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📱 Social media & how it affects your mental health

Social media can be fun and a great way to connect—but it can also affect how you feel.

What’s really going on?

  • People usually post their best moments, not real life
  • Photos are often filtered or edited
  • You might start comparing yourself without noticing it but you are not comparing yourself to real images or a true reflection of a person’s life and this can make you feel like you’re not “good enough”.

Things that can make it harder

You might struggle more if:

  • you spend a lot of time scrolling on social media
  • you follow beauty-focused accounts
  • you feel pressure to get likes or replies
  • you see negative comments or bullying

This is not your fault.

What can help you feel more in control?

Images are often edited, filtered and carefully chosen out of hundreds of photos

Once you understand that the image of that perfect girl has been filtered and airbrushed, it can help you see that what you see on social media is not the full picture.

On The Social at BBC Scotland, Rosalind Main looks at how the angles used in photographs we see online aren’t always what they seem  

Watch her video Social Media vs Reality - Know Your Angles

Leicestershire Partnership NHS Trust in partnership with the University of Leicester - Selfcare While on Line

What you see online is often just the highlight reel—filtered, edited and curated. Real life is different. It is important to focus on what’s real, not just what’s posted online. 

Watch Selfcare While on Line to find out more

Images are often edited, filtered and carefully chosen out of hundreds of photos

Once you understand that the image of that perfect girl has been filtered and airbrushed, it can help you see that what you see on social media is not the full picture.

On The Social at BBC Scotland, Rosalind Main looks at how the angles used in photographs we see online aren’t always what they seem  

Watch her video Social Media vs Reality - Know Your Angles

Leicestershire Partnership NHS Trust in partnership with the University of Leicester - Selfcare While on Line

What you see online is often just the highlight reel—filtered, edited and curated. Real life is different. It is important to focus on what’s real, not just what’s posted online. 

Watch Selfcare While on Line to find out more

Social media can sometimes make you feel bad but the good news is… you’re in control of what you see.

You don’t need to keep following anything or anyone that affects your mental health.

👉 Your feed should support you – not bring you down.

Simple ways to improve your feed

Remove what makes you feel bad

If an account makes you feel:

  • upset
  • stressed
  • like you’re “not good enough”

👉 It’s OK to unfollow, mute or block it

That includes negative posts, unrealistic influencers, or even too much bad news.

Follow things that make you feel good

Try adding more:

  • positive or supportive pages
  • hobbies and interests you enjoy
  • funny or uplifting content

👉 If it makes you smile or relax, it’s worth keeping.

Take breaks when you need to

If scrolling is making you feel overwhelmed:

  • put your phone down
  • do something else (music, gaming, going outside, chatting to a friend)

👉 You don’t have to be online all the time.

Notice how it makes you feel

Before and after using social media, ask yourself:

  • Do I feel better or worse?
  • Do I feel calm or stressed?

👉 Your feelings are a good guide for what needs to change.

Young Minds - How I Learnt to Take Control of My Social Media Feed 

Social media can sometimes make you feel bad but the good news is… you’re in control of what you see.

You don’t need to keep following anything or anyone that affects your mental health.

👉 Your feed should support you – not bring you down.

Simple ways to improve your feed

Remove what makes you feel bad

If an account makes you feel:

  • upset
  • stressed
  • like you’re “not good enough”

👉 It’s OK to unfollow, mute or block it

That includes negative posts, unrealistic influencers, or even too much bad news.

Follow things that make you feel good

Try adding more:

  • positive or supportive pages
  • hobbies and interests you enjoy
  • funny or uplifting content

👉 If it makes you smile or relax, it’s worth keeping.

Take breaks when you need to

If scrolling is making you feel overwhelmed:

  • put your phone down
  • do something else (music, gaming, going outside, chatting to a friend)

👉 You don’t have to be online all the time.

Notice how it makes you feel

Before and after using social media, ask yourself:

  • Do I feel better or worse?
  • Do I feel calm or stressed?

👉 Your feelings are a good guide for what needs to change.

Young Minds - How I Learnt to Take Control of My Social Media Feed 

If you start comparing yourself to someone else and it is making you feel bad:

pause

·    Remind yourself that you don’t need to try and look like anyone else. You are your own unique person, and that’s a strength.

 

Social Comparisons

If you start comparing yourself to someone else and it is making you feel bad:

pause

·    Remind yourself that you don’t need to try and look like anyone else. You are your own unique person, and that’s a strength.

 

Social Comparisons

Screens are part of everyday life – but knowing when to take a break can really help your mood, sleep, and focus.

Check in with how you feel

Pay attention to how screen time affects you. Ask yourself:

  • Do I feel better or worse after this?
  • Am I relaxed, or more stressed and overwhelmed?
  • Have I been scrolling without really enjoying it?

Be mindful of:

  • ⚠️ Endless scrolling
  • ⚠️ Content that’s intense, upsetting, or overwhelming
  • ⚠️ Watching without really thinking or enjoying it

If something is leaving you feeling tired, anxious, or irritated — it’s a good sign it’s time for a break.

Mix things up – balance screen time with real life

Screens aren’t bad – it’s about balance.

Try to mix in:

  • 🚶 Going outside or moving your body
  • 🎨 Drawing, music, cooking or creative hobbies
  • 📚 Reading or quiet chill time
  • 🗣️ Talking to friends or family in real life

Before bed:
Swap screens for calm activities (like reading or listening to music) to help you sleep better.

Not all screen time is the same

Some screen time helps more than others:

  • ✅ Learning something new
  • ✅ Chatting or gaming with others
  • ✅ Watching something you enjoy and understand

It’s better together

Using screens with others can feel more positive:

  • Watch a film with family
  • Play a game with friends
  • Share and talk about what you’re seeing

This helps you connect – instead of just switching off.

Don’t let screens be your only coping tool

It’s easy to reach for your phone when you’re bored, stressed, or upset – but it’s not the only option.

Try:

  • Talking to someone
  • Going for a walk
  • Listening to music
  • Doing something creative

The more ways you have to cope, the stronger you’ll feel.

Screens are part of everyday life – but knowing when to take a break can really help your mood, sleep, and focus.

Check in with how you feel

Pay attention to how screen time affects you. Ask yourself:

  • Do I feel better or worse after this?
  • Am I relaxed, or more stressed and overwhelmed?
  • Have I been scrolling without really enjoying it?

Be mindful of:

  • ⚠️ Endless scrolling
  • ⚠️ Content that’s intense, upsetting, or overwhelming
  • ⚠️ Watching without really thinking or enjoying it

If something is leaving you feeling tired, anxious, or irritated — it’s a good sign it’s time for a break.

Mix things up – balance screen time with real life

Screens aren’t bad – it’s about balance.

Try to mix in:

  • 🚶 Going outside or moving your body
  • 🎨 Drawing, music, cooking or creative hobbies
  • 📚 Reading or quiet chill time
  • 🗣️ Talking to friends or family in real life

Before bed:
Swap screens for calm activities (like reading or listening to music) to help you sleep better.

Not all screen time is the same

Some screen time helps more than others:

  • ✅ Learning something new
  • ✅ Chatting or gaming with others
  • ✅ Watching something you enjoy and understand

It’s better together

Using screens with others can feel more positive:

  • Watch a film with family
  • Play a game with friends
  • Share and talk about what you’re seeing

This helps you connect – instead of just switching off.

Don’t let screens be your only coping tool

It’s easy to reach for your phone when you’re bored, stressed, or upset – but it’s not the only option.

Try:

  • Talking to someone
  • Going for a walk
  • Listening to music
  • Doing something creative

The more ways you have to cope, the stronger you’ll feel.

Feeling better often comes from small things like talking to someone, spending time with people who care about you, and finding ways to relax.

  • Don’t speak to yourself harshly
  • Focus on your strengths
  • Treat yourself like a friend

Hailey Hultberg - Teenage figure skater on positive self talk

Feeling better often comes from small things like talking to someone, spending time with people who care about you, and finding ways to relax.

  • Don’t speak to yourself harshly
  • Focus on your strengths
  • Treat yourself like a friend

Hailey Hultberg - Teenage figure skater on positive self talk

A big part of feeling better is building confidence from who you are, not how you look.

Things that help:

  • hobbies and interests
  • learning new skills
  • recognising your strengths
  • being kind to yourself

👉 Try to focus on:

“Who am I?” instead of “How do I look?”

Visit Self image - MindMate

A big part of feeling better is building confidence from who you are, not how you look.

Things that help:

  • hobbies and interests
  • learning new skills
  • recognising your strengths
  • being kind to yourself

👉 Try to focus on:

“Who am I?” instead of “How do I look?”

Visit Self image - MindMate