Social Media & Mental Health: How to Stay Connected Without Burning Out
“Is doomscrolling draining your energy?”
If you’ve ever picked up your phone to “just check Instagram” and found yourself an hour later still scrolling — you’re not alone. Social media can be a powerful tool for connection, creativity, and inspiration, but it can also take a real toll on our mental health when we get stuck in endless cycles of comparison, negativity, and overstimulation.
The good news? With awareness, intention, and a few therapy-backed tools, you can use social media in ways that feel supportive instead of draining.
The Dopamine Cycle of Social Apps
Social media platforms are designed to keep us hooked. Each notification, “like,” or new video triggers a tiny release of dopamine — the brain’s “feel-good” chemical. While dopamine is essential for motivation, it also creates a cycle of craving more hits of novelty and reward.
This is why:
- One “like” leads to refreshing the page to see the next one.
- New content keeps us scrolling long past the point of enjoyment.
- Comparing our lives to others online leaves us feeling “less than.”
Over time, this cycle can increase anxiety, disrupt sleep, and even contribute to symptoms of depression.
Digital Detox Tips That Actually Work
You don’t need to quit social media altogether to feel better. Instead, think of it like building healthy boundaries with food, work, or relationships. Here are some practical steps:
- Set time limits. Use built-in app timers to cap your scrolling.
- Create no-phone zones. Keep mealtimes, mornings, or bedtime device-free.
- Curate your feed. Unfollow accounts that trigger comparison and follow more that inspire, teach, or uplift.
- Replace the scroll. When you catch yourself opening apps out of habit, swap in another activity: a quick walk, journaling, or calling a friend.
- Plan offline connection. Schedule face-to-face time with people who matter.
Remember: a detox doesn’t have to be all-or-nothing. Even small adjustments can make a big difference.
Therapy and Social Media: Finding Balance
Therapy can be a powerful tool for managing the relationship between social media and mental health. A therapist can help you:
- Understand your triggers. Why does a certain platform or account leave you anxious?
- Develop coping strategies. Learn to replace unhealthy scrolling with habits that recharge you.
- Rebuild self-esteem. Therapy helps counteract the negative effects of comparison by reconnecting you with your values and strengths.
- Practice mindfulness online. Learn how to use apps with awareness, instead of on autopilot.
The goal isn’t to cut yourself off from technology, it’s to build a healthier, more intentional relationship with it.
Staying Connected Without Burning Out
Social media is here to stay. But the way you use it is in your control. With intentional habits and therapeutic support, you can:
- Stay informed without getting lost in doomscrolling.
- Feel inspired without falling into comparison traps.
- Connect with others while still protecting your energy.
It’s not about quitting — it’s about choosing connection over consumption.
At Talking Works in NYC (and online), we understand how overwhelming the digital world can feel. Our therapists can help you set boundaries, manage anxiety, and build a healthier relationship with technology.
We accept a wide range of insurances and provide affordable out-of-pocket options, starting at just $30 per session.
If you’re ready to stop doomscrolling and start feeling more balanced, we’re here to help. Reach out today and take your first step toward a healthier relationship with social media.