Media and Mental Health: Striking a Healthy Balance
In our hyper-connected world, media is a constant presence. From 24-hour news cycles to endless social media scrolling, we are consuming more content than ever before. In today’s fast-paced digital world, the role of media—ranging from traditional news outlets to social media platforms—has become increasingly prominent in shaping our beliefs, emotions, and overall well-being.
While media can serve as a vital source of connection, education, and support, it can also become a significant source of stress, anxiety, and misinformation. At the Center for Psychological Growth and Resilience (CPGR), we often work with individuals who feel overwhelmed, emotionally dysregulated, or hopeless in part due to their media consumption habits.
At CPGR, we frequently encounter individuals navigating the intricate interplay between media consumption and mental health. Looking at scholarly literature and psychological research, let’s examine how the media can both challenge and bolster our mental well-being, as well as identify evidence-based recommendations for fostering a balanced media environment.
The Double-Edged Sword of Media
Media as a Source of Information and Support
Media can be a powerful tool for mental health. Research shows that access to accurate health information, inspirational stories, and supportive online communities can promote psychological well-being (Naslund et al., 2016). During times of crisis, social media and digital news platforms can help individuals stay informed and feel connected and even help foster a sense of control. For many, online platforms have become lifelines for mental health support, education, and advocacy.
Media as a Stressor
However, numerous studies point to the negative mental health effects of excessive or unfiltered media consumption. Constant exposure to distressing news stories, misinformation, or social comparison on platforms like Instagram or TikTok has been linked to increased symptoms of anxiety, depression, and trauma (Holman et al., 2014; Keles et al., 2020). Doomscrolling—persistently consuming negative news—can trigger a physiological stress response, keeping our nervous systems in a state of hyperarousal.
Additionally, the pressure to curate a “perfect” online presence can exacerbate feelings of inadequacy, particularly among adolescents and young adults.
What the Research Tells Us
Exposure to Crisis Media and PTSD Symptoms
A 2014 study by Holman, Garfin, and Silver found that individuals who consumed more media following traumatic events (e.g., natural disasters, mass violence) experienced higher levels of acute stress—even more so than those directly impacted by the events.Social Media and Mental Health
Keles, McCrae, and Grealish (2020) conducted a systematic review linking problematic social media use with depression and anxiety, especially among youth. Key factors included time spent online, engagement in upward social comparison, and exposure to cyberbullying.Media Literacy and Psychological Resilience
Developing media literacy—critical thinking skills to evaluate and interpret media messages—has been shown to buffer against harmful media effects. According to Austin et al. (2017), media literacy interventions can increase resilience, self-efficacy, and informed decision-making.
Recommendations for Mindful Media Use
At CPGR, we encourage clients to approach media consumption with awareness and intentionality. Here are a few strategies to help maintain a healthy relationship with media:
1. Set Boundaries
Limit daily news and social media exposure (e.g., 30–60 minutes/day).
Avoid checking media first thing in the morning or before bed.
Use screen time tracking tools to build awareness of habits.
2. Curate Your Feed
Follow accounts that uplift, educate, or align with your values.
Unfollow or mute sources that evoke distress, shame, or comparison.
Seek out diverse perspectives to challenge algorithmic echo chambers.
3. Practice Critical Consumption
Fact-check before sharing content.
Consider the source: Is it credible? Biased? Sensationalized?
Reflect on your emotional response before engaging further.
4. Schedule Unplugged Time
Designate tech-free times or zones in your home.
Engage in analog activities that promote presence and joy—reading, walking, journaling, or connecting face-to-face.
5. Support Youth with Media Literacy
Talk with children and teens about what they see online.
Encourage open dialogue about how media impacts self-image and mood.
Model healthy media habits yourself.
Final Thoughts
Media is not inherently good or bad—but how we engage with it makes all the difference. With mindful, informed use, we can turn media into a tool for connection, growth, and empowerment.
At CPGR, we support clients in building balanced, resilient lives in the digital age. If you’re feeling overwhelmed by the information landscape or struggling with media-related stress, reach out. We're here to help.
References
Holman, E. A., Garfin, D. R., & Silver, R. C. (2014). Media's role in broadcasting acute stress following the Boston Marathon bombings. Proceedings of the National Academy of Sciences, 111(1), 93-98.
Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79–93.
Naslund, J. A., Aschbrenner, K. A., Marsch, L. A., & Bartels, S. J. (2016). The future of mental health care: Peer-to-peer support and social media. Epidemiology and Psychiatric Sciences, 25(2), 113-122.
Austin, E. W., Austin, B. W., French, B. F., & Cohen, M. (2017). The effects of a media literacy intervention on adolescents’ responses to and interpretations of media messages. Journal of Adolescent Health, 60(2), 234-241.
Interested in learning more or getting support?
Contact CPGR to schedule a consultation or therapy session. Together, we can navigate the digital world with balance and care.