Tips on how to navigate social media when feeling low

If your mood is low, you might find different types of content can have a positive or negative impact on you. This may sound obvious, but for some people, seeing a beautiful landscape, a kitten, or really funny video can lift their mood a little when they are low, and help give them a break from feeling so down. But for others, or even that same person on a different day, who may be struggling to enjoy anything, let alone laugh, there is more comfort in reading, listening or watching something relatable, as they feel the creator really gets how it feels. But be reflective as to whether watching such content provides comfort to the darkness you feel or whether it may make you feel worse. So be careful not to feel too drawn to a more hopeless view of life, as those darker views might make you feel worse.

Don’t forget that recommender systems can still send content that may be triggering, and you can’t control everything.

Many young people are now cautious about what they like or share online, knowing that they may be sent even more of that type of content by algorithms. To keep their newsfeed more positive, they like and  share more positive content, to try and get more balance, and avoid triggering content. Trying to ‘clean’ the algorithm is important because it can help you escape from the things you did in the past, when your mood may have been lower and darker content was more comforting. Algorithms do not always change when your mood improves, and will still send the older type of content that used to be right for you.  So trying to keep some balance in what you engage with could help you later. 

It’s important to report what may be distressing  or content that is triggering for you to the App, as that could also help others. It is a good idea to remind yourself how to do that, so you can protect yourself if you need to. 

As things can feel more intense when your mood is low, you may need to take a break from negative content and social media, to reduce information overload, and feel more in control.

Low mood or depression can sometimes distort your thinking which becomes more negative and makes it difficult to generate positive thoughts about the future. It is important to remember change is always possible, and you deserve to give yourself the chance of feeling better again. But watchout for the influencers and tips that make recovery sound simple or suggest doing something that doesn’t make much sense. There are simple things that you can do to boost your mood, but use advice and tips from real experts, such as those suggested in our Move Mood app. 

Just as there may be tips for hope and recovery online, sometimes there may be harmful or extreme messaging or unhelpful group pressure. Be wise in protecting yourself against such harm by moving away from such messages and groups and instead seek positive support, to keep up hope and give yourself a chance for a better future. 

Peer pressure can be a real issue, and it is important to avoid anything that encourages something harmful.

Many people who go online, when low, are searching for social connections that make them feel less alone in their struggles, and hopefully brighter. It can feel such a relief to find someone who seems to feel the same as you do, almost like a twin. Similarly, like having a twin, it can create a sense of connection and comparison. However, everyone is different, and it is important to not give into pressure to feel the same as someone who may be feeling either better or worse than you. 

It can be difficult if you also feel they are relying on you for support, as that might be too much for you, and being clear about what you can manage is actually kinder than suddenly stopping contact because you are feeling overwhelmed. It is often better to engage with people who know how you feel, but are recovering, even though even someone who is recovering will still have some bad days.

Taking a break from social media or Apps, to sort out your thoughts and work out how to feel better can be helpful. However, taking this step is not always easy, so working it out with someone you trust, and if possible, someone older than you or an adult will help. Having a break may be particularly helpful if it’s hard to disengage from being online, if your time online often makes your mood worse, or if there is pressure from others to stay online and keep responding.  

But how we take a break and plan for that can make a huge difference to friendships and relationships.