How Social Media Affects Your Mental Health (and What to Do About It)

Social media is everywhere—it connects us, informs us, and keeps us entertained. But honestly, it can also leave us feeling drained, anxious, and overwhelmed. The endless cycle of comparison, doom scrolling, and information overload can take a real toll on our mental well-being. And yet, we keep coming back, hoping for connection but often walking away feeling worse.

The Emotional Toll of Social Media

I recently found myself reflecting on this in a conversation with AI. I asked, "Why does it feel like there's so much bad news and insincerity everywhere?" The response was eye-opening:

"People are naturally drawn to drama and conflict, so media outlets highlight these aspects to keep engagement high. Social media encourages curated versions of reality, where authenticity sometimes takes a backseat to what’s performative or attention-grabbing. But there’s still plenty of good out there—acts of kindness, meaningful conversations, and people working toward positive change. It just takes more effort to focus on those things when negativity is louder."

And it hit me. Negativity is louder. It pulls us in, keeps us scrolling, and leaves us feeling powerless—while raising ratings for the news outlets. But we don’t have to stay in that space. We can be intentional about how we engage and protect our mental well-being in the process.

The Trap of Comparison

Social media makes it almost effortless to slip into the comparison game. You’re scrolling through post after post of vacations, job promotions, perfect relationships, and picture-perfect homes, and suddenly, your own life feels a little dim. It’s like everyone else has it all together, but not you. What you forget is no one is posting their worst moments, the self-doubt, the messy middle of figuring things out. What you’re seeing is carefully curated, edited, and filtered—literally.

Break free from the comparison spiral by reminding yourself that what you’re seeing online is not the full story. People share their wins, not their struggles. If scrolling leaves you feeling less than, it’s okay to hit unfollow. There’s nothing wrong with curating your feed to include content that actually lifts you up. Instead of measuring yourself against someone else’s timeline, shift the focus inward—what’s something you’re proud of? What growth have you seen in yourself lately? Your journey is yours, and it’s worth celebrating.

The Doom Scroll Spiral

We’ve all done it—going online just to check one thing, and next thing you know, you’re lost in a never-ending stream of bad news. Doom scrolling has a way of making everything feel hopeless. Social media algorithms don’t help either. They’re designed to keep you engaged, and unfortunately, fear and outrage tend to grab attention the most. While staying informed is important, there’s a big difference between awareness and drowning in negativity.

So, how do you manage it? Set boundaries with your news intake—maybe that means not scrolling before bed or choosing just one or two trusted sources instead of clicking on every worst-case scenario headline. Balance out the heavy stuff with stories that remind you of the good in the world—because it’s out there, even if it’s not as loud.

Information Overload and the "I Can’t Think" Feeling

Between notifications, viral debates, and an endless supply of content, social media can make your brain feel like it’s running a marathon with no finish line. It’s a lot, and too much information at once can leave you mentally exhausted and unable to focus.

That’s where digital detoxes come in. Taking intentional breaks, whether it’s a few hours, a weekend, or just turning off notifications—can help clear your head. Prioritize activities that bring you back to the present moment, like reading, journaling, or simply sitting in silence. And before you consume content, ask yourself: Does this add value to my life? Or is it just noise?

Slowing Down Before You React

One of the most exhausting parts of social media is the pressure to react instantly—like, comment, share, respond. But quick reactions aren’t always thoughtful ones. Ever seen an argument unfold in the comments section that spirals completely out of control? Social media encourages emotional reactivity, but real conversations, the ones that lead to understanding and connection, take time.

Next time you feel triggered by something online, pause. Take a deep breath. Check in with yourself—are you responding from a place of anger, fear, or sadness? Giving yourself even a few moments to reflect can help you engage in a way that aligns with your values. And if an AI can listen, reflect, and respond with intention…well, we can, too.

Using Social Media with Intention

Maybe that’s the key—using social media as a tool rather than letting it use us. Choosing connection over comparison, curiosity over mindless scrolling, and presence over performance.

At the end of the day, you don’t have to keep up. You don’t have to document every moment or win the invisible competition for the most curated life. You just have to show up as you are. And if that means stepping away, setting boundaries, or curating a digital space that feels more like a deep breath than a frantic scroll—that’s okay.