For years, some researchers — notably Jean Twenge, PhD, at San Diego State University — have been trying to warn us that social media can be risky, perhaps especially for young people or those with mental health challenges. But social media’s defenders have often argued that these platforms allow vulnerable or marginalized people to connect with others like themselves, which is surely a good thing.

This defense was always speculative. There is very little evidence indicating that social media-based support groups or communities are beneficial.

Also, researchers have found that members of vulnerable groups may feel better after spending time away from social media. For example, a 2020 study on LGBTQ youths who attended a social media-free summer camp found “across the board” reductions in depressive symptoms among those teens who’d spent the most time on social before attending the camp. “When we’re vulnerable we tend to reach out via social media, but those are also the times when social media may present the biggest challenges for us,” says Brian Primack, a professor of public health and medicine at the University of Arkansas.

If you can’t stay away from social media, Primack recommends trying to limit your time on it as much as possible. If you’re a heavy user, trying to trim your habit to less than two hours a day may be beneficial, his research suggests.

He also offers this advice: “Focus on small groups, including chat clusters with one or a few people at a time. This can help you focus on the people you feel closest to.” In other words, try to make your time on social media more like a real-world gathering with friends.