Overview
Digital media isn’t all bad or all good, it’s a part of everyday life. You may not realize the amount of time you spend online or how it’s affecting you. It can help to learn the signs that your screen time might be getting in the way and to pick up a few tips on how to use digital media in healthier ways.
When your time online feels more balanced, your experience on social media—and in real life—can feel better too.
Is Digital Media Impacting Your Mental Wellness?
It’s totally normal to spend time online—but if it starts to get in the way of your everyday life, it might be time to check in with yourself.
Here are some signs that your screen time might be having a negative impact:
- You feel angry or upset when you can't use your device.
- Your grades are dropping or it’s harder to focus on schoolwork.
- You’re spending less time with friends or family.
- Screen time is cutting into your sleep or keeping you from doing things you enjoy.
- Being on a screen or device is the only thing you like to do or talk about.
- You feel stressed, overwhelmed, confused after being on your phone or device.
If any of these sound familiar, you’re not alone—and there are ways to feel better.
Healthy Digital Media Habits
Creating Healthy Boundaries
Setting limits around your social media or device use can support your mental health. Here are some ways to take control and make your online space feel better:
- Manage your feed. Follow accounts that make you feel good, curious, or inspired. Unfollow or block anything that feels stressful, negative, or just doesn’t interest you.
- Adjust your settings. Many apps let you mute certain words or phrases—like “ugly” or “fake.” Use these tools to block content that brings you down.
- Have a plan for tough moments. If something you see online makes you feel scared, anxious, or upset, take a pause. Reach out to a friend, trusted adult, or someone you feel safe talking to.
- Trust your gut. If something feels off, it probably is. You can close it, block it, report it—or just walk away. Your instincts matter.
Find Your Community Online
Getting News Without Feeling Overwhelmed
Staying informed is important—but it’s just as important to protect your mental health while doing it. Here are a few tips to help you stay updated without feeling stressed out:
- Stick to trusted sources
- Get your news from credible websites or apps so you know the information is accurate.
- Limit how much news you take in
- Constant updates can be overwhelming. Try to reduce the amount of news you read or the number of sources you follow.
- Turn off real-time alerts
- News notifications can pop up all day and disrupt your focus—or your mood. It’s okay to turn them off.
- Set a time to check the news
- Choose a moment in your day when you feel calm and ready. This can help you prepare for tough news and avoid surprises.
- Protect your sleep
- Try to put your phone away an hour before going to bed. Turn off notifications or use the “Do Not Disturb” feature to block late-night alerts.
Dealing with Cyberbullying
Cyberbullying is when someone uses a phone, app, or social media to hurt, embarrass or threaten someone else. It could be sending, posting, or sharing false, mean, or harmful content that is about someone else. It can be just as harmful as in-person bullying—and no one deserves to go through it.
If it’s happening to you or someone you know, here’s what you can do:
- Take a screenshot
- Save the messages or posts so you have a record.
- Block the person
- You don’t have to keep seeing harmful content.
- Report it
- Most apps and platforms let you report abusive or harmful behavior.
- Talk to a trusted adult
- This could be a parent, teacher, coach, or school counselor.
- If it continues, tell your school—or the police if you feel unsafe
Cyberbullying can also include someone online who starts off friendly and seems trustworthy, but quickly turns threatening and persistent. If this happens, get help from a trusted adult immediately.
You’re not alone, and it’s okay to ask for help. For more support and help with reporting cyberbullying, visit:
Keep Going
Taking care of your digital wellness is about more than screen time. It’s about protecting your mental health, setting boundaries, and choosing what works best for you. Even small changes can help you feel more in control and more connected to the things—and people—that matter.
If you ever feel overwhelmed, know that you’re not alone. There are people and resources ready to help. Call or text 988 any time for free, confidential support.