Is Social Media Making Us Depressed? Exploring the Mental Health Connection

A late-night scroll session watching friends’ highlight reels, perfect vacations, and smiling selfies can leave even the most connected person feeling strangely lonely. Despite its promise of connection, social media plays a role in the rising rates of anxiety and depression, particularly among young Canadians. But what’s really going on behind the screens? And what choices can help us protect our mental well-being?

Our daily use of platforms like Instagram, TikTok, and Snapchat has skyrocketed, and so too have worry-worthy trends in mental health. In this blog, we'll explore how social media can fuel negative emotions and thought patterns, especially in teens and young adults, and share practical tools that can help us reclaim healthier digital habits.

The Surge of Social Media and Mental Health Worries

Over the past decade, Canadian teens have embraced social media in record numbers. A 2023 Statistics Canada report found that adolescents spending over three hours a day on social media were significantly more likely to report poor mental health outcomes, almost twice the rate of their lower-use peers (Statistics Canada, 2023). Meanwhile, the Public Health Agency of Canada has reported a consistent upward trend in depression and anxiety symptoms among Canadian youth, aligning with increased social media use (Public Health Agency of Canada 2023).

Though correlation doesn’t always mean causation, multiple longitudinal studies in Canada point to a striking pattern: when screen use climbs, emotional struggles often follow. For example, a 2022 study of high school students documented co-occurring patterns of internet addiction and negative emotional symptoms over a school year (Gao et al., 2022). Another longitudinal Quebec study found that heavier digital media exposure was linked with psychotic-like experiences and depressive symptoms in young adults (Paquin et al., 2023). These trends set the stage for understanding how our screen habits might be affecting our mental health.

The Pathways from Screens to Sadness

Let’s explore the mechanisms linking our phone habits to feeling down. Canadian research highlights some key pathways: comparison culture, FOMO (Fear of Missing Out), cyberbullying, addictive dopamine feedback, and sleep disruption.

Comparison Culture

Scrolling feeds curated to perfection distorts our perception of reality and our own sense of worth. A study conducted in Quebec found that female adolescent internet use was a predictor of higher depressive symptoms over time, compared to peers who used the internet less (Fitzpatrick et al. 2023). In a world of curated selfies and perfect captions, it’s easy for girls to lose sight of their own worth behind the scroll.

Our self-esteem counselling supports individuals working through these internal narratives.

Fear of Missing Out (FOMO)

Constant exposure to friends’ escapades can deepen feelings of exclusion. The more we watch others’ curated lives, the more we may feel left out of our own. Research shows that these feelings, often referred to as FOMO, are more than just social buzz. They're tied to real emotional distress, especially among adolescents and young adults navigating identity and belonging. One study found that reducing time spent on social media significantly lowered reported feelings of FOMO and loneliness (Hunt et al., 2018).

Cyberbullying and Online Harassment

The shield of anonymity on social platforms can lead to sharp emotional blows. Cyberbullying is all too common. Studies show that youth facing digital harassment report more intense depression and social withdrawal. The consequences of a hateful comment can linger far longer than the original post.

Addiction and Dopamine Feedback Loops

Social media is designed to stimulate short bursts of validation through likes and comments, which may not sustain long-term emotional well-being. Canadian young adults who primarily engaged in passive social media use—scrolling and consuming without interaction—reported significantly higher depressive symptoms compared to peers in other use-pattern groups (Miconi et al., 2024).

Sleep Disruption and Emotional Fatigue

Late-night screen time isn’t just a habit; it’s a known disruptor of sleep and emotional regulation. Blue light delays melatonin release, and the emotional stimulation of scrolling through feeds can leave the brain overstimulated at bedtime. While the relationship between screen use and sleep isn’t always straightforward, research shows that high levels of digital engagement are associated with both poor sleep quality and emotional distress in teens. 

A 2023 Public Health Agency of Canada report linked problematic social media use among Canadian adolescents to inadequate sleep and increased mental health symptoms (Public Health Agency of Canada, 2023).

Who is Most Vulnerable to Social Media's Impact on Mental Health?

Not everyone is impacted equally by social media. Canadian research points to several groups that may be more susceptible to its negative mental health effects:

• Teens and young adults: Young people are not only the heaviest users of social media but also the most developmentally sensitive to peer validation and exclusion. A longitudinal study found that first-year high school students with high internet use showed overlapping patterns of internet addiction and emotional distress across a one-year period (Gao et al., 2022).
• People already experiencing emotional distress: Individuals struggling with low self-esteem or depressive symptoms may be more prone to using social media in ways that reinforce their pain. One study found that young adults in Quebec who used digital media more frequently were more likely to report both depressive symptoms and psychotic experiences, suggesting that digital vulnerability may overlap with pre-existing mental health challenges (Paquin et al., 2024).
• Emotionally driven or passive users: While research on active versus passive social media use is still growing in Canada, one national study identified strong links between frequent use of social and messaging platforms and poor general mental health outcomes in adolescents, including feelings of loneliness, helplessness, and a desire to be someone else (Statistics Canada, 2023). Individual counselling can help make sense of these emotional patterns.

If any of these sound familiar to you or someone you care about, it could be worth pausing to examine the emotional impact of your digital habits.

Signs That Social Media Could Be Undermining Your Well-being

You don't need a diagnosis to start paying attention. Here are clear signs that your scrolling might be leaving a mark:

• Feeling down or unsettled after time online
• Rising irritability or anxiety, especially linked to social media visits
• Sleep troubles—hard to unwind at night, waking up tired
• Compulsive urge to check posts or wait for likes
• Losing interest in real-world activities or face-to-face time

Those feelings matter. If you’re relating to more than one, it might be a sign to shift gears.

What You Can Do to Break the Cycle

Thankfully, change is within reach. Here are practical steps, backed by research, to reclaim your digital balance.

1. Try a Digital Detox

Even a short break can make a difference. In a randomized trial, young adults who reduced their social media use to 30 minutes per day for three weeks reported measurable improvements in both mood and emotional well-being (Hunt et al., 2018). The results highlight how even modest digital boundaries can help restore balance, without needing to swear off social media altogether.

2. Curate Your Feed

Reduce digital noise by unfollowing accounts that trigger negative comparisons or anxiety. Replace them with creators who share real-life, unfiltered moments. A supportive feed can rewire our perceptions and restore connection.

3. Set Boundaries

• Use built-in screen-time limits or apps that lock social media after a set time.
• Create phone-free zones, like the bedroom or dinner table, to protect rest and meaningful conversation.
• Pick one screen-free evening a week to reconnect with yourself or loved ones.

4. Replace Scroll Time with Intentional Activities

Do something nourishing instead: go for a walk, write in a journal, cook a meal, or call someone. Even brief mindful actions can shift your emotional trajectory, turning doom-scrolling into self-care.

5. Seek Professional Support

Sometimes digital habits are a symptom of deeper struggles. Therapy can help. At One Life, our depression and CBT therapy sessions support clients in reshaping comparison-driven thinking, rebuilding self-esteem, and crafting manageable digital habits.

How Therapy Can Help You Rebuild Your Digital Life

Therapy isn’t about eliminating screens, it’s about understanding your inner dynamics around them and building emotional well-being.

• Understanding thought patterns: Social media often triggers feelings of not-enough. In therapy, you identify these beliefs and explore how they formed.
• Cognitive Behavioural Therapy (CBT) can help you challenge "Everybody's life is more fun than mine" or "If I don’t get likes, I don’t matter."
• Cultivating real-world connection: From self-esteem counselling to loneliness work, therapy equips you to feel seen, without needing validation online.
• Personalized plans: Together, we develop strategies that fit your life, whether that means scheduled check-ins, phone boundaries, or screen-time balance.

Mental health professionals widely agree that early intervention can help prevent long-term impacts, whether the stress comes from screen time, relationships, or internal pressures. At One Life, therapy is a collaborative journey to rediscover yourself.

Final Scroll: A Gentle Reflection

Social media isn’t going anywhere, and it doesn’t have to be the enemy. But when our phone habits leave us drained, anxious, or disconnected, it’s worth pausing. Does your screen time energize or erode you?

Your digital life should serve you—not steal your sense of self-worth. If social media feels more like a trigger than a tool, we’d love to help you navigate that balance. Choosing to step back from social media isn’t about missing out; it’s about reclaiming time, presence, and connection in the real world. Even if it means going against the grain, building a meaningful life offline is not only possible, it’s powerful. Reach out today.

Frequently Asked Questions

Can social media really cause depression?

While it doesn’t “cause” depression outright, Canadian studies show strong links,especially among teens using screens for hours daily.

How do I know if social media is hurting me?

Watch for low mood after scrolling, increased anxiety, sleep disruption, and obsessive checking. These are clear red flags.

Do I need to quit social media?

Not necessarily. Boundaries, feed curation, and mindful breaks can often help more sustainably than quitting cold turkey.

Are some platforms worse for mental health?

Platforms prioritizing image perfection—like Instagram or TikTok—may trigger more comparison. Studies on these show heightened emotional instability in some users. (Hendrikse and Limniou, 2024)

Can therapy fix problems from social media use?

Yes. Therapy helps shift negative thinking, restore self-esteem, and build healthy habits around screens.

Should I worry about my teen?

If your teen shows mood changes, social withdrawal, or sleep problems tied to screen use, it’s time to address it. Youth counselling can be a powerful resource.

Sources

Fitzpatrick, C., Lemieux, A., Smith, J., West, G. L., Bohbot, V., & Asbridge, M. (2023). Is adolescent internet use a risk factor for the development of depression symptoms or vice-versa? Psychological Medicine, 53(14), 6773–6779. https://doi.org/10.1017/S0033291723000284 

Gao, T., Liang, L., Li, M., Su, Y., Mei, S., Zhou, C., & Meng, X. (2022). Changes in the comorbidity patterns of negative emotional symptoms and Internet addiction over time among the first-year senior high school students: A one-year longitudinal study. Journal of Psychiatric Research, 155, 137–145. https://doi.org/10.1016/j.jpsychires.2022.08.020 

Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751

Kerr, S., & Kingsbury, M. (2023, February 15). Online digital media use and adolescent mental health. Statistics Canada. https://www150.statcan.gc.ca/n1/pub/82-003-x/2023002/article/00002-eng.htm

Miconi, D., Santavicca, T., Frounfelker, R.L. et al. Digital media use, depressive symptoms and support for violent radicalization among young Canadians: a latent profile analysis. BMC Psychology 12, 260 (2024). https://doi.org/10.1186/s40359-024-01739-0 

Paquin, V., Philippe, F. L., Shannon, H., Guimond, S., Ouellet-Morin, I., & Geoffroy, M.-C. (2024). Associations between digital media use and psychotic experiences in young adults of Quebec, Canada: A longitudinal study. Social Psychiatry and Psychiatric Epidemiology, 59(1), 65–75. https://doi.org/10.1007/s00127-023-02537-6

Public Health Agency of Canada. (2023, February 21). Mental health and problematic social media use in Canadian adolescents. Government of Canada. https://www.canada.ca/en/public-health/services/publications/science-research-data/mental-health-problematic-social-media-use-canadian-adolescents.html