Scroll Mindfully: Build a Healthy Relationship with Social Media

The digital era has transformed communication, leading to greater connectivity with the digital world than with the immediate environment. According to the “Social Serbia 2024” survey, 94% of people in Serbia have an account on social media. Almost all respondents aged 18-24 have a profile on some social network, and even older individuals (55-64 years) are active, with only 17% not being active on social media. Facebook and Instagram are among the most popular networks, while TikTok and LinkedIn maintain a stable level of use. With the constant rise in the number of users, social media has become the main channel for communication, entertainment, and information exchange, while also creating new challenges, especially for mental health (Pioniri Communications, 2025). The greatest negative consequences of social media relate to young people and include the development of depression, anxiety, loneliness, and addiction. Adolescents' vulnerability makes them particularly susceptible to the negative effects of social media, which is why timely education is necessary (Milošević & Milošević, 2022).

The way social media is used plays a key role in its impact on your life. This article provides some recommendations for building a healthy relationship with social media and avoiding harmful behaviors on social platforms that can negatively affect your health.

1. Limit the Time Spent on Social Media

Fear of missing out (FOMO) can make you constantly worry about missing something, whether it's a new joke, outing, or trend. This fear can lead to excessive use of social media (Smith, 2021). Checking social media has become a daily habit for many of us, but when it starts affecting your mental health, an easy solution is to take a break. Instead of deleting your account, simply remove the app and replace the time spent online with activities you enjoy, such as reading or walking. Later, when you're ready, you can reinstall the apps (MercyCare, n.d.).

Passive scrolling (doomscrolling) through upsetting content can worsen mental health, cause isolation, and intensify negative feelings. If you follow things that disturb you, you're likely to be shown more of that type of content, and repeatedly scrolling through upsetting material can increase your stress and anxiety (National Institutes of Health, 2022). Pay attention to how social media affects your emotions and behavior. If you notice that the content brings stress, envy, or anxiety, it is important to set boundaries regarding the time spent online. This can include muting notifications, limiting content that negatively impacts you, or reducing time on social media. Also, remember that not everything we see on social media is real, but our feelings about it are very real (Unicef, n.d.).

2. Take Care of Privacy and Security on Social Media

Most social networks have privacy settings. These settings allow you to choose who can see, comment, share, and like your profile and content. Be careful about the information you share about yourself online, such as adding location to posts. Be aware that you have a digital footprint that follows you online, and everything you post adds to that trail (MercyCare, n.d.). It is also advisable to cover your webcam if you are not using it. If you are concerned about something you see or experience online, it is recommended to talk to a trusted person (you can take a screenshot as evidence) or seek help from relevant institutions/organizations (Unicef Serbia, n.d.).

3. Critically Approach Content on Social Media and Choose Who/What to Follow

Misinformation spreads easily through social media, so before reacting to something, evaluate whether the source is reliable and if the information is based on credible data. Therefore, it is important to choose who and what you follow on social media, avoid negative influences, and focus on content that brings you happiness (MercyCare, n.d.). The digital world can expose users to the promotion of behaviors harmful to health, such as excessive alcohol consumption, drug use, and eating disorders, which are sometimes wrongly portrayed as "normal" (National Institutes of Health, 2022).

With a critical approach and careful content selection, social media can be a tool for improving mental health. You can search for health information, hear others' experiences, or find treatment options (Ibid). Meditation apps can help you relax, while online platforms allow you to connect with others and develop your identity. You can also use tools to learn new skills, such as drawing, exercising, or online fitness courses, which contribute to physical and mental health. Find inspirational and motivating content and people to follow, such as athletes, singers, chefs, or authors. You can also use the internet to seek professional help and mental health information when needed (Unicef, n.d.).

4. Use Social Media as an Opportunity for Connection, Not Comparison

Following celebrities or colleagues can be motivating for some, but for others, it leads to unhealthy comparison. Often, we only see their successes, which results in dissatisfaction with our own achievements. Such comparison negatively affects self-esteem and emotional health. These problems can lead to a toxic relationship with social media (Smith, 2021).

To set healthy boundaries, it's helpful to take breaks from networks, set rules, and practice mindfulness (Ibid). Also, focus on positive interactions, such as commenting on friends' posts and connecting with family. Social media should be a tool for building relationships, not a measure of how you should live (MercyCare, n.d.).

Conclusion

Social media can be useful for connecting and enriching our lives, but its impact on mental health can be negative if not used carefully. It is crucial to set boundaries on the time spent online, protect your privacy, critically approach content, and use social media as a tool for positive interaction and personal development. Recognizing harmful influences and actively managing your digital presence helps build a healthy relationship with social media and maintain mental health.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.

Reference:

• MercyCare. (n.d.). 6 Tips for Healthy Social Media Use. Mercy Medical Center. Dostupno na: https://www.mercycare.org/bhs/employee-assistance-program/eapforemployers/resources/6-tips-for-healthy-social-media-use/
• Milošević, S., & Milošević, D. (2022). Uticaj društvenih mreža na mentalno zdravlje. Zbornik instituta za kriminološka i sociološka istraživanja, 41, 27-40. https://doi.org/10.47152/ziksi2022012
• National Institutes of Health. (2022, September). Healthy Social Media Habits. NIH News in Health. Dostupno na: https://newsinhealth.nih.gov/2022/09/healthy-social-media-habits
• Pioniri Communications. (2025). Social Serbia 2024: Istraživanje stanja društvenih medija u Srbiji. Retrieved from https://pioniri.com/sr/socialserbia2024/
• Shalabaieva, Mariia. A group of different social media logos. Fotografija, Unsplash, 10 May 2023, https://unsplash.com/photos/a-group-of-different-social-media-logos-HBkpnDVc_Ic.
• Smith, L. (2021, August 11). How to Keep Your Social Media In Check. WebMD. Medically reviewed by Dan Brennan, MD. Dostupno na: https://www.webmd.com/balance/features/how-to-keep-your-social-media-in-check#1-3
• UNICEF. (n.d.). 5 načina kako da sačuvate svoje mentalno zdravlje na internetu. UNICEF Srbija. Dostupno na: https://www.unicef.org/serbia/5-nacina-kako-da-sacuvate-svoje-mentalno-zdravlje-na-internetu