Can You Tame the Social Media Beast? New Research Suggests Intentional Use Boosts Wellbeing

The debate around social media’s impact on our wellbeing is a tedious tug-of-war. On one hand, we know excessive scrolling can amplify anxiety, depression, and that persistent fear of missing out (FOMO). On the other, social media has become a powerful tool for connection, particularly for marginalized communities seeking solidarity and support. So, what’s the solution? Should we ditch our devices and retreat from the digital world altogether?

Professor Dr. Emily Yeh and her team at the University of British Columbia’s Promoting Equitable, Affirming Relationships Lab believe there’s a better way. Their recent research suggests that with a shift in approach, social media can be harnessed for good, improving mental wellbeing rather than hindering it.

Yeh’s team conducted a six-week study involving 393 young adults who expressed concerns about social media’s influence on their mental health. The participants were divided into three groups: a control group continuing their usual social media habits, an abstinence group taking a complete break, and an experimental group trained in intentional social media usage.

"The educational program showed people how to avoid the downsides — like feeling pressured to look or act a certain way online — and instead focus on the good stuff," Yeh explains.

The key, the researchers found, was emphasizing quality over quantity. Participants in the curiosity group were encouraged to mute or unfollow accounts that triggered envy or negative self-comparisons and prioritize meaningful connections with close friends. Passive scrolling gave way to active engagement, with emphasis placed on commenting and direct messaging to deepen relationships.

The results were striking. Both the abstinence and the intentional use groups exhibited improvements in their mental health. Those who took a break from social media experienced fewer depression and anxiety symptoms, while those who focused on intentional usage felt less lonely and reported less FOMO. Interestingly, while the abstinence group significantly reduced their screen time, the intentional use group also saw a notable decrease, suggesting a shift towards prioritizing healthier online habits.

"We suspect that as they started to use social media more intentionally, they cut out the type of use that made them feel bad but increased or maintained the type of use that made them feel good," Yeh proposes.

Most importantly, both groups demonstrated a reduced tendency to compare themselves to others online. This finding is particularly significant, considering social comparison is often cited as a major source of social media-related stress.

Yeh acknowledges that the study’s findings are promising, but emphasizes the need for continued research.

“Overall, both approaches reduced unhealthy social media habits and improved well-being. Using social media in an intentional, connected way might be just as beneficial, and potentially more sustainable for some, than quitting altogether," Yeh concludes. "Our results suggest that 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 raises vital questions: How do we nurture genuine connections in an increasingly digital world? Can we find a balance between our online and offline lives that promotes both connectivity and well-being? Yeh’s research offers a glimmer of hope, suggesting that with mindful engagement, social media can become a tool for connection rather than a source of disconnect.