Social media has slipped into daily life so seamlessly that many of us open an app without thinking twice. It keeps us connected, entertained, and informed, yet it can also leave us strangely drained. The difference often comes down to what we are doing once we are there, not simply how long we stay. Psychologist Lisa Kaplin argues that our sense of happiness is closely tied to the way we engage online.
One of the most common traps is using social platforms as a measuring stick. When you scroll through highlight reels and compare your everyday reality to someone else’s curated moments, it is easy to feel like you are falling behind. Kaplin notes that people rarely post the messy parts, which makes the comparison unfair from the start. A 2023 study also linked this kind of upward comparison to lower self confidence and poorer mental health, especially when the people you follow appear more successful or carefree.
Another pattern that can quietly erode mood is using social media to judge and criticize others. The distance and anonymity of the internet can make harsh comments feel easier than they would face to face. Research suggests that people who engage in online bullying report higher levels of stress, depression, and anxiety. Kaplin points out that this behavior does not create lasting satisfaction, and it often signals deeper emotional issues rather than real confidence.
The healthiest use of social media tends to be more intentional and more generous. Platforms can be places to learn, find community, share helpful information, or simply enjoy a bit of humor with others. A Harvard University research effort has suggested that purposeful, positive engagement can support social wellbeing and mental health. In this context, the quality of interaction matters more than the raw number of minutes spent online.
If you want a quick reality check, pay attention to how you feel right after you log off. If you notice envy, irritation, or a sinking sense of inadequacy, it may be time to adjust who you follow and how you interact. Try replacing passive scrolling with active choices like saving useful posts, messaging a friend, or seeking content that sparks inspiration instead of comparison. Small shifts in habits can turn social media from a mood drain into a tool that genuinely adds something to your day.
How do you notice social media affects your mood, and which habits have helped you use it in a healthier way? Share your thoughts in the comments.
