Thoughts
Social media is neither entirely good nor bad—it depends on how we use it. By being mindful of screen time, curating a positive feed, and taking breaks when necessary, we can develop a healthier relationship with social medias.
If you’re struggling with social media-induced anxiety or self-esteem issues, therapy can help you regain control and build emotional resilience.
📲 For more mental health insights, follow me on Instagram, Facebook, and LinkedIn.
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Ms. Tanu Choksi is a warm and friendly therapist in Mumbai, offering patient, non-judgmental, and rational solutions to personal challenges.
