How to reduce social media stress by leaning in instead of logging out

Young people's mental health may depend on the way they use social media, rather than the amount of time they spend, according to a new study from researchers at the University of BC.

The research, led by psychology professor Dr. Amori Mikami (she/her) and published this week in the Journal for Experimental Psychology: Generalexamined the effects of quitting social media versus using it more consciously.

The results showed that users who carefully managed their online interactions, as well as those who abstained from social media completely, saw mental health benefits, especially in reducing symptoms of anxiety, depression and loneliness.

With social media use now almost universal among young adults, especially those aged 17 to 29, concerns about its impact on mental health have increased.

“There's a lot of talk about how harmful social media can be, but our team wanted to see if this was really the full picture or if the way people interact with social media could make a difference,” said Dr. Mikami.

Rather than treating social media as an all-or-nothing choice, the study explored whether helping young adults learn “smarter” engagement techniques could improve their well-being.

In the six-week study, 393 Canadian young adults with some mental health symptoms and concerns about the impact of social media on their mental health were divided into three groups:

• a control group who continued their usual routines
• an abstinence group asked to stop using social media completely
• a “tutorial” group that was coached in intentional use

The tutorials guided participants in fostering meaningful online connections, limiting interactions that encouraged self-comparison, and carefully selecting who they followed.

Both the abstinence and education groups reduced their use of social media and experienced less social comparisons – a common trigger for anxiety and low self-esteem. Although the education group didn't cut back on social media as much as those who tried to abstain completely, they reported notable improvements in loneliness and fear of missing out (FOMO).

In comparison, those who abstained from social media altogether were more successful in reducing depression and anxiety symptoms, but reported no improvement in loneliness.

“Cutting off social media could alleviate some of the pressure young adults feel around presenting a composite image of themselves online. But cutting off social media could also deprive young adults of social connections with friends and family, which can lead to feelings of isolation,” says Dr. .

Dr. Mikami, along with students Adri Khalis and Vasileia Karasavva, used an approach with the education group that emphasized quality over quantity in social media interactions. By muting or unfollowing accounts that led to envy or negative self-comparisons, and by prioritizing close friendships, tutorial participants built a healthier online environment.

Instead of passively scrolling, they were encouraged to actively engage with friends by commenting or sending direct messages – a behavior that tends to deepen meaningful connections while helping users feel more socially supported.

For Dr. Mikami, this balanced approach can be a realistic alternative to complete abstinence, which may not be feasible for many young adults.

“Social media is here to stay,” she says. “And for many people, quitting isn't a realistic option. But with the right guidance, young adults can create a more positive experience, using social media to support rather than detract from their mental health.”

Dr. Mikami believes the findings could provide valuable insights for mental health programs and schools. She envisions future workshops and educational sessions in which young adults learn to use social media as a tool to strengthen their relationships rather than as a source of comparison and stress. This approach, she suggests, could break the cycle of quitting social media only to return later, sometimes with worse consequences.

The research emphasizes that the well-being of young people is closely linked to the way they engage. By offering alternative ways to communicate online, Dr. Mikami demonstrated that positive mental health outcomes are possible without sacrificing the social connectivity that platforms provide. As she put it, “For many young people, it's not about logging out. It's about leaning in – the right way.”