In today’s connected world, media is nearly impossible to avoid. From TikTok trends to 24/7 news coverage, the way we consume content profoundly shapes our emotional well-being. While media can provide community, education, and inspiration, evidence shows it can also increase anxiety, depression, and stress when consumed without boundaries. Let’s take a closer look at what research tells us—and how to engage with media more mindfully.
Social Media: The Double-Edged Sword
The upside: Social media can reduce isolation, provide peer support, and normalize conversations about therapy and mental health. Online communities, especially for marginalized groups, often serve as lifelines (Naslund et al., 2016).
The downside: Research consistently links heavy social media use to higher rates of anxiety and depression. A 2022 study published in JAMA Psychiatry found that adolescents who used social media for more than three hours per day had a significantly higher risk of developing internalizing problems such as anxiety or withdrawal (Riehm et al., 2022). Social comparison—measuring one’s own worth against curated, idealized images—also increases body dissatisfaction and self-esteem issues (Fardouly et al., 2015).
News Media and “Doomscrolling”
Constant exposure to negative headlines has measurable effects. A 2020 study in Health Communication reported that frequent consumption of COVID-19 news predicted greater acute stress and depressive symptoms (Nekliudov et al., 2020). Psychologists call this cycle doomscrolling—the compulsive intake of distressing news—which can contribute to insomnia, irritability, and hopelessness.
Evidence-based strategy: The American Psychological Association (APA) recommends setting limits on news exposure, choosing reliable sources, and scheduling “media-free” times during the day to lower stress (APA, 2020).
Entertainment Media: Representation and Risks
Entertainment media has a unique role in shaping public perceptions of mental health. Shows like Ted Lasso and This Is Us have helped normalize therapy, while others risk reinforcing stigma by portraying individuals with mental illness as dangerous or unstable (Pirkis et al., 2021).
Binge-watching: Research from the University of Michigan found that excessive binge-watching is associated with fatigue, poor sleep, and feelings of loneliness (Flayelle et al., 2020). Like social media, the issue isn’t the medium itself, but how we engage with it.
Advertising, Influencers, and Self-Image
Advertising and influencer culture frequently showcase unattainable ideals of beauty and success. According to the National Eating Disorders Association (2023), exposure to unrealistic body standards increases risk for eating disorders and disordered eating behaviors. Algorithms amplify this effect, showing users more of the content that triggers comparison.
Evidence-based strategy: Cognitive-behavioral therapy (CBT) practices, such as challenging distorted thoughts (“This influencer’s life isn’t the full story”), can reduce the emotional impact of comparison (Beck, 2011).
Generational Considerations
- Teens and young adults are most vulnerable to social comparison and cyberbullying. The U.S. Surgeon General issued a 2023 advisory highlighting social media’s potential harms on youth mental health (U.S. Department of Health and Human Services, 2023).
- Adults tend to be more impacted by news-related stress and work-life balance disruptions tied to constant connectivity.
- Older adults benefit from media as a tool for reducing loneliness, but may face challenges with misinformation and digital overwhelm (Chopik, 2016).
Protecting Your Mental Health in a Media-Saturated World
While media is part of daily life, research supports strategies that promote healthier engagement:
- Set Boundaries: Use built-in screen-time trackers or app timers to limit use.
- Curate Your Feed: Follow accounts that inspire and educate rather than provoke comparison or distress.
- Engage Mindfully: Before opening an app, ask: “Why am I logging in? What do I hope to gain?”
- Schedule Media-Free Zones: Meals, the hour before bed, and first thing in the morning are good places to start.
- Seek Professional Support: If media use is worsening anxiety, depression, or self-esteem, therapy can provide coping tools and accountability.
Final Thoughts
Media is neither inherently harmful nor universally helpful—it’s a powerful tool that can shape how we feel, think, and relate to others. By combining evidence-based strategies with mindful habits, you can take control of your media consumption instead of letting it control you.
If you’re noticing that your media use impacts your mental health, you’re not alone—and support is available. Therapy offers a safe space to explore these challenges, develop healthier boundaries, and strengthen resilience in our media-driven world.
Are you ready to incorporate therapy as part of your support strategy? Review our therapist bios and request an appointment online today or contact us at 612-202-8703.
