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If you had asked me in my first year as a therapist whether social media would become a frequent topic in my sessions, I probably would have dismissed it. Well, here we are! I clearly can’t predict the future. But don’t just take my word for it—research backs this up:

  • “Higher amounts of screen time are associated with higher levels of anxiety and depression.”

  • “Once on social media, whatever stresses prompted the initial use may be replaced by new stressors, further fueling anxiety” (Psychology Today).

So, why do we keep engaging with social media despite these effects? Often, it’s driven by boredom, discomfort with being alone with our thoughts (therapy can help with this!), or a desire to briefly disconnect. While social media has its benefits, there comes a point where we need to assess whether it’s doing more harm than good.

Let’s remove social media from the equation for a moment and use one of my favorite examples—chocolate chip cookies! One is fine, but 10 in one sitting? Probably too much, right? The same principle applies to social media: 30 minutes may be fine, but 3 hours can be excessive.

Practical Tips for Reducing Screen Time:

  1. Use “Do Not Disturb”: Set a phone “bedtime” at least 1-2 hours before you go to sleep. This is especially helpful if you have trouble falling asleep.

  2. Make a Pact with a Friend or Partner: Accountability can be key. Talk to someone close to you and see if they’ll join you in cutting down your screen time.

  3. Schedule Social Media Time: If you’re like me, your phone is probably sitting next to you right now. Try limiting social media to 1-2 times a day for 15-30 minutes.

  4. Replacement Behaviors: It’s not enough to just say you’ll avoid social media. Replace it with something positive—go for a walk, call a friend, meditate, or exercise.

 

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About the Author: Candice Beaton
Hey, I’m Candice, Founder and Therapist at Modern Therapy CB. I started this practice in 2020 with one goal: to create a space where therapy feels relatable and not overwhelming, like traditional settings sometimes can be. With 16+ years in the mental health field, I’ve learned that real change happens when you feel comfortable enough to just be yourself. I focus on building genuine connections because that’s how I can really get to know your unique challenges and offer meaningful support. I get it—opening up can feel tough. But together, we’ll turn that vulnerability into a powerful, transformative experience. At Modern Therapy CB, I blend science-backed methods with real-life tools that help you manage stress and handle life’s curveballs. My mission is to give you a space where you can talk openly without any judgment. We’ll dig deep to figure out what’s been holding you back and empower you to live with more confidence, clarity, and purpose.

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