10 Tips to Control Your Scroll for Youth Mental Health Day

In this post:

The Impact of Social Media on Mental Health
10 Tips to #ControlYourScroll for Better Mental Health
You Are Not Alone – Support Options Available

In honour of Youth Mental Health Day 2024, we’re focusing on how you can take back control of your online life with our 10 tips to help you #ControlYourScroll, improve your mental health, and feel more empowered in your digital space.

The online world can be exciting and empowering, but it can also be overwhelming. You’re not alone if you’ve ever felt that your mental health has taken a hit after spending too much time scrolling through social media.

93% of young people report being negatively affected by harmful content online. Whether it’s misinformation, cyberbullying, or feeling like everyone else has a “perfect” life, social media can take a toll on your mental well-being. But you don’t have to face it alone.

Body Image Pressures: Constant exposure to “perfect” bodies on social media can make you feel like you don’t measure up. These images are often filtered, posed, or even altered but can still create unrealistic expectations. If you’ve ever felt down because of what you see on your feed, you’re definitely not alone—most of us have been there.
Online Bullying and Trolling: It’s hard to escape negativity online. From mean comments to full-blown trolling, cyberbullying can have serious impacts on your self-esteem and mental health. Even witnessing others being bullied online can affect you, leaving you feeling anxious or unsafe in digital spaces.
Fear of Missing Out (FOMO): Whether it’s missing a party or not being part of a trending conversation, FOMO is real. Seeing everyone else’s “best moments” online can make you feel left out or like your own life isn’t exciting enough. Remember, people usually post only their highlights, not their struggles or everyday reality.
Information Overload and Anxiety: With endless streams of content, it’s easy to feel overwhelmed by the sheer volume of news, trends, and information. Trying to keep up can leave you feeling anxious, especially when you’re bombarded with serious news topics or negative headlines. It’s normal to feel the pressure of wanting to stay informed while also feeling anxious about what you see.
Disinformation and Fake News: It’s not always easy to spot fake news, but encountering misleading or harmful information can lead to confusion, worry, and mistrust. Sometimes, you don’t even realise how much misinformation can affect your worldview until it’s too late, making it harder to trust what you see online.
Peer Pressure and Social Comparison: Social media platforms can feel like a constant comparison game. Whether it’s friends getting more likes, having cooler clothes, or seemingly living a more exciting life, it’s easy to feel like you’re falling behind. This kind of peer pressure—whether it’s intentional or not—can leave you feeling inadequate.
Pressure to Be ‘Always On’: Unlike face-to-face interactions, social media makes it feel like you have to be available 24/7. You may feel pressured to respond instantly to messages, post regularly, and engage constantly. This “always on” mentality can lead to burnout and leave you emotionally drained, making it even harder to focus on real-life activities and relationships.

10 Tips to #ControlYourScroll for Better Mental Health

Use apps like Screen Time (iOS) or Digital Wellbeing (Android) to limit your social media use each day. Less screen time = more “me time.”

If an account makes you feel worse about yourself, don’t hesitate to mute, unfollow, or block it. Your mental health is more important.

Follow uplifting, educational, or creative content that adds value to your day. This could be about your hobbies, mental health advocates, or fun challenges.

A weekend without social media can do wonders for your mental clarity and well-being. Use that time to reconnect with yourself or others offline.

Misinformation is rampant. If something seems off, don’t automatically believe it—research before reacting.

If social media is making you feel anxious or upset, don’t keep it to yourself. Talk to a trusted friend, family member, or mentor.

Let your friends know when you’re unavailable online. It’s okay to step away from group chats or social media hangouts if you need a break.

Before diving into your feed, pause. Take a few deep breaths and set an intention—what are you hoping to gain from your time online?

Remember, everyone’s highlight reel isn’t their full story. Life offline is far more complex and real than what you see in a polished post.

Social media can also be a powerful tool for spreading awareness and support. Consider using your platform to share positivity, help others, or advocate for mental health causes.

You Are Not Alone – Support Options Available

Feeling overwhelmed by social media is common, and many young people just like you are working to control their scroll and protect their mental health.

Support Options:

If you’re struggling with your mental wellbeing, visit our Wellbeing Support Page for immediate support options, particularly if you need to speak with someone right now.

Alternatively, we offer free Youth Empowerment and Support Mentor sessions if you’d like a more light-touch approach. These sessions provide a safe space to talk about your feelings, learn coping strategies, and navigate challenges. For more info, check out our YES Mentoring page.

By implementing these tips, you’re taking positive steps towards a healthier relationship with social media. Remember, social media should be a tool to enhance your life, not something that controls it.