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Feeling Overwhelmed by Social Media? Start with These 5 Simple Check-In Tips
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Feeling Overwhelmed by Social Media? Start with These 5 Simple Check-In Tips
In 2023, the U.S. Surgeon General declared a loneliness epidemic, and a recent poll from the American Psychiatric Association revealed that one in three Americans feel lonely at least once a week.
For many of us, social media becomes the go-to escape—but instead of comfort, we’re often met with a flood of stressful headlines, AI-generated content, and highlight reels of people living their “perfect lives.”
Research shows that excessive social media use can contribute to depression, anxiety, low self-esteem, increased social isolation, poor sleep, reduced physical activity, and unrealistic expectations. But here’s the good news: when used with intention, social media can have positive impacts.
Here are five practical tips from a licensed clinical social worker—plus extra resources—to help you create a healthier, more balanced relationship with your feeds.
1. Pause and Reflect
Before you scroll, check in with yourself:
- How do I feel—physically and emotionally—when I see this content?
- Am I comparing myself to others?
- Does this align with my personal values and interests?
- Is it adding something positive or meaningful to my life?
- Do I feel more connected or fulfilled? Or do I feel more drained and disconnected after using social media?
- How much time do I want to spend here versus how much time I actually spend?
2. Curate Your Feed
Your feed should serve you—not stress you.
- Do a monthly clean-up. Unfollow accounts that don’t add value to your life.
- If unfollowing feels awkward, mute their content instead to reduce noise.
3. Put Priorities First
Social media should complement your life, not compete with it.
- Handle your priorities, goals, and responsibilities before opening apps.
- Treat social media as a reward for completing real-life tasks, not an escape.
- Starting your day with scrolling can make it harder to stop and get things done.
4. Manage Notifications
Apps are designed to grab your attention—don’t let them win.
- Review notification settings on your phone and in each app to reduce distractions.
- Ask yourself: Do I really need to know this right away, or can it wait until later?
5. Protect Your Sleep
Your mind needs downtime.
- Screen time before bed can disrupt sleep quality.
- Aim to put devices away at least 30 minutes before bed to give your mind time to wind down.
Resources and Help
If you’re looking for additional support, there’s always someone that can help you at Huntsman Mental Health Institute. For immediate assistance, text or call 988. The Suicide & Crisis Lifeline is available 24/7 for free confidential support.
For local resources:
Kelsey Traeger is a licensed clinical social worker at the Teenscope and Kidstar programs at Huntsman Mental Health Institute.
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