A new study by University of British Columbia researchers suggests that intentional social media use can reduce anxiety, depression and loneliness among young adults, offering a balanced alternative to quitting social media entirely.
A recent University of British Columbia (UBC) study has revealed that young adults’ mental health can improve based on how they use social media, as opposed to the time they spend on it. The research, led by Amori Mikami, a psychology professor at UBC, has been published in the Journal of Experimental Psychology: General. This study highlights that both quitting social media and using it more intentionally can alleviate symptoms of anxiety, depression and loneliness.
With social media deeply embedded in the lives of young adults, especially those between the ages of 17 and 29, concerns over its impact on mental health have risen sharply.
“There’s a lot of talk about how damaging social media can be, but our team wanted to see if this was really the full picture or if the way people engage with social media might make a difference,” Mikami said in a news release.
In the six-week experiment, 393 Canadian young adults who had mental health concerns and were apprehensive about social media’s effects were divided into three groups: a control group maintaining their regular routines, an abstinence group instructed to stop using social media, and a “tutorial” group that received coaching on intentional usage. Tutorials targeted fostering valuable online connections, limiting self-comparison and carefully choosing who to follow.
The findings showed that both the abstinence and tutorial groups acknowledged the benefits. While the abstinence group succeeded most in reducing social media triggers for depression and anxiety, they did not see improvements in loneliness. Conversely, the tutorial group, despite not reducing their screen time as drastically, reported significant reductions in loneliness and FOMO (fear of missing out).
“Cutting off social media might reduce some of the pressures young adults feel around presenting a curated image of themselves online. But, stopping social media might also deprive young adults of social connections with friends and family, leading to feelings of isolation,” added Mikami.
Together with graduate students Adri Khalis and Vasileia Karasavva, Mikami encouraged the tutorial group to focus on quality over quantity in their online interactions. This group learned to mute or unfollow accounts that sparked envy or negative self-comparisons and to prioritize close relationships. Rather than passively scrolling, active engagements like commenting or sending direct messages were emphasized, which helped users feel more socially supported.
Mikami suggests that this balanced approach offers a realistic alternative for those who find complete abstinence impractical.
“Social media is here to stay,” she added. “And for many people, quitting isn’t a realistic option. But with the right guidance, young adults can curate a more positive experience, using social media to support their mental health instead of detracting from it.”
The study’s implications could be transformative for mental health programs and educational settings. Mikami envisions future workshops and sessions aimed at teaching young adults to use social media as a relationship-enhancing tool rather than a source of stress. Such initiatives could disrupt the cycle of quitting and returning to social media, often with detrimental effects.
Ultimately, young people’s well-being hinges not on logging off but on engaging in a mindful manner.
“For many young people, it’s not about logging off. It’s about leaning in — in the right way,” Mikami concluded.