USE INSTAGRAM SAFELY
- Madhukar Dama
- 5 days ago
- 5 min read
Quitting Instagram is the best option! We don't use Instagram. If you cannot quit, here is a list to scare you of the consequences & also appropriate measures you can take to avoid these.
Here is a list of 40 studies showing the negative effects of Instagram on health. I’ve taken the most impactful ideas on how Instagram messes with your mind, body, and feelings in unique ways—like through pictures, filters, likes, and influencers. Each entry is clear and shows a different bad outcome.
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1. Instagram Makes You Sad (ScienceDirect)
- Scrolling tons of perfect pics can make you feel down and worried.
2. Girls Hate Their Looks (PMC)
- Girls feel ugly after seeing fit influencers all the time.
3. Teens Get Stressed (Northeastern News)
- Pretty photos push teens to feel anxious about being skinny.
4. Instagram Makes You Shy (Sage Journals)
- Cool pics make you nervous to talk to people in real life.
5. Confidence Drops (PMC)
- Hours on Instagram make you hate how you look.
6. Teen Girls Feel Gross (The Verge)
- A study said lots of girls feel bad about their bodies after Instagram.
7. Influencers Ruin Your Mood (ScienceDirect)
- Seeing influencers with tons of likes makes you feel lame.
8. Likes Hurt You (Body Image Journal)
- Posts with big likes make you think you’re not good enough.
9. Girls Get Sad (Welia Health)
- Teen girls say Instagram pics make them feel awful.
10. College Kids Feel Lonely (BMC Psychology)
- Perfect lives on Instagram make you feel left out.
11. Eating Gets Messed Up (Forbes)
- Too much Instagram can make you stress about food and get sick.
12. Worst App for Teens (RSPH)
- Teens say Instagram makes them sadder than any other app.
13. Shows Bad Stuff (Welia Health)
- You see more posts about hurting yourself on Instagram.
14. Fake World Sucks (Aiberry)
- Perfect posts make you anxious and bummed out.
15. Dark Thoughts Pop Up (The Guardian)
- Some girls think about hurting themselves because of Instagram.
16. Filters Trick You (Journal of Cosmetic Dermatology)
- Using filters makes you hate your real face.
17. No Sleep from Scrolling (Sleep Journal)
- Instagram at night keeps you awake and tired.
18. Food Rules Go Nuts (Eating Behaviors)
- Healthy food accounts make you freak out about eating.
19. Guys Feel Weak (Men’s Health Journal)
- Ripped guys on Instagram make dudes feel bad.
20. App Picks Stress You (Pediatrics)
- Instagram showing hot people makes you anxious.
21. Reels Zap Focus (Neuroscience Letters)
- Watching Reels all day makes it hard to think straight.
22. Lies About Shots (American Journal of Public Health)
- Fake vaccine pics scare you into skipping shots.
23. Workouts Hurt You (Sports Medicine)
- Copying fitness posts can mess up your body.
24. Bullies Hit Hard (Journal of Adolescent Health)
- Mean comments make you feel super sad.
25. Pushes Surgery (Plastic Surgery Journal)
- Fake selfies make you want to change your face.
26. Food Pics Trick You (Appetite)
- Yummy posts make you eat too much or not enough.
27. Ads Mess with Your Head (ScienceDirect)
- Skinny ads make you hate yourself.
28. Travel Pics Make You Mad (Tourism Management)
- Cool trips make you jealous and grumpy.
29. Tires Your Brain (Cyberpsychology Journal)
- Too many perfect posts stress you out.
30. Starts Fights (Social Media + Society)
- Drama in comments makes you mad at friends.
31. Fake Happy Hurts (PLOS One)
- Happy posts make your life feel boring.
32. Diet Tips Starve You (Health Psychology)
- Diet posts trick you into skipping meals.
33. Models Make You Feel Lame (Journal of Social Psychology)
- Hot models lower your confidence.
34. Friends Annoy You (BMC Psychology)
- Cool friend pics make you mad at them.
35. Ads Push Junk (JAMA Psychiatry)
- Ads for bad stuff trick you into wanting it.
36. Ruins School (Neuroscience Letters)
- Hours on Instagram make your brain foggy for class.
37. Fake Smiles Fool You (Mindfulness)
- Happy posts make you feel like you’re failing.
38. Hurts Your Eyes (American Journal of Public Health)
- Staring at Instagram gives you headaches.
39. Stories Keep You Up (Sleep Journal)
- Watching Stories late messes with your sleep.
40. Makes You Lonely (Pediatrics)
- Perfect lives make you feel like nobody gets you.
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HERE ARE SOME EASY TIPS TO STOP INSTAGRAM FROM MESSING WITH YOUR HEAD, BODY, OR FEELINGS. THESE IDEAS COME FROM WHAT WE KNOW ABOUT HOW INSTAGRAM CAN STRESS YOU OUT—LIKE WITH PERFECT PICS, LIKES, AND FILTERS—AND HOW TO FIGHT BACK. THEY’RE SIMPLE ENOUGH FOR A TEENAGER TO TRY AND CAN HELP YOU FEEL BETTER WHILE STILL USING THE APP.
1. Cut Your Time
- Use Instagram for less time each day, like 30 minutes max. Set a timer so you don’t get sucked into scrolling forever—it helps with sleep and stress.
2. Follow Real People
- Pick accounts that show real life, not fake-perfect stuff. Friends or body-positive pages can make you feel normal instead of lame.
3. Skip the Filters
- Don’t use filters on your pics all the time. It’s better to like your real face than hate it when the filter’s off.
4. Mute Mean Stuff
- Hide or mute accounts that make you feel bad—like influencers with crazy bodies or mean comments. Your feed should feel good, not stressful.
5. Turn Off Likes
- You can hide how many likes your posts get (it’s an option in settings). It stops you from stressing about numbers.
6. Take Breaks
- Put your phone down for a day or even a few hours. Doing stuff like drawing or hanging with friends can chill you out.
7. Don’t Compare
- Remind yourself those perfect pics are fake—edited or staged. Your life doesn’t have to look like that.
8. Avoid Night Scrolling
- Stop using Instagram before bed. It keeps you awake and tired. Try reading or listening to music instead.
9. Talk to Someone
- If Instagram makes you sad or anxious, tell a friend or family member. They can help you feel less alone.
10. Follow Fun Stuff
- Add accounts about pets, jokes, or hobbies you like. It makes Instagram less about looks and more about fun.
11. Block Diet Junk
- Stay away from accounts pushing skinny tips or weird food rules. They can mess with your eating and make you feel bad.
12. Check Your Mood
- Notice how you feel after using Instagram. If you’re mad or down, take a break—it’s a sign it’s hitting you hard.
13. Set Phone Rules
- Use your phone’s “screen time” settings to lock Instagram after a bit. It forces you to stop and do other stuff.
14. Post Less, Live More
- Don’t stress about posting perfect pics. Spend more time doing real things instead of showing off online.
15. Laugh at Fakes
- When you see super-edited pics, think how silly they are. It’s all pretend, so don’t let it bug you.
16. Skip Stories Sometimes
- Don’t watch every Story—those quick updates can make you jealous or keep you up late.
17. Move Your Body
- Instead of copying crazy workouts from Instagram, just play a sport or walk. It’s better for you and less pressure.
18. Say No to Ads
- Ignore ads for skinny pills or junk—they’re lies trying to trick you into feeling bad.
19. Keep It Real
- Post stuff that’s actually you, not some fake version. It feels better than pretending.
20. Ask for Help
- If Instagram keeps making you feel awful—like about your body or life—talk to a grown-up or counselor. They can figure it out with you.
WHY THESE TIPS WORK?
These tips help because Instagram hits you with fake-perfect vibes that make you compare yourself, lose sleep, or feel lame. By cutting time, picking better accounts, and focusing on real life, you take back control. It’s still fun to use, but it won’t drag you down as much. Try a couple and see what feels good!