Suffering from social media overload? 7 tips to help you cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is social media bad for your mental health? Learn about social media overload and its effects. Plus, 7 tips to cope with social media-related anxiety.
Social media has become part of our daily lives. This might be good news or bad news depending on how you frame it. Social media interaction can keep us connected with friends, family, and with the wider world. However, this constant connection can come with a cost—social media overload.
Social media platforms are designed to be attention-grabbing, with algorithms that feed us a never-ending stream of content tailored to our interests and interactions. But when the sheer volume of content, notifications, and online social interactions becomes overwhelming, it can lead to feelings of stress, anxiety, and mental exhaustion.
What is social media overload?
When we engage with social media, we're processing it, reacting to it, and often feeling compelled to respond. The continuous scroll, that's often hard to break out of, as we seek new updates can lead to feeling mentally and emotionally overloaded.
Exposure to a wide range of emotions, from joy and inspiration to anger and sadness, all within a short span, can be mentally taxing. Plus, the pressure to maintain a social presence, comparisons with others, and the fear of missing out (FOMO) can further contribute to the negative impact on our mental and emotional wellbeing.
The effects of excessive social media consumption on mental health
Excessive social media consumption can lead to a variety of negative mental health effects. Understanding these effects can help you recognize the signs of social media overload so you can find ways to reduce its impact on your mental wellbeing.
1. Trouble concentrating and making decisions: Regular social media notifications can disrupt our thought processes, making it hard to focus on tasks or make decisions.
2. Reduced productivity: Overuse of social media can leave less time for other productive activities. This can affect work performance or academic success.
3. Loss of interest in hobbies: Excessive time on social media can lead to neglect of hobbies and activities that used to bring joy and relaxation.
4. Headaches and eye strain: Prolonged exposure to screens can cause physical discomfort, including headaches and eye strain.
5. Insomnia: Engaging with stimulating content on social media and exposure to the blue light emitted by screens before bed can interfere with our natural sleep cycle, leading to difficulties in falling and staying asleep.
6. Irritability: Regular exposure to stressful or negative content on social media can affect our mood, leading to increased irritability and a short temper. This can strain personal relationships and affect social interactions.
7. Stress: The pressure to keep up with an endless stream of updates and to present a certain image on social media can be a significant source of stress.
8. Anxiety and depression: Social media can heighten feelings of anxiety, especially when it involves comparing oneself to others' curated lives, worrying about likes and comments, or dealing with negative interactions online. Comparison can contribute to feelings of loneliness, isolation, and depression.
9. Social isolation: Despite being more connected than ever, excessive social media use can lead to feelings of social isolation. Real-life interactions may decrease as more time is spent online, leading to a sense of disconnection.
10. Emotional dysregulation: Constant exposure to a wide range of emotions on social media can lead to mood swings and emotional instability.
How to cope with social media overload: 7 ways to protect your mental health
By bringing these strategies into your daily life, you can create a healthier balance with social media and support your mental wellbeing.
1. Set boundaries on your social media usage
Establish specific times to check social media, and stick to this schedule. Limiting your usage to certain periods can help prevent endless scrolling and reduce the constant urge to check for updates. Use the rest of your time to engage in other activities you enjoy, like reading, exercising, or spending time in nature. These breaks can provide much-needed rest and can benefit your mental health.
💙 Leave your screens at home, go outside, and listen to soothing music, like Calm’s Take a Walk playlist.
2. Be discerning with your sources
Unfollow or mute social media accounts that trigger negative emotions or don't add value to your life. Prioritize content that’s uplifting, educational, or positively contributes to your wellbeing and make sure you’re getting important information from verified sources.
3. Practice mindfulness while scrolling
Stay conscious of how you feel as you use social media. If you notice that certain content consistently makes you feel anxious, stressed, or unhappy, consider why and how you can change your interaction with it.
💙 Strengthen your mindfulness practice with our Mindfulness for Beginners course.
4. Develop a nighttime routine without screens
To avoid insomnia linked to social media use, establish a bedtime routine that doesn't involve screens. Read a book, meditate, or listen to calming music instead of scrolling through social media before bed.
💙 Follow along to The Daily Move’s Nightly Relaxation Routine to help you unwind before bed.
5. Focus on real-life interactions
Make a conscious effort to spend more time with family and friends in person. Real-life interactions can be more fulfilling and help reduce feelings of isolation that come from excessive social media use.
💙 Learn about the importance of Real Connection from The Daily Calm’s Tamara Levitt.
6. Reflect on your social media goals
Consider why you use social media and what you hope to gain from it. Aligning your social media use with your personal values and goals can help you use these platforms in a more meaningful and controlled way.
💙 Find inspiration from Matthew McConaughey’s Living With Intention episode of The Spark where he shares how to find your core values and stay true to yourself.
7. Ask for support when needed
If you find it challenging to manage your social media use, seek support. Talk to friends or family about your experiences, or consider professional help if social media is significantly impacting your mental health.
💙 Dive deeper into the impact of social media with our Social Media & Screen Addiction masterclass, designed to help you reexamine your relationship with social media.
How to use meditation when you’re experiencing social media overload
Meditation can be a powerful way to reduce the negative effects of social media overload, helping refocus the mind, reduce stress, and restore inner peace. Meditation can help you disengage from the digital world and find space for self-reflection and emotional regulation.
1. Start with short meditation sessions
If you're new to meditation, begin with short, manageable sessions. This can help you form a habit without feeling overwhelmed.
💙 Let Tamara Levitt guide you through short sessions in the Meditation for Beginners Series.
2. Use guided meditations
These can be particularly helpful for beginners or those who find it challenging to focus.
3. Practice mindfulness throughout the day
Try to be fully present and engaged with the current moment. Practice mindfulness when you eat, walk, or during breaks at work. This can help reduce the compulsive urge to check social media.
4. Set aside time for meditation before bed
To combat insomnia associated with social media use, add meditation to your nighttime routine. This can help relax your mind and prepare your body for sleep.
💙 Release tension and Soften Into Sleep with a progressive muscle relaxation practice.
5. Meditate during your social media breaks
Replace the time you would have spent on social media with a meditation session. This gives your mind a break from digital stimuli and reinforces a healthy habit.
💙 Reset with Chibs Okereke’s Let’s Unplug meditation session.
6. Join a meditation group
Being part of a meditation group can provide support and motivation. It also offers an opportunity for real social interaction.
7. Focus on breathing exercises
Breathing exercises can be done anywhere, anytime. They can be particularly effective in managing acute stress and anxiety, which can be triggered by social media.
💙 Even a one-minute break to Pause To Breathe can help you reduce anxiety.
8. Reflect on your social media use during meditation
Use meditation to reflect on your social media habits. Consider your feelings and thoughts about social media and how it affects your life.
9. Combine meditation with other wellness practices
Incorporate meditation into a broader wellness routine that includes physical exercise, healthy eating, and sufficient sleep to enhance the benefits of meditation.
💙 Let Mel Mah guide you through Releasing Stress during the Daily Move.
10. Be patient and consistent
Meditation is a skill that takes time to develop. Be patient with yourself and make meditation a consistent part of your life to see the best results.
💙 With this 10-minute body scan, learn how to bring more Patience into your life.
Social media overload FAQs
What is media overload?
Media overload happens when you’re overwhelmed by the amount of information available through various media channels, like television, radio, newspapers, social media, and the internet. When the volume of information exceeds our capacity to process it, we can feel stressed and unable to focus. Media overload can impact our ability to make informed decisions as we struggle to discern important information from the constant stream of data.
What is social overload?
Social overload is the stress or pressure that arises from managing a high volume of social interactions, both online or offline. It's the feeling of being overwhelmed by too many social commitments, messages, notifications, or the need to keep up with social networks. This can lead to emotional exhaustion, reduced quality in personal relationships, and a desire to withdraw from social activities. Social overload is often worsened by social media platforms, where the expectation to be constantly available and responsive can be taxing.
What is social media overload theory?
Social media overload theory proposes that excessive use of social media can lead to feelings of being overwhelmed, which in turn negatively impacts mental health and wellbeing. It suggests that the constant flow of information and the pressure to engage with this content can lead to cognitive overload, stress, anxiety, and a decrease in life satisfaction. The theory also considers the impact of multitasking between social media and other activities, which can reduce our ability to concentrate and process information effectively.
Why is social media content overload a problem?
Social media content overload is a problem because it can lead to a range of negative mental health outcomes. The sheer volume of content we’re exposed to daily can result in cognitive overload, making it difficult to focus and process information efficiently. This can lead to feelings of stress, anxiety, and being overwhelmed. When social media content includes unrealistic portrayals of others' lives, it can lead to negative social comparisons, decreased self-esteem, and feelings of inadequacy. The combination of these factors can contribute to a decline in mental health and overall life satisfaction.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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