Maritess De Ocampo

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<div><span class="fr-img-caption fr-fic fr-dib" style="width:958.333px;display:block" width="958.333"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1783846158627Thumbnail_pexels-cottonbro-7351142.jpg" class="fr-fic fr-dib" style="width:958.333px;display:block;height:auto" width="958.333"/><span class="fr-inner"><em>Photo from Pexels by Cottonbro Studio</em></span></span></span>Social media began as a tool for connection, but it has grown into something much more complex. Today, it shapes how we communicate, learn, relax, compare ourselves, and even measure our place in the world. It gives us access to current events, fresh ideas, support systems, family updates, and communities we may not find offline. Its value is undeniable. At the same time, constant exposure to social platforms can create psychological stressors that affect mood, self-worth, sleep, and overall mental well-being. Like any tool, social media can be helpful or harmful depending on how it is used. It can support wellbeing when it helps us connect, learn, express ourselves, and find encouragement. However, when it becomes a habit of endless scrolling, comparison, and validation-seeking, it can quietly affect the way we think and feel. The challenge is not simply to avoid social media, but to use it with awareness, boundaries, and intention. </div><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-0" src="https://www.instagram.com/p/DEVldN1Tb8w/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A0%2C%22os%22%3A880150.6999999881%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="858" data-instgrm-payload-id="instagram-media-payload-0" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>PEOPLE RARELY POST REALITY</strong></div><p>Most people post the highlight reel of their lives: the best photos, best moments, best angles, and best versions of themselves. It is easy to forget this when we are constantly scrolling through perfect vacation photos, beautiful homes, fitness transformations, celebrations, and seemingly effortless success stories. When our own reality is filled with work, chores, deadlines, conflict, or exhaustion, those polished posts can trigger feelings of inadequacy, insecurity, jealousy, and discontent. </p><div><strong>FOMO AND THE FEAR OF BEING LEFT OUT</strong></div><p>Events, launches, parties, trips, and gatherings are often documented across every platform. Whether public or private, photos are carefully selected to look fun, meaningful, and relevant. Seeing these moments can make a person feel excluded, unseen, or behind in life. Without realizing it, we may start believing that everyone else is living more fully while we are missing out. This fear of missing out can lead to anxiety, sadness, and unnecessary pressure to always be present, included, or updated. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-2" src="https://www.instagram.com/reel/DZIfxQ0uP-s/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A2%2C%22os%22%3A973508.2999999523%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-2" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>THE DOPAMINE LOOP</strong></div><p>Social media platforms are designed to keep users engaged. Each like, comment, notification, and share can trigger a small dopamine boost, which is linked to the brain’s reward system. Doomscrolling works in a similar way: one funny meme, one comforting video, one cute puppy, or one satisfying post can keep us searching for the next quick burst of enjoyment. Over time, the brain begins to crave that stimulation. Real life may start to feel slower, duller, or less rewarding because it does not offer the same instant feedback. </p><div><a class="fr-green fr-strong" href="https://www.abs-cbn.com/lifestyle/health-beauty-fashion/2026/6/29/why-dads-need-mental-health-support-1801" rel="noopener noreferrer" target="_blank">RELATED STORY: Beyond the strong, silent father: Why dads need mental health support too</a></div><div><strong>CYBERBULLYING AND ONLINE CRUELTY</strong></div><p>Another danger is cyberbullying. The anonymity and distance of the digital world can make people more willing to leave cruel comments, spread rumors, send angry messages, or create fear. Words that may seem temporary online can have lasting effects on the person receiving them. Being singled out, attacked, or humiliated online can contribute to negative thoughts, anxiety, isolation, and depression, especially when the harassment feels impossible to escape. </p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-4" src="https://www.instagram.com/p/DW6d07JDYYx/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A4%2C%22os%22%3A1026362.8999999762%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-4" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>SLEEP DEPRIVATION</strong></div><p>Scrolling often happens at night, just when the brain should be winding down. Instead of preparing for rest, the mind stays active as it absorbs more videos, images, messages, and opinions. The blue light from gadgets may also interfere with melatonin, the hormone that helps regulate sleep. Poor sleep affects mood, focus, productivity, patience, and emotional stability. Over time, late-night scrolling can become a routine that quietly weakens mental health.  </p><div><strong>SOCIAL MEDIA AS A TOOL</strong></div><p>These effects can contribute to poor mental health, but they do not mean social media is entirely bad. The more important reminder is that social media is a tool, not reality. Seeing it this way helps us step back from unhealthy comparison, emotional pressure, and mindless consumption. With better digital habits, social media can shift from being a source of stress to a space for intentional communication, learning, creativity, and support. </p><div><strong>CURATE YOUR FEED AND BUILD DEEPER CONNECTIONS </strong></div><p>One practical step is to check whether your feed is healthy for you. This may take time, but it is worth doing. Unfollow, unfriend, or mute accounts that regularly leave you feeling angry, insecure, jealous, or inadequate. Follow people and pages that encourage growth, learning, kindness, creativity, and inspiration. Instead of only watching people from a distance, use social media to start meaningful conversations, send supportive messages, and engage positively. A healthier feed can lead to healthier thoughts. </p><div><br/></div><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-6" src="https://www.instagram.com/p/DMG5qNnzdWN/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A6%2C%22os%22%3A1123510.699999988%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-6" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>YOUR TIME IS IMPORTANT</strong></div><p>Time spent online also matters. Excessive social media use can reduce wellbeing, especially when it replaces rest, movement, work, hobbies, or face-to-face connection. Setting limits is not about being unreachable; it is about protecting attention and energy. Putting your phone away at least an hour before bed gives your brain time to slow down. People who truly need you can call or message directly, and real connections will understand healthy boundaries. </p><div><strong>BRING CONNECTIONS INTO REAL LIFE</strong></div><p>Whenever possible, bring online connections into real life. A curated feed becomes more meaningful when the people in it are also people you can genuinely talk to, meet, or support offline. Nothing replaces a call from a friend, a coffee catch-up, or a conversation that goes beyond photos and captions. Real-life connection reminds us that behind every post is a fuller story, and being present with people matters more than simply watching their updates. </p><div><a class="fr-green fr-strong" href="https://www.abs-cbn.com/lifestyle/health-beauty-fashion/2026/7/6/the-person-who-needs-your-care-most-might-be-you-1148" rel="noopener noreferrer" target="_blank">RELATED STORY: The person who needs your care the most might be you</a></div><div><strong>TRY A DIGITAL DETOX</strong></div><p>A digital detox can also help. Disconnecting for a few days, or even for a week, may reduce stress, screen dependence, and information overload. Let friends and family know how to reach you, and consider encouraging them to try the same. A break from social media can create space for rest, reflection, movement, prayer, hobbies, and deeper conversations. People who value you will respect the boundary. </p><p>Social media can affect mental health, but it does not have to control it. When used without boundaries, it can feed comparison, anxiety, distraction, poor sleep, and loneliness. When used wisely, it can inform, inspire, connect, and support us. The difference lies in awareness. By curating what we consume, protecting our time, choosing real conversations, and taking breaks when needed, we remind ourselves that life is not meant to be lived only through a screen. Social media is powerful, but we are still responsible for how much power we allow it to have over our minds, emotions, and daily lives. </p><div><em>Photo from Pexels by <a href="https://www.pexels.com/photo/a-woman-lying-on-bed-while-using-smartphone-7351142/" rel="noopener noreferrer" target="_blank">Cottonbro Studio</a>.</em></div><div><br/></div><div><strong>ABOUT THE AUTHOR</strong></div><div><strong><span class="fr-img-caption fr-fic fr-dib" style="width:340px;display:block" width="340"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1783845358565ZARAH HERNAEZ_PROFILE PHOTO.jpg" class="fr-fic fr-dib" width="340" style="width:340px"/><span class="fr-inner">Image Caption</span></span></span></strong><a href="https://www.instagram.com/zeeheehee/" rel="noopener noreferrer" target="_blank">ZARAH R. HERNAEZ</a> is a mental health advocate and US Certified Mental Health First Aider from the National Council for Behavioral Health, Washington DC, USA and a certified Positive Psychology and Well-Being Coach from the Stanford School of Medicine. She is also the founder of <a href="https://www.instagram.com/thewellnestph/" rel="noopener noreferrer" target="_blank">The Wellnest PH</a>, a Mental Health Advocacy dedicated to creating a safe space and giving assistance to those going through mental health concerns in the Philippines. Photo courtesy of the author.</div>

<p>Social media can inspire, educate, and connect us, but without healthy boundaries it can also fuel comparison, anxiety, poor sleep, and emotional exhaustion. Mental Health Coach Zarah Hernaez shares her advice on how to use it more intentionally without letting it take over your wellbeing.</p>

Social media can inspire, educate, and connect us, but without healthy boundaries it can also fuel comparison, anxiety, poor sleep, and emotional exhaustion. Mental Health Coach Zarah Hernaez shares her advice on how to use it more intentionally without letting it take over your wellbeing.

Ten ways to protect your mental health while using social media

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Ten ways to protect your mental health while using social media

Zarah R. Hernaez

Published July 13, 2026 12:48 AM PHT

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