Social Media and Mental Health: Finding a Healthy Balance
Please enjoy our latest blog post, written by Kimberly Rivera, LPC. Kimberly is accepting new clients, so if you think she may be able to help you, reach out to us! -Alisha Brewster, Practice Manager for Aurora Sun Counseling.
As someone straddling the line between Millennial and Gen Z, I’ve witnessed how social media has transformed from a fun way to connect with friends into an almost inescapable part of daily life. In the early 2000s, it was a tool for chatting after school, discovering funny videos, and exploring new ideas. Now, it’s so much more—we can stream anything, make friends across the world, shop instantly, and stay updated on global events in real time.
But with this constant connectivity comes a significant mental health cost. Social media fuels anxiety, self-doubt, and an endless cycle of comparison. Seeing curated versions of others’ lives can make us feel like we’re not doing enough, not successful enough, or not good enough. The pressure to maintain a perfect online image can be exhausting, leading to burnout, low self-esteem, and even depression.
The nonstop influx of content can also make it hard to disconnect, creating a cycle where our moods, self-worth, and even our attention spans are shaped by algorithms. While social media offers connection and community, it’s essential to recognize when it starts taking more than it gives.
This post is all about finding a healthier balance—because staying connected shouldn’t come at the cost of your well-being.
the constant flow of information from social media can make you feel as though your entire life is determined via formula!
The Impact of Constant Digital Connection on Mental Well-Being
Social media never sleeps — and because of that, it can feel like we’re always “on” too. Whether it’s breaking news, endless notifications, or the pressure to keep up with trends, being constantly plugged in can take a serious toll on our mental well-being. What are some possible ‘consequences’ stemming from this never ending onslaught of data?
Information Overload and Anxiety
Ever feel like your brain is running on overdrive after scrolling through social media? With so much news, drama, and opinions coming at us nonstop, it’s easy to feel overwhelmed. Trying to keep up can lead to stress and anxiety, making it hard to focus or just relax. Studies have even linked heavy social media use to higher stress levels—because let’s face it, our minds aren’t built to process everything all at once.
Late-Night Scrolling and Sleep Struggles
We’ve all been there—grabbing our phones to check one thing before bed and somehow ending up deep in a rabbit hole of videos, memes, or random internet drama. The problem? The blue light from screens messes with our melatonin levels, making it harder to fall asleep. Research shows that people who use social media late at night tend to sleep worse, which affects everything from mood to focus the next day.
The Comparison Trap and Self-Esteem
It’s way too easy to compare ourselves to the perfectly curated lives we see online. Whether it’s someone’s flawless vacation pics or their seemingly perfect career, social media can make us feel like we’re falling behind. But what we forget is that most of what we see is edited, filtered, and carefully selected.
The Addictive Scroll Loop
Ever catch yourself reaching for your phone without even thinking about it? Social media is designed to be addictive—each like, comment, and notification gives our brains a tiny dopamine hit, making us want more. Over time, this can turn into a habit that’s hard to break. In fact, research has found that social media addiction affects the brain in ways not unlike other behavioral addictions, making it harder to set boundaries and step away.
late night scrolling can become habitual- and wreck havoc on our sleep schedules.
Recognizing Signs of Social Media Burnout
When we talk about burnout in therapy, it’s usually in the context of work. But more and more, we’re realizing that burnout can happen in other areas of life—including social media.
If you’ve ever felt drained after scrolling or noticed that social media leaves you feeling worse instead of better, you might be experiencing social media burnout. Here are some common signs:
Feeling emotionally exhausted or overwhelmed after spending time online.
Compulsively checking your phone or falling into the trap of “doom scrolling”.
Struggling to enjoy real-life activities because social media feels like a constant distraction.
Experiencing more anxiety, irritability, or sadness after being online.
If any of this sounds familiar, how does it feel for you? Overwhelming? Out of control? Like you’re stuck in a toxic cycle?
The good news? You don’t have to stay in this loop. By setting boundaries, taking intentional breaks, and paying attention to how social media affects your mood, you can take back control. Social media should be a tool—not something that dictates your mental health or self-worth.
Setting Boundaries with Technology- Without Feeling Isolated
I totally get it—when we start setting boundaries and reducing our social media use, it can trigger that dreaded feeling of FOMO (fear of missing out). But let’s think about it for a second: what’s really worse? The burnout you feel from trying to keep up with everything, or maybe missing out on information you can always catch up on later?
Here’s the thing: social media isn’t going anywhere. We aren’t cutting ourselves off from the world or the people we care about—we’re just taking a breather. Once we start setting boundaries, we create space for more meaningful, healthier interactions—online and offline.
If you’re ready to take control, here are some practical strategies to get started:
Scheduled Breaks: Set specific times during your day to completely step away from social media (like an hour before bed, for example).
App Limits: Use built-in screen time trackers to keep tabs on your usage.
Notification Management: Turn off non-essential notifications to avoid the constant urge to check your phone. Most devices have “Do Not Disturb” or focus modes to help with this.
Engage in Offline Hobbies: Replace the mindless scrolling with activities that bring you joy and connection—reading, painting, cooking, whatever feels good.
Remember, it’s all about finding that balance. Taking breaks doesn’t mean you’re disconnecting completely—it’s just giving yourself the chance to recharge and refocus.
unplugging and spending time with friends is a great way to continue to feel connected while having a much needed break from our screens.
Curating a Healthier Online Experience
I want to be clear: I don’t think social media is inherently bad. As I mentioned earlier, it’s a powerful tool that keeps us connected to the world, our friends, and important updates. The issue isn’t social media itself—it’s how we use it, and the negative impact that overuse or toxic engagement can have on our mental health.
To help create a healthier digital space, here are some practical tips to improve your social media experience:
Unfollow Toxic Accounts: If certain accounts trigger negative feelings or stress, it’s okay to unfollow them. Your mental health should come first.
Follow Uplifting Content: Fill your feed with accounts that inspire you—whether that’s mental wellness pages, creativity, or positive stories.
Engage with Intention: Before opening an app, ask yourself why you’re doing it. Are you checking for updates from friends, or are you just scrolling mindlessly? Being intentional can help you avoid falling into the comparison trap.
Practice Digital Detoxes: Take regular breaks to reset your relationship with social media. Even just a day or weekend off can help you reconnect with the present moment and recharge.
By making these small changes, we can create a healthier relationship with social media and use it as a tool for connection and growth—not stress and burnout.
At the end of the day, social media is just that—a tool. When used mindfully, it has the potential to enhance our lives, keep us connected, and support our mental well-being. It’s all about how we choose to engage with it. By making conscious decisions about how we use these platforms, we can create a healthier relationship with social media and reduce its impact on our mental health.
Taking small steps towards a healthier digital experience can make a big difference. Whether it’s unfollowing accounts that drain you, setting intentional boundaries, or practicing digital detoxes, each small change brings us closer to a more balanced and fulfilling online experience.
So, what’s one change you can make today to improve your relationship with social media?
Until Next Time,
Kimberly