Scrolling through social media has become a regular part of daily life. Whether we’re catching up with friends, looking for entertainment, or simply passing the time, many of us find ourselves reaching for our phones throughout the day—sometimes without even realizing it. While social media is often criticized for encouraging habits like doomscrolling or excessive screen time, the reality is more nuanced. These platforms can also provide opportunities for connection, community, and support. To better understand the role social media plays in our lives, we spoke with several clinicians from The Juniper Center about the emotional needs that may be driving us to open these apps and the impact they can have on our mental health and well-being.

Trying to Feel More Connected

One of the primary reasons many people turn to social media is to feel connected. Whether it’s viewing photos shared by friends, checking in on loved ones, or sending a quick message, these small interactions can help us feel more engaged with the people and communities around us. According to Juniper Center clinician Sonja Vaintrub, “most of us want to feel connected to what’s happening around us. Sometimes we’re looking for distraction, and sometimes we’re trying to answer questions we may not even be fully aware of, such as ‘Do I belong?’ or ‘Am I missing out?’ Social media can provide a quick sense of connection, especially when we’re feeling bored, stressed, lonely, or disconnected.” At its best, social media can help bridge feelings of isolation by reminding us that we are part of a larger community. It can offer opportunities to connect with others who share our interests, experiences, and perspectives, helping us feel seen, understood, and less alone.

Seeking Validation from Others

While social media can help us feel connected, it can also influence how we seek validation. After sharing a post, photo, or update, many of us find ourselves checking for likes, comments, shares, or other forms of engagement. Whether you’re posting for friends, growing a business, or creating content for an audience, it’s natural to wonder how others will respond. The more important question, however, is why those reactions matter to us in the first place. Juniper Center clinician Linda Williams explains, “Social media can significantly change where, how often, and how intensely we seek validation. Traditionally, reassurance came from a relatively small circle of trusted friends, family members, or peers. Social media expands that circle dramatically and provides measurable forms of feedback through likes, comments, shares, views, and follower counts. As a result, validation can shift from asking ourselves, ‘How do I feel about this?’ to asking, ‘How are other people responding to this?’ While external feedback is not inherently unhealthy, relying on it too heavily can make self-worth increasingly dependent on the reactions of others.” While there is nothing wrong with appreciating positive feedback, social media can sometimes encourage us to look outward for reassurance before checking in with our own thoughts, feelings, and values. Over time, this can make it more difficult to develop a strong sense of self-worth that is rooted in our own experiences rather than the approval of others.

Always Remember How Special You Are

While social media can help us stay connected, it can also make it easy to compare our lives to those of others. As we scroll through carefully curated photos, achievements, and life updates, we may find ourselves questioning whether we are doing enough, accomplishing enough, or measuring up to those around us. Feelings of self-doubt, inadequacy, and FOMO (fear of missing out) can quickly emerge when we compare our everyday experiences to the highlight reels we see online. Juniper Center clinician Lisa Ciszewski explains, “seeing peers constantly post about social events and achievements can create deep anxiety and self-doubt, leading individuals to question their current trajectory or life satisfaction. Constant exposure to idealized, filtered portrayals of others’ lives and appearances can lead to chronic inadequacy. Individuals begin comparing their unfiltered, messy reality to others’ highlight reels, causing them to doubt their own life choices and self-worth.” Remembering that social media often presents only a small, carefully selected portion of someone’s life can help put these comparisons into perspective. While it is natural to compare ourselves to others from time to time, maintaining a sense of self-worth that is grounded in our own values, goals, and experiences can help protect us from the unrealistic standards that social media sometimes creates.

Have Engaging Conversations, Online and Offline

Social media makes it easier than ever to connect with others, exchange ideas, and participate in conversations around topics that matter to us. While these online interactions can foster a sense of community, it’s important to remember that meaningful connection also happens offline. Spending time with trusted friends, family members, and loved ones can provide a level of support and understanding that social media alone cannot always offer. As Juniper Center clinician Lisa Ciszewski explains, “individuals begin comparing their unfiltered, messy reality to others’ highlight reels, causing them to doubt their own life choices and self-worth. To counteract these effects and rebuild confidence in your own decision-making, psychologists recommend prioritizing internal validation over digital approval, limiting screen time, and occasionally taking digital detoxes.” Building a healthy relationship with social media does not necessarily mean avoiding it altogether. Instead, it means being intentional about how we use it and remembering that our sense of self-worth should not depend on online interactions or engagement. Maintaining strong offline relationships, checking in with our own values, and creating space away from our screens can help us stay grounded when social media begins to feel overwhelming.

At the end of the day, social media is neither entirely good nor entirely bad. For many of us, it serves as a way to connect with others, seek support, stay informed, or simply take a break from the demands of daily life. By becoming more aware of what we’re looking for when we open these apps—whether it’s connection, validation, belonging, or distraction—we can develop a healthier and more intentional relationship with social media. When our online habits begin to impact our self-esteem, relationships, or overall well-being, it may be a sign that we need additional support. No matter what you may be experiencing, there is always someone here to speak with you about anything that is on your mind. For those who feel they need help coping with a mental health concern, The Juniper Center is a great resource. Please feel free to give us a call at 847-759-9110, extension #2, or visit our website at www.thejunipercenter.com. We are here for you.