Social media is a huge part of how we connect, keep up, express ourselves, and sometimes just zone out after a long day. It’s not inherently bad- but if you’ve ever noticed that scrolling leaves you feeling anxious, disconnected, or just off, you’re definitely not alone.

As a therapist, I hear a lot of people talk about how social media shows up in their day-to-day mental and emotional lives. And while I’m not here to tell you to delete all your apps and stay offline, I can offer a few ways to think about social media in a way that’s more conscious, sustainable, and protective of your energy.

How Social Media Affects Us

Mentally:

We’re seeing a constant stream of people’s best moments, even when we know it’s curated, it can still take a toll on how we see ourselves. It’s easy to fall into comparison without realizing it, which can quietly stir up feelings of not being enough or falling behind.  

Emotionally:

There’s so much accessibility and input at all times- big world events, hot takes, memes, ads, personal updates. It can get overwhelming, and sometimes it feels like there’s no space to slow down or check in with ourselves. Over time, that kind of overload can wear on our mood and our ability to feel present in real life.

Physically:

Social media use is linked to sleep issues, tension headaches, and generally being more sedentary. If we’re scrolling late at night or for long stretches, our bodies don’t get the kind of rest and regulation they need.

You Don’t Have to Quit to Take Care of Yourself

A lot of people think being healthier with social media means going cold turkey but that’s not always realistic or necessary. The goal isn’t perfection; it’s just paying a little more attention to how it fits into your life.

Here are a few ways to use social media more intentionally.

3 Simple Things You Can Try

1. Notice How It Makes You Feel

Pay attention to how you feel before, during, and after using a platform. Do you feel more connected? More drained? This kind of self-awareness can help guide when, how, and if you want to engage.

2. Create Low-Stress Boundaries

This could mean no scrolling first thing in the morning, or setting time limits for certain apps. You don’t have to cut yourself off to allow yourself room to be offline sometimes.

3. Clean Up Your Feed

You’re allowed to unfollow, mute, or remove anything that does not make you feel good. The algorithm isn’t in charge- you are. Try filling your feed with people and content that align with how you want to feel, not how you think you should look or act.

The Bottom Line

For most people social media is part of life and like anything else, it affects us. You don’t need to overhaul everything to have a healthier relationship with it. Even small shifts in awareness or behavior can make a difference.

If you ever feel like social media is affecting your mental health in a deeper way, like it’s making it harder to sleep, concentrate, or feel good about yourself,  therapy can be a safe and helpful place to explore that further.

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