Boost your digital resilience with these 6 evidence-based strategies.

Social media can provide us with inspiration or wreak havoc on our mental health. It’s not just how long we spend online, it’s how we engage. Here are strategies backed by UK longitudinal research and public health guidance.
🧭 Use with intention, not habit.
Mindless scrolling activates dopamine loops similar to gambling. Setting app limits or ritualizing entry/exit can restore agency.
🧘 Monitor emotional impact.
Ask: “Do I feel better or worse after this?” Adults who reflect on their emotional responses are more likely to adjust use and protect wellbeing.
🧑‍🤝‍🧑 Prioritize meaningful engagement.
Passive viewing isn’t linked to distress, but frequent posting is. UK data shows daily posters had higher psychological distress scores a year later. Connection matters more than performance.
🧹 Curate your feed.
Social comparison is a known trigger for anxiety and low mood. Unfollow what drains you. Follow what supports you.
🌙 Protect your sleep.
Poor sleep is a major risk factor for depression. Try a tech-free wind-down with your phone off.
🛡️ Set boundaries around posting.
Posting invites feedback, which can trigger anxiety or rumination. Consider disabling comments, posting less often, or using private notes for self-expression.

Social media isn’t inherently harmful or healing; it’s a mirror. When we engage with intention, protect our mental health, and choose connection over social comparison, we reclaim that mirror as a tool for resilience. Let your digital habits reflect your values, not your vulnerabilities. And when in doubt, log out, look up, and return to what steadies you.