It is not necessary to abandon social networks to protect your mental health, but the way you use it makes all the difference, according to a study by the University of British Columbia, Canada, in Journal of Experimental Psychology: General.
Research shows that both total abstinence and intentional use can bring benefits, but in different dimensions. Stopping using social networks reduced symptoms such as anxiety and stress, while learning to use them more consciously reduced feelings of loneliness and the fear of missing out on something, also known by the English acronym FOMO, which means fear of missing outor “fear of being left out”, in free translation.
“This reduction in loneliness and FOMO happened because people were encouraged to take action and connect with others in real life, outside of the internet.”analyzes clinical psychologist Vitor Koichi Iwakura Fugimoto, from Espaço Einstein Bem-Estar e Saúde Mental, from . “The problem is not the use itself, but how we use it”these.
RESEARCH AND ITS GROUPS
The survey followed 393 young Canadian adults, between 17 and 29 years old, who reported concerns about the impact of social media on their well-being. Participants were randomly assigned to 3 groups over 6 weeks.
One of them maintained their habitual use of the platforms, another stopped it completely and the 3rd attended classes on how to modify the way they interact, with a focus on reducing social comparisons, reducing passive use and prioritizing more meaningful connections.
Throughout the experiment, researchers evaluated both changes in digital behavior and indicators of mental health. Usage time, intensity and engagement pattern (such as passive scrolling versus active interaction) were analyzed, as well as measures of loneliness, FOMO, stress, anxiety and depressive symptoms.
Assessments were carried out at different times during the 6 weeks, allowing us to compare the evolution of the 3 groups and identify different effects between stopping completely and learning to use intentionally.
The authors concluded that social networks operate in an ambivalent way: while they increase pressures of comparison and self-presentation, they also offer real opportunities for connection.
“Not all use of social media is harmful, it is important to be discriminated against”, emphasizes Fugimoto. “A pattern that tends to worsen well-being is passive use, when people open platforms without a defined purpose. Furthermore, the type of interaction matters: if the person mainly consumes content from famous people or gossip pages and does not engage with friends and family, this tends to increase the feeling of disconnection”he states.
The effects on mental health are directly linked to the mode of use. Social comparison is one of the main factors involved. This is natural human behavior, but it intensifies on digital platforms, where positive and idealized aspects of everyday life predominate.
“Often, what is shown is not a reality compatible with the lives of the vast majority of the population”, observes the psychologist.
WHAT RESEARCH SHOWS
Another relevant factor is the intensity of use. The longer the time spent on platforms, the more intense the feeling of loss of control tends to be, which can contribute to worsening well-being. This cycle usually feeds back on itself: by losing track of time and the content consumed, the user remains connected for longer than intended.
“One way or another, this leads to a greater intensity of use, generally because the person loses track of time and what they are consuming”warns Vitor Fugimoto.
These usage patterns are supported in scientific literature. A systematic review with meta-analysis published in 2022 in brought together data from 18 surveys with more than 9,000 adolescents and young adults, and identified moderate correlations between problematic use of social networks – characterized by patterns similar to addictive behavior – and symptoms of depression, anxiety and stress. The authors observed that this habit was a more consistent predictor of psychological distress than simple exposure time.
A longitudinal study published in 2025 in , which followed almost 12,000 children and adolescents over 4 years in the United States, showed that individual increases in the time spent using social networks were associated with a later increase in depressive symptoms.
Another survey, carried out with more than 3,000 young people and published in 2019 in , identified an association between more time spent online and an increase in depressive symptoms, an effect partially explained by mechanisms such as upward social comparison and reduced self-esteem.
Population data from the United States, released in 2025 by the (Centers for Cohesion Control and Prevention), also indicate that adolescents with 4 hours or more of screen time per day are at greater risk of reporting symptoms of depression, anxiety, worse sleep quality and lower perception of social support.
The relationship extends to self-image. A meta-analysis published in 2025 in the journal , which analyzed data from studies involving more than 55,000 participants, showed that higher levels of online social comparison are associated with greater body image concerns, eating disorder symptoms, and lower positive body image.
CONSCIOUS USE
In the Canadian study, participants who underwent the “intentional use” intervention were instructed to reduce social comparisons, unfollow or mute accounts that provoked negative feelings, reduce passive scrolling and prioritize active interactions – such as commenting, sending direct messages and strengthening bonds with people close to them. The proposal was not just to reduce screen time, but to transform the quality of engagement.
“I think that, on a daily basis, what we can do to reduce this social comparison and make it intentional is to actually have a purpose for why we are opening that application, be it Instagram, TikTok, WhatsApp or Facebook”proposes the Einstein psychologist.
For him, the first step is to create an active filter of the networks themselves: review the accounts followed and reflect on the real impact of each one of them. Profiles that encourage constant comparison, display idealized routines or reinforce unattainable standards can be silenced or left aside.
However, it is good to keep in mind that control is never absolute. Even after adjustments, the algorithms continue to suggest content that can reignite comparisons or distractions. Hence the importance of maintaining a conscious attitude towards what appears in the feed and continually evaluating whether or not that content contributes to well-being.
Another measure is to establish time limits and avoid automatic use. Disabling constant alerts or enabling monitoring tools on your cell phone can help users see how much time they spend on platforms and identify patterns of impulsive access. The objective is not to impose rigid goals, but to develop insight into one’s own digital behavior.
This text was originally published by Agência Einstein on April 7, 2026 and adapted for publication by Poder360.
