BeReal and Mental Health: Navigating Authenticity in a Digital Age

BeReal has emerged as a counterpoint to highly curated social feeds, inviting users to share a spontaneous moment from their daily lives. For many people, this simple prompt can feel refreshing, offering a glimpse into ordinary routines rather than glamorous highlight reels. Yet as with any digital platform, BeReal intersects with mental health in nuanced ways. This article explores how BeReal can influence mental health, both positively and negatively, and offers practical guidelines for cultivating healthier online habits that support emotional well-being.

What BeReal is and how it relates to mental health

BeReal is designed to capture an authentic slice of life by notifying users at an unpredictable moment and encouraging immediate posting with front and back cameras. The idea is to reduce the pressure to stage a perfect image and to foster more genuine social interactions. When used mindfully, BeReal can complement mental health by normalizing everyday experiences, decreasing the gap between online portrayals and real life, and encouraging conversations that aren’t anchored solely in achievement or appearance.

Positive impacts of BeReal on mental health

Reduced perfectionism: The platform’s emphasis on real-time sharing can lessen the demand for flawless posts. For some, this lowers the cognitive load of maintaining a highly curated online identity, which may reduce anxiety tied to appearance or status.
Improved social connectedness: Seeing a friend snap a quick moment from daily life can foster a sense of belonging, reminding people that others experience ordinary moments—hands-on parenting, messy kitchens, or mundane commutes. This can counteract isolation that sometimes accompanies heavy digital usage.
Authenticity and empathy: When people post everyday scenes, it can spark relatable conversations, empathy, and validation that aren’t tied to achievements. Shared vulnerability, even in small doses, can reinforce supportive social networks, which are crucial for mental health.
Mindful consumption: BeReal’s relatively sparse feed compared to multi-photo carousels can encourage more intentional engagement, reducing the compulsive scrolling that often feeds anxiety and stress.

Potential mental health risks to watch for

Social comparison and FOMO: Even authentic posts can trigger comparison, especially if users measure their days against the perceived normalcy of others. This can worsen feelings of inadequacy or loneliness for some individuals.
Privacy and boundary concerns: BeReal invites real-time sharing, which may raise concerns about oversharing, data privacy, or unintended audiences. Worries about who sees one’s moments can heighten anxiety.
Post-pressure and validation: For some, the act of posting under the pressure of “I must respond quickly” or seeking faster feedback can become a source of stress or performance anxiety.
Life stage considerations: Teens and young adults may be more susceptible to peer influence, social pressure, or cyberbullying on any platform. BeReal can amplify those dynamics if used without protective habits or parental guidance where appropriate.

Guidelines for healthy BeReal use

Whether you’re a casual user or someone mindful about mental health, these strategies can help you harness BeReal in a sustainable way.

Set clear intentions: Before opening the app, ask yourself why you’re using BeReal. Is it to connect with friends, document moments, or simply observe? Aligning usage with your goals helps reduce aimless scrolling and pressure.
Establish boundaries: Decide how much time you want to spend on BeReal each day and what kind of moments you’re comfortable sharing. Consider turning off non-essential notifications if they become distracting or distressing.
Focus on quality, not quantity: It’s okay to post less frequently if that supports your well-being. A few authentic moments can be more meaningful than frequent updates that feel performative.
Practice digital boundaries: Combine BeReal with other healthy digital practices—screen-free meals, time limits after work, or a daily offline activity that fulfills social needs without screens.
Use privacy-aware settings: Review who can see your posts and adjust privacy settings to your comfort level. Being deliberate about visibility can reduce anxiety related to sharing.
Seek supportive interactions: Engage with friends and communities that respond with kindness. If a post invites negative comments, consider stepping back or reporting inappropriate content.

Practical tips to align BeReal with overall mental health

Pair BeReal with mindful practices: After posting, take a minute to notice how you feel. If you notice tension or compulsive checking, try a quick grounding exercise—slow breaths, a short walk, or a brief journaling moment about your mood.
Balance online and offline authenticity: Use BeReal to celebrate real-life moments, but also ensure you engage in offline activities that nurture well-being—connecting with friends in person, pursuing hobbies, or enjoying nature without documenting every moment.
Cultivate a compassionate feed: Follow accounts and friends who reinforce supportive, non-judgmental exchanges. A positive environment tends to support better mental health outcomes than a feed drenched in negativity or perpetual comparison.
Limit exposure during rough times: If you’re navigating grief, anxiety spikes, or mood fluctuations, consider pausing BeReal temporarily or discussing your usage with a trusted person or clinician.
Combine BeReal with routines that support well-being: For example, pair a BeReal moment with a daily gratitude practice or a short mindfulness check-in. Routine integration can help prevent the app from becoming an emotional trigger.

BeReal across different life stages

Teens and young adults

Youth are navigating identity formation and social belonging, which BeReal can support by normalizing everyday life. However, educators and parents should emphasize healthy boundaries, digital literacy, and privacy awareness. Open conversations about consent, online pressure, and emotional responses to posts can help younger users develop resilient online habits.

Adults and caregivers

For working adults and caregivers, BeReal can offer a window into the lives of others who share caregiving duties, work challenges, or personal growth moments. It can reduce the sense of isolation that sometimes accompanies busy schedules. At the same time, mindful use is essential to prevent the platform from becoming a source of distraction that cuts into sleep or intimate offline time with loved ones.

When BeReal usage intersects with mental health concerns

BeReal is not a substitute for professional mental health support. If you notice persistent mood changes, heightened anxiety, sleep disruption, or withdrawal from activities you once enjoyed, consider speaking with a mental health professional. BeReal can be a part of a balanced approach to well-being, but it does not replace therapeutic strategies, coping skills, or medical care when needed.

What to do if posting triggers distress

Pause and reflect: If a moment on BeReal triggers sadness, envy, or irritation, take a break from the app and engage in a grounding activity.
Talk it out: Share how you feel with a trusted friend or family member. Vocalizing your experience can reduce internal pressure and help you gain perspective.
Reframe and respond: If certain posts lead to negative thoughts, acknowledge them without judgment and remind yourself that online moments are curated snapshots, not the whole story.
Seek professional support: If distress persists, a mental health professional can offer strategies tailored to your situation, including cognitive-behavioral approaches, mindfulness, or other therapies.

Conclusion: embracing BeReal to support mental health

BeReal has the potential to contribute positively to mental health when used with intention, boundaries, and a focus on genuine connection. By prioritizing authenticity without pressuring oneself to perform, individuals can enjoy the benefits of real moments—shared laughter, ordinary struggles, and everyday resilience—without succumbing to comparison or burnout. The key is mindful engagement: let BeReal be a complement to your well-being, not a determinant of your mood or self-worth. When used thoughtfully, BeReal can reflect the complexity of real life while reinforcing the social supports that strengthen mental health in meaningful ways.