Health library

Social media and mental health assessment

Social media has plenty of upsides. But it's important to know when all that scrolling and posting could be doing more harm than good. Answer the following questions to get an idea if social media might be hurting your mental health.

Note: This assessment is not intended to be a substitute for medical care or professional help.

DO YOU TURN TO SOCIAL MEDIA WHEN YOU'RE SAD, LONELY, STRESSED OR BORED?

YES. You might be using social media to cope with these feelings. If so, consider other ways to improve your mood, like taking a walk or making time for activities you enjoy. If you think you might be depressed, talk to your doctor.

NO. Good. There are healthier ways to deal with difficult emotions and boredom. These include exercising and taking time out for other activities you enjoy.

DO OTHER PEOPLE'S POSTS MAKE YOU FEEL INADEQUATE?

YES. Remember, people often share only the highlights of their lives, and the images they post may have been manipulated. Comparing yourself to these potentially unrealistic portrayals can make you feel unnecessarily competitive or unhappy.

NO. That's good. Social media posts aren’t always a realistic presentation of someone's life. Comparing yourself to this could leave you feeling unnecessarily competitive or unhappy.

DO YOU CHECK SOCIAL MEDIA WHILE IN BED?

YES. Sleep is vital to your mental well-being. But checking social media at bedtime or when you wake up at night can make you feel alert instead of sleepy. One reason is the blue light from phone screens can interfere with the body's natural sleep-wake cycle. For a better night's rest, keep your phone in another room while you sleep.

No. That's good! Sleep is vital to your mental well-being. People who check their social media feeds at bedtime have a harder time falling asleep on time. One reason is the blue light from phone screens can interfere with the body's natural sleep-wake cycle.

DOES "DOOM SCROLLING" STRESS YOU OUT?

YES. Doom scrolling is when people obsessively scroll social media feeds and find themselves sucked into an endless stream of negative and alarming stories. This can cause stress and anxiety. To limit doom scrolling, turn off social media notifications; unfollow profiles and accounts that upset you; and focus on other activities, like reading, listening to music or working on a hobby.

NO. Doom scrolling is when people obsessively scroll social media feeds and find themselves sucked into an endless stream of negative and alarming stories. Doom scrolling may increase your stress and anxiety levels in the future, even if it isn't doing so now. To limit it, turn off social media notifications; unfollow profiles and accounts that upset you; and focus on other activities, like reading, listening to music or working on a hobby.

IS SOCIAL MEDIA REPLACING FACE-TO-FACE INTERACTIONS IN YOUR LIFE?

YES. Virtual connections don't seem to help our well-being as much as face-to-face connections do. When you're with other people, your body releases hormones that lower stress and improve your mood.

NO. Good. Face-to-face connections are important. When you're with other people, your body releases hormones that lower stress and improve your mood.

ARE YOU BEING BULLIED ONLINE?

YES. It's important to take action. You can report abuse to the social media platform, as well as unfollow or block any profiles or accounts that target you. If need be, you can also take a social media break. NO. You can help others avoid bullying by reporting it to the social media platform whenever you see it happening, as well as by choosing not to share abusive content.

If you're concerned about your social media use and your mental well-being, talk to your doctor. You may want to share the results of this risk assessment with your doctor. You may also benefit from taking this short depression assessment.

Your answers:

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