In the age of social media, Instagram has become a double-edged sword. In June, the surgeon general went so far as to say that social media needs to include warning labels for children.
While social media, especially Instagram, can be a source of inspiration, connection, and joy, it can also contribute to feelings of inadequacy, jealousy, and stress. Practicing “Instagram therapy” can help you use the platform mindfully and positively. Here’s a guide to navigating Instagram in a way that supports your mental health and well-being.
How to Practice “Instagram Therapy” in a Safe & Positive Way
1. Follow Mindfulness and Therapy Influencers
One of the best ways to incorporate Instagram into your self-care routine is by following influencers who focus on mindfulness, therapy, and mental health. These creators often share valuable insights, coping strategies, and positive affirmations. Watching their stories and reels can provide you with daily doses of inspiration and practical advice. Seek out accounts that resonate with you and make a habit of engaging with their content.
2. Avoid Toxic Friends
Your Instagram feed should be a safe space. If you find that certain friends or acquaintances consistently post content that makes you feel bad about yourself, it might be time to reconsider following them. Toxic relationships can extend into your digital life, and curating your feed to exclude negative influences is an important step in protecting your mental health.
3. Block or Mute Your Ex
Seeing updates from an ex can be painful and hinder your healing process. Instagram offers features that allow you to block or mute users.
Blocking completely removes their content from your feed and prevents them from seeing your posts, while muting allows you to stop seeing their updates without unfollowing them. Both options can provide the distance you need to move on and focus on yourself.
4. Mute Jealousy-Inducing Stories and Posts
Feelings of jealousy are natural but can be exacerbated by social media. If you notice that certain friends’ stories or posts trigger these feelings, consider muting them. This doesn’t mean you don’t support your friends; it simply means you’re prioritizing your mental health.
Muting allows you to stay connected without constantly being reminded of what you perceive to be missing from your life.
5. Share and Engage with Joyful Content
Engagement on Instagram can be a double-edged sword. However, sharing and engaging with content that brings you joy can significantly enhance your experience on the platform. Memes, cute animal videos, and inspirational quotes can boost your mood.
Comment on and like posts that make you smile, and don’t hesitate to share them with your followers. Spreading positivity can improve your own mood and the mood of others. Doing so will also shake up your personalized feed and improve your algorithm.
Personally, as a gay man, I seem to have a FYP (“For You Page”) full of hot men in speedos and influencers sharing gay memes that are sometimes joyful, but often make me jealous or sad—body positivity issues abound. By changing what I engage with on Instagram, I’ve been able to change my FYP to be a safer and more inclusive space.
6. Take Breaks or Delete Instagram If Necessary
Sometimes, the best way to practice Instagram therapy is to step away from the platform altogether. If you find that Instagram is causing more harm than good, taking a break or even deleting the Instagram app can be a powerful act of self-care.
This time away can help you reset and reflect on how you want to use social media in the future. You don’t have to entirely deactivate your account. Even the act of just deleting the app from your phone makes it harder to access and harder to spy on your friends/exes that bring you misery. You could still engage with the app on your computer or a tablet/iPad, but you’ll end up finding you do so less because of the inconvenience. Sometimes that’s all it takes to take a break from social media.
Instagram can be a valuable tool for connection and inspiration, but it’s essential to use it mindfully. By following these tips, you can transform your Instagram experience into a form of therapy that supports your mental health and well-being. Remember, the goal is to make Instagram a positive space that enhances your life, rather than detracts from it.