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Author: Sarah Offenberg  In today’s world, it is easy to get lost in your screens. Between work, communicating with others, social media, and more, being on your devices for hours a day has become the new norm. But how is this affecting our mental health? In the article “The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being,” it’s explained how spending too much time on our screens takes a toll on both our minds and our bodies (Devi, K. A., & Singh, S. K., 2023). The article shares how excessive screen time can lead to eye strain, physical discomfort, depression, anxiety, and issues with focus. While screens are a part of our daily lives and have many important uses, it is vital to set healthy boundaries and make time for real-life interactions and movement. The article further highlights how screen time interferes with sleep, impacts creativity, and more. It's important to note that while screen time affects things like our eyes or physical posture, it also affects how we connect with the world around us (Devi, K. A., & Singh, S. K., 2023). So what's the takeaway here? It's not like we can all just completely detach from our screens. A few simple but powerful strategies include: putting your phone away during meals, incorporating more physical activity into your day, focusing on social interactions (not pulling out your phone when talking to people), and taking intentional breaks from screens throughout the day are a few ways that may feel small, but can make an impactful difference on our physical and mental health (Devi, K. A., & Singh, S. K., 2023). While our screens aren't going anywhere, we can still control the way in which we use the devices we have in our hands. By creating healthy habits and being intentional with our screen time, we have the opportunity to help our mental, physical, and emotional health.  About the Author:
Sarah is a senior at Yeshiva University’s Stern College, majoring in Psychology with a strong interest in human behavior, decision-making, and relationship psychology. She has experience with Crisis Text Line, research in her college’s psychology lab, and serves as founder and president of the Women’s Counseling Club. Sarah plans to further her studies in psychology and enjoys wellness, photography, and filmmaking. Sources: Devi, K. A., & Singh, S. K. (2023). The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being. Journal of education and health promotion, 12, 413. https://doi.org/10.4103/jehp.jehp_447_23
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Author: Laura Petracek  As a psychologist, I often see clients who are struggling with the demands of their daily lives. The constant barrage of work, family obligations, and social engagements can leave little time for personal reflection. However, taking the time to step back and examine our emotions, behaviors, and relationships can be essential to maintaining our overall well-being. In this post, I will explore the importance of self-reflection and offer some tips for incorporating it into your daily routine.
Why Self-Reflection Matters Self-reflection allows us to gain a deeper understanding of ourselves and our experiences. By examining our thoughts and feelings, we can identify patterns in our behavior that may be contributing to stress, anxiety, or other negative emotions. This insight can help us make positive changes in our lives and build stronger, healthier relationships. In addition, self-reflection can be a valuable tool for personal growth and development. By taking a step back from our daily routine, we can gain a fresh perspective on our goals and aspirations. This can help us identify areas where we need to focus our energy and make progress toward our dreams. Tips for Practicing Self-Reflection If you're new to self-reflection, it can be challenging to know where to start. Here are some tips to get you started: Find a quiet space: It's essential to have a quiet, distraction-free environment where you can focus on your thoughts and feelings. Consider creating a designated space in your home to retreat when you need to reflect.
About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Author: Laura Petracek  What is Self-Care and Why is it Important?
Self-care refers to our intentional actions to maintain or improve our physical, mental, and emotional health. It involves taking responsibility for our well-being and prioritizing activities to promote rest, relaxation, and stress reduction. Self-care is important because it helps us to avoid burnout, maintain healthy relationships, and improve our overall quality of life. The Benefits of Taking Time for Yourself Taking time for yourself can have many benefits, including:
Tips for Incorporating Self-Care into Your Routine
Ideas for Self-Care Activities
Remember, self-care is not selfish. By taking care of yourself, you are better able to show up for the people and responsibilities in your life. Make it a priority to take time for yourself and prioritize your well-being. About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Author: Sabrina Lazzarato  Is Psychodynamic Psychotherapy Making a Comeback? Psychodynamic psychotherapy has long been associated with Freud and Jung’s ideas which once reigned as the primary direction for psychotherapy. For decades, psychodynamic theory and practice has faded from public favor and clinical practice as it has been labeled as unscientific, outdated, and inefficient. However, psychodynamic therapy may be having a revival. In Mauricio Cortina’s 2010 article “The Future of Psychodynamic Psychotherapy,” he explores the reasons why the field fell out of favor as well as how it is regaining relevance in modern mental health care, and more recent studies and meta-analyses seem to support his conclusion.
Why Did it Fall Out of Favor? First, Cortina outlines two major reasons for the decline of psychodynamic psychotherapy: theoretical infighting and resistance to empirical testing. In terms of theoretical infighting, psychodynamic schools fractured into competing camps (e.g., Freudians, Jungians, ego psychologists) instead of evolving collaboratively. This intellectual infighting confused the public, alienated clinicians, and undermined the field’s coherence. Additionally, while other modalities (e.g., cognitive behavioral therapy) embraced empirical research and controlled trials, many psychodynamic theorists resisted quantifying and operationalizing their concepts. The reluctance to engage with modern scientific standards caused the therapy to be viewed as unmeasurable, unproven, and ultimately outdated. Why is it Coming Back? So how could one argue that psychodynamic therapy is now making a return? Cortina identifies several key forces behind the resurgence. The first is neuroscience validation. Recent discoveries in affective neuroscience support long-held psychodynamic concepts such as empathy, unconscious conflict, and emotional attunement now all have biological backing. The second is further attachment and developmental research. Decades of empirical work in attachment theory (e.g., by Ainsworth, Bowlby, and Sroufe) have shown that early relationships profoundly change personality and emotional resilience, which validates core psychodynamic principles. The third is that defense mechanisms have been revisited in contemporary research. Defense mechanisms were originally introduced by Freud and are now being scientifically studied and have been linked with physiological stress responses and adaptive functioning across the lifespan. The final reason, and perhaps most important step towards the revival of psychodynamic psychotherapy, is evidence-based practice. Recent meta-analyses and randomized control trials have shown that psychodynamic therapy is effective, especially for depression, anxiety, personality disorders, and somatic symptom disorders. The Evidence: Recent large-scale reviews and meta-analyses offer evidence of psychodynamic psychotherapy’s effectiveness across a range of mental health conditions and populations. A 2017 meta-analysis conducted by Steinert et al. analyzed 23 randomized controlled trials comparing psychodynamic therapy with CBT or other empirically supported treatments. The results identified that psychodynamic therapy was found to be statistically equivalent in effectiveness. When reaching the post-treatment phase, the effect size was g = -0.15 and at follow-up had narrowed to g = -0.05, which indicates lasting therapeutic benefits that match the outcomes of other empirically based treatments (Steinert et al., 2017). Beyond reducing symptoms of disorders, psychodynamic therapy has also been shown to have a reduction effect for patients at risk for suicide or self-injury (Briggs et al., 2019). A 2019 systematic review and meta-analysis (Briggs et al.) evaluated 17 studies that involved patients at risk for suicide or self-injury. Researchers found that psychodynamic and psychoanalytic therapies significantly reduced suicide attempts and improved psychosocial functioning and quality of life. Psychodynamic therapy is also showing promise with younger populations. In 2024, Trottal et al. published a meta-analysis examining the effectiveness of psychodynamic psychotherapy for young adults (ages 18 to 25). This age group is often under-represented in psychotherapy research. The analysis included 21 studies and found large effect sizes for symptom reduction. When compared to active treatments like CBT, psychodynamic psychotherapy produced equivalent outcomes, further confirming its relevance for treating anxiety, depression, and relational distress in emerging adulthood. What's Different About Psychodynamic Therapy Today? Psychodynamic therapy has undergone significant modernization, and it is not the same as when Freud first lectured or when Jung first established theories. The field has begun to utilize short-term structured formats that make the treatment both more accessible and affordable. It has integrated with neuroscience and cognitive science, which allows for a holistic brain-based approach. Psychodynamic therapy today also uses outcome tracking and process research embedded in many training programs to define clients’ progress. Additionally, it has less dogma and is more centered on dialogue. Modern practitioners have become less focused on theoretical purity and more on what actually works for people in real clinical settings. The Future Although Cortina's article was written in 2010, it is remarkably future-oriented. He recognized that for psychodynamic therapy to survive, it needed to embrace scientific inquiry, interdisciplinary collaboration, and actual clinical and empirical effectiveness. Today’s research shows that this is exactly what’s happening. With support from meta-analyses, studies, and outcome data, psychodynamic psychotherapy is reclaiming its seat at the table through clinical innovation. Overall, the resurgence of psychodynamic psychotherapy isn't a return to the past, but rather a progression towards a more integrative, evidence-based, informed future for mental health care. Works Cited Briggs, S., Netuveli, G., Gould, N., Gkaravella, A., Gluckman, N. S., Kangogyere, P., Farr, R., Goldblatt, M. J., & Lindner, R. (2019). The effectiveness of psychoanalytic/psychodynamic psychotherapy for reducing suicide attempts and self-harm: systematic review and meta-analysis. The British journal of psychiatry : the journal of mental science, 214(6), 320–328. https://doi.org/10.1192/bjp.2019.33 Cortina M. (2010). The future of psychodynamic psychotherapy. Psychiatry, 73(1), 43–56. https://doi.org/10.1521/psyc.2010.73.1.43 Steinert, C., Munder, T., Rabung, S., Hoyer, J., & Leichsenring, F. (2017). Psychodynamic Therapy: As Efficacious as Other Empirically Supported Treatments? A Meta-Analysis Testing Equivalence of Outcomes. The American journal of psychiatry, 174(10), 943–953. https://doi.org/10.1176/appi.ajp.2017.17010057 Trotta, A., Gerber, A. J., Rost, F., Robertson, S., Shmueli, A., & Perelberg, R. J. (2024). The efficacy of psychodynamic psychotherapy for young adults: a systematic review and meta-analysis. Frontiers in psychology, 15, 1366032. https://doi.org/10.3389/fpsyg.2024.1366032 Author: Laura Petracek  As human beings, we all experience negative thoughts from time to time. It's natural to have occasional doubts, fears, and worries. However, when negative thoughts become pervasive, they can have a significant impact on our mental health and well-being.
Ignoring negative thoughts may seem like a good strategy for managing them, but in reality, it can actually make things worse. When we ignore negative thoughts, we're essentially giving them power over us. We're allowing them to fester and grow, unchecked by any kind of challenge or inquiry. On the other hand, when we challenge negative thoughts, we take back control. We begin to question their validity and explore alternative perspectives. By doing so, we're able to reduce their power over us and cultivate a more positive mindset. So why is it important to challenge negative thoughts instead of ignoring them? Here are a few reasons:
It's important to challenge our negative thoughts rather than ignoring them. By doing so, we can reduce stress and anxiety, develop a more accurate and balanced perspective, and cultivate a more positive mindset. If you're struggling with negative thoughts, try to approach them with curiosity and a willingness to explore alternative perspectives. With practice, you'll find that challenging negative thoughts becomes easier and more natural over time. About the Author: Laura Petracek, Ph.D., LCSW, is the author of The DBT Workbook for Alcohol and Drug Addiction and The Anger Workbook for Women. Online: Personal Website, Facebook, LinkedIn, Instagram Internal Family Systems Therapy: A Compassionate Approach to Treating Anxiety and Depression10/31/2025 Author: Tarika Kinyon I. Introduction
In recent years, Internal Family Systems (IFS) Therapy has emerged as a powerful and compassionate approach to mental health treatment. Originally developed by Dr. Richard Schwartz, IFS offers a framework for understanding and healing the complex inner parts of ourselves that contribute to emotional distress. Individuals often seek psychotherapy with the intent of changing—rather than accepting—their unwanted behaviors, emotions, or thoughts, but a lack of self-acceptance can actually prevent true, lasting transformation. IFS fosters clients’ acceptance of all parts of the self and helps individuals cultivate a more compassionate internal relationship; as a result, it can be highly effective in treating anxiety and depression. In this blog post, we’ll explore the structure of IFS, the evidence behind it, and its promising potential in advancing the field of psychotherapy. II. What Is Internal Family Systems Therapy? Dr. Richard Schwartz earned a Ph.D. in marriage and family therapy and later became a therapist and researcher at the Institute for Juvenile Research in Chicago. There, he tried to demonstrate the effectiveness of a cerebral problem-solving therapeutic approach in a study of young individuals with bulimia, which was ultimately unsuccessful. In fact, he noticed that the more he tried to implement these techniques, the more this dangerous bulimic behavior occurred. He began asking clients about what was happening inside themselves, causing them to escalate behaviors. Clients described aspects of themselves as if each had autonomy, could make them do things they did not want to do, and had relationships with other aspects of themselves (Brenner, 2023). Schwartz observed a pattern: interactions between these components of people were like those of family members, therefore leading him to develop the notion of Internal Family Systems. Within the IFS framework, the core of an individual is defined as the “Self.” This is the inner leader and the foundation of who we are, characterized by qualities known as the “8 C’s” that emerge when people access their Self: compassion, calmness, clarity, courage, confidence, creativity, and connectedness. The goal of IFS therapy is to facilitate a relationship between the Self and the subpersonalities of an individual, referred to as “parts.” Parts make up an individual’s internal system and interact inside the mind as if they were individual people, all with different talents, roles, and temperaments. These different roles and functions are distributed into categories:
Schwartz believes people are born with parts, or the potential for parts, and as we mature, these parts emerge in response to lived experiences. Contextual influences, such as stress, trauma, broader socio-cultural factors, and childhood experiences shape the roles these parts take on. Although these parts can lead us to behave in harmful or negative ways, Schwartz emphasizes that parts of people are all inherently valuable and that compassionate conversations with harmful parts can help move them back into their natural, constructive roles. When clients are able to access a state in which they can empathize with their parts that trigger certain behaviors or emotions, such as anxiety or depression, their troubled parts are able to heal. III. IFS and Emotional Healing One of the most powerful aspects of IFS therapy is its compassionate view of the human psyche. Instead of labeling thoughts or emotions as “bad” or “irrational,” IFS allows clients to understand that symptoms like anxiety or depression often come from parts of us that are attempting to protect or manage our pain. In IFS, anxiety might be seen as the voice of a Manager who tries to prevent failure by keeping us constantly alert. Depression might stem from an Exile part holding deep sadness, shame, or unprocessed grief. These parts carry emotional burdens, but they are not inherently pathological, as traditional psychotherapy suggests. Rather, they are trying to help and protect us, even when their strategies may be harmful or negative. Through IFS, individuals learn to “unblend” from these parts, meaning they are able to challenge the mind’s tendency to self-identify with current thoughts and emotions. One is able to do this by framing their feelings as coming from a part—individuals can thus disengage with overwhelming, all-encompassing emotions and not view them as the Self, but rather as a part of the Self. The goal is not to eliminate these parts, but to get to know them with curiosity and compassion through the Self’s calm, centered, compassionate inner presence that exists within everyone. Only then can individuals begin to heal and guide their parts without becoming overwhelmed by them. This shift from inner conflict to inner connection is often what creates long-lasting solutions to feelings of anxiety and depression. IV. Research on IFS for Depression and Anxiety Haddock et al. (2016), a study on the efficacy of IFS therapy in depression among female college students, found that IFS is a promising alternative to established treatments for depression. In the randomized controlled trial, 37 participants experiencing moderate to severe depression were assigned to 16 weekly IFS sessions or one of three other treatment-as-usual (TAU) conditions, including Cognitive Behavioral Therapy (CBT), Interpersonal Psychotherapy (IPT), and supportive counseling. Results showed that all groups experienced significant reductions in depressive symptoms, with no significant differences between IFS and other treatments. Although there are a few limitations of this study, such as it being a pilot study with a small sample size and short-term follow-up, these findings ultimately suggest that IFS may be just as effective as more widely used therapeutic approaches for treating depression in this population. In addition, IFS is now being explored in online group-based formats, offering more accessible care for populations struggling with trauma-related symptoms, including depression and anxiety. A 2024 pilot study by Comeau et. al (2017) tested a program called PARTS (Program for Alleviating and Resolving Trauma and Stress), which also delivered 16 weeks of AFS-based group sessions and individual support entirely online. Participants included 15 adults with PTSD, many of whom also experienced significant symptoms of anxiety and depression. The results concluded that over half of the participants saw reductions in PTSD severity, and many also reported meaningful improvements in emotion regulation, self-compassion, and decentering—all of which are relevant to managing depression and anxiety. While this study was small and did not include a control group, its findings support the idea that IFS is not only effective in physical settings or in treating trauma but also holds promise for individuals dealing with mood and anxiety symptoms in online settings. V. Real-World Application and Accessibility One of the most exciting aspects of IFS is how accessible it can be for individuals from diverse backgrounds. IFS offers a flexible approach that meets people where they are, whether that’s in a therapist’s office, an online support group, or even an individual mindfulness practice. In clinical settings, IFS can be integrated into treatment plans as either a stand-alone treatment or alongside other therapeutic approaches. A therapist may use IFS as the primary therapeutic framework or combine it with other techniques, such as Cognitive Behavioral Therapy, to address both symptom management and deeper emotional patterns. Since IFS is trauma-informed and non-pathologizing, it’s especially accessible to individuals who struggle with traditional symptom-focused models. Beyond clinical spaces, IFS concepts are applied in coaching, peer support, and self-help communities. For those who may not have access to therapy, the growing availability of IFS resources—including books, podcasts, online courses, and guided meditations—make it easier than ever to explore IFS. Programs like Mediate Your Life (MYL), created by John Kinyon, offer another accessible path for individuals seeking emotional balance outside of traditional therapy. Integrating principles from both IFS and Nonviolent Communication, MYL coaches individuals on how to mediate internal and interpersonal conflict with empathy and understanding. Mainstream media has also taken notice. In a recent NPR article, “Ever Felt So Stressed You Didn’t Know What To Do Next? Try Talking to Your ‘Parts’”, IFS is introduced as an accessible, non-pathologizing way for people to relate to their stress and anxiety. Seth Kopald, a certified IFS practitioner and coach, illustrates a beautiful analogy for the therapy: “You can think of Self as the sun, which is often covered by clouds, i.e., your parts. Remember the sun is always in its full power, even on a cloudy day…. Like clouds parting, we can ‘remove the things that block our light.’” Kopald explains that through IFS, he “tends to live more in the light of [his]self”. VI. Conclusion Internal Family Systems therapy offers a hopeful and empowering approach to healing emotional distress. Rather than fighting against anxiety or depression, or simply medicating symptoms, IFS invites individuals to be curious about the parts of them that carry painful emotions and drive harmful behaviors. As early research continues to support its effectiveness, IFS stands out as a flexible, non-pathologizing model that invites people to relate and connect to themselves with empathy instead of criticism. By listening to our parts, rather than trying to silence them, we can move toward deeper healing. REFERENCES Aubrey, A. (2024, October 27). Ever felt so stressed you didn’t know what to do next? try talking to your “parts.” NPR. https://www.npr.org/sections/shots-health-news/2024/10/25/nx-s1-5055753/parts-work-therapy-internal-family-systems-anxiety Comeau, A., Smith, L. J., Smith, L., Soumerai Rea, H., Ward, M. C., Creedon, T. B., Sweezy, M., Rosenberg, L. G., & Schuman-Olivier, Z. (2024). Online group-based internal family systems treatment for posttraumatic stress disorder: Feasibility and acceptability of the program for alleviating and resolving trauma and stress. Psychological Trauma: Theory, Research, Practice, and Policy, 16(Suppl 3), S636–S640. https://doi.org/10.1037/tra0001688 de Boer, Kathleen, Jessica L. Mackelprang, and Maja Nedeljkovic. 2025. “The Relationship between Symptoms of Complex Posttraumatic Disorder and Core Concepts in Internal Family Systems Therapy.” Clinical Psychologist, February. doi:10.1080/13284207.2025.2467123. Brenner, E. G., Schwartz, R. C., & Becker, C. (2023). Development of the internal family systems model: Honoring contributions from family systems therapies. Family Process, 62(4), 1290–1306. https://doi.org/10.1111/famp.12943 Haddock, S. A., Weiler, L. M., Trump, L. J., & Henry, K. L. (2017). The efficacy of internal family systems therapy in the treatment of depression among female college students: A pilot study. Journal of Marital and Family Therapy, 43(1), 131–144. https://doi.org/10.1111/jmft.12184 Schwartz, R. C. (2013). Moving from acceptance toward transformation with Internal Family Systems Therapy (IFS). Journal of Clinical Psychology, 69(8), 805–816. https://doi.org/10.1002/jclp.22016 Understanding the emotional, social, and psychological barriers to breaking free. |
 | About the Author: Marisol is attending California State University Northridge as she intends to attain a bachelor’s degree in Psychology. Her goal is to become a counselor and academic advisor for students and guide them through their educational journey by effectively listening to their issues and providing them with appropriate resources. Other than working on her degree, Marisol likes to listen to music, try out new foods, and spend time with her loved ones. |
Author: Cate Cabri
Connections with others have a major impact on our happiness as well as our well-being. One way that many people seek to strengthen these connections with others is through the use of social media. Social media has become so commonly used in our society as a main method of communication for many people, sometimes even replacing face-to-face interactions. Although there are some positive aspects of using social media, there are also major concerns, including raising levels of anxiety and depression.
If used in an unhealthy way, social media can take a major toll on people's mental health. A few warning signs to look out for that social media could be negatively affecting your mental health include:
However, if used in a healthy way, there are many positive aspects of social media.
Research on the impacts of social media on anxiety has shown that anxious people tend to rely on social media as a means of escaping from what they are worried about. However, once on social media, new stressors become an issue that fuels the initial anxiety that the person was already experiencing. Individuals with Generalized Anxiety Disorder, for example, often compare themselves negatively with others on social media, which leads to a higher level of anxiety than they were initially experiencing.
Social media can be an addictive platform. Research has shown that posting a photo and getting lots of likes and positive, validating comments can be addictive. When you receive positive feedback on a post, this triggers the release of dopamine in the brain (a “reward” chemical). This can cause people to want to continue posting to get more of this validation. This is something to keep in mind when using social media - what is your intention and why are you choosing to post? There is not necessarily one correct intention with posting on social media but it is something to consider, as using social media for the wrong reasons (like for the purpose of only using it to try to get validation or trying to fit in with others) can lead to an unhealthy relationship with social media and can contribute to feelings of anxiety and depression.
Overall, there are positive aspects to social media when used in a healthy way, and it is important to consider your own social media use and how it is affecting your life. Check in with yourself on your social media use and consider any adjustments that you could make to ensure that social media is affecting your life in a positive way.
Sources:
Social Media and Mental Health
The Impact of Social Media on Youth Mental Health
Anxiety and Social Media Use
Does Social Media Cause Depression?
If used in an unhealthy way, social media can take a major toll on people's mental health. A few warning signs to look out for that social media could be negatively affecting your mental health include:
- Finding yourself constantly comparing yourself or your life to others on social media. Even though many of us are aware that social media only shows the highlights of someone’s life, we can still feel inadequate compared to others when seeing beautiful vacation photos or hearing about someone’s latest life achievement.
- Feeling stress or pressure to post often or immediately respond to a friend’s post. Feeling pressure to come up with the perfect comment or post the perfect photo can create more stress and feelings of anxiety.
- Frequently using social media as a “security blanket” when feeling anxious or sad to avoid these feelings. In social situations when we are feeling anxious, we will often rely on our phones by scrolling through social media instead of trying to get through the sometimes awkward silences by making an effort to talk to people. This can be problematic because face-to-face interaction with those we are spending time with is generally something that is shown to ease anxiety. By scrolling through our phones, we are denying ourselves of this interaction and anxiety levels continue to be heightened. Additionally, many people use their phones to avoid their emotions whether with others or by themselves, using the phone to distract them, as opposed to feeling their feelings, or engaging with their thoughts.
However, if used in a healthy way, there are many positive aspects of social media.
- Fostering communication with loved ones. One positive aspect of social media is the ability to easily communicate with friends and family members who you may not be able to see often otherwise. Living far from loved ones or not being able to see people as often as you would like can make catching up on social media a great way to stay in touch, especially now, with the Covid-19 pandemic.
- Having a creative outlet to express yourself. Creativity and self-expression is another positive aspect of social media for many people. Having the freedom to post things that you are passionate about or that show your personality and style can be a great way to express yourself.
- Using social media as a way to stay informed. Social media can also allow us to become aware of significant issues going on in the world and access important information. It is easy to open Instagram and immediately have access to and share information about current events instead of having to search for information elsewhere, although it is important to use your best judgment to stay informed and not allow yourself to be only informed by the opinions of others.
- Consider whether you’re using social media as a replacement for real-life social interaction. Humans need face-to-face contact. Replacing this face-to-face interaction with communicating over a screen leads to a higher risk for developing anxiety or depression. Chatting online or communicating through social media does not have the same benefits for your mental health as talking to people face-to-face. Even using methods such as FaceTime or video chatting is a better substitute versus social media. This way your brain can still pick up on tone, body language, and other physical cues that are all part of communicating with another person.
- Are you actively or passively using social media? Passively using social media, meaning scrolling through social media feeds without ever posting, can actually increase feelings of isolation. This passive use of social media can have even more negative effects on mental health than actively using social media, as you may feel more excluded or isolated. You can actively use social media by posting a photo you like and want to share or by commenting on a friend’s post.
- Does social media make you feel inadequate or disappointed with your life in any way? If so, this is a sign you may want to limit the amount you are on social media or modify the way you are using it. If social media is something that begins to impact your mental health in more negative ways than positive, you may want to rethink how you are using these platforms.
- Make an effort to use social media in moderation. Setting app limits on your phone can be a helpful way to make sure you are spending a healthy amount of time on social media (for example, setting a daily time limit on social media apps that will lock these apps after that amount of time has been exceeded). You can also look at your screen time each week to evaluate how much time you spent on social media apps and consider if this amount of time needs to be adjusted.
Research on the impacts of social media on anxiety has shown that anxious people tend to rely on social media as a means of escaping from what they are worried about. However, once on social media, new stressors become an issue that fuels the initial anxiety that the person was already experiencing. Individuals with Generalized Anxiety Disorder, for example, often compare themselves negatively with others on social media, which leads to a higher level of anxiety than they were initially experiencing.
Social media can be an addictive platform. Research has shown that posting a photo and getting lots of likes and positive, validating comments can be addictive. When you receive positive feedback on a post, this triggers the release of dopamine in the brain (a “reward” chemical). This can cause people to want to continue posting to get more of this validation. This is something to keep in mind when using social media - what is your intention and why are you choosing to post? There is not necessarily one correct intention with posting on social media but it is something to consider, as using social media for the wrong reasons (like for the purpose of only using it to try to get validation or trying to fit in with others) can lead to an unhealthy relationship with social media and can contribute to feelings of anxiety and depression.
Overall, there are positive aspects to social media when used in a healthy way, and it is important to consider your own social media use and how it is affecting your life. Check in with yourself on your social media use and consider any adjustments that you could make to ensure that social media is affecting your life in a positive way.
Sources:
Social Media and Mental Health
The Impact of Social Media on Youth Mental Health
Anxiety and Social Media Use
Does Social Media Cause Depression?
 | About the Author: Cate is a student at Loyola University Chicago where she is majoring in Psychology with a minor in Psychology of Crime and Justice. She plans on attending graduate school to become a clinical social worker. In her free time, she enjoys hiking and spending time with family and friends. |
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