Social media has become ingrained in our lives and while people talk about how to stop scrolling, I don’t often hear what to do when you come out of a doom scrolling session and you’re dealing with what I like to call: Acute social media overwhelm.   

From clickbait headlines to fear-mongering posts, the content we consume can make us feel like the world is constantly on the brink of disaster, that we are behind somehow, or that we are bad people. This never-ending exposure can distort our reality and negatively impact our well-being over the long run. Sometimes it can have a very acute impact, especially during a bout of doom scrolling. I want to share how to recognize these “in the moment” effects and what to do to protect your mental health.  

How doom scrolling impacts our lives 

Social media overwhelm can sneak up on us, distorting our reality and impacting our well-being. When we constantly switch contexts and consume endless streams of information, it can leave us feeling paralyzed. 

Here are some of the reasons why:

Goal Interference: With so much noise, it becomes harder to focus on what matters most, making it difficult to achieve our goals.

Distorted Reality: Doom scrolling can amplify negative perceptions. While the world has its challenges, consuming fear-based content won't solve them, and can disconnect us from what’s actually going on around us.

Financial Impact: We may end up spending more money on unnecessary items to fit an unrealistic image driven by curated online personas, or solve problems you didn’t realize you had until you started scrolling.

This overwhelming exposure can have serious consequences, especially for younger audiences who may lack the experience to identify false or misleading information. Platforms like Meta have even faced lawsuits for contributing to psychological harm including depression and eating disorders among teens¹ . It's a reminder that while social media can connect us, it’s essential to protect our mental health and limit exposure to the constant barrage of sensationalized content. 

Social media is designed to keep us hooked

We are bombarded with endless streams of information designed to keep us on the platform. Social media platforms reward content creators for keeping people on the platform longer so they can be targeted with more ads. The way they do this is by creating short pieces of bite-sized information that grabs our attention and leave us wanting more. 

Once you feel overwhelmed (whether it’s about not being on trend anymore, the future being bleak, or some sort of food being good or bad etc.), your brain assumes that by scrolling more you can find something that makes you less overwhelmed, either as a funny/cute distraction or through some more information that disproves or explains what you just got overwhelmed by. Every time you swipe, you get a little more or a little less overwhelmed, and so you keep scrolling.

This constant influx of micro-content exposes us to:

Ridiculous amounts of context switching: Our brains are not built to handle the fast pace of social media, where every scroll brings a new topic.

Clickbait and fear-mongering: Content creators and media often use shocking headlines and anxiety-inducing posts to get more views, likes, and shares. This can make us feel like the world/our health/our reputation is constantly on the brink of disaster.

More distressing information than ever before: Unlike the old days when distressing news was confined to specific times, now we are exposed to graphic content around the clock.

Social media is designed to be addictive so don’t blame yourself for getting caught up in it. Just use your awareness of its addictiveness to use it mindfully because while it’s important to stay informed and support the causes you care for, you also need to prioritize your mental health.

Recognizing social media overwhelm

How do you know whether you’re feeling overwhelmed by social media in the moment? The first step is to recognize the signs so you can take steps to regain your peace the moment after a doom scrolling session.

Here are some signs:

• Scattered Thoughts: If your mind is jumping from one thing to another and you are unable to focus, social media might be the culprit.
• Stress and Agitation: Feeling more stressed or on edge than usual can be a result of too much digital stimulation.
• Changed Eating and Sleeping Patterns: If you can’t seem to fall asleep or gravitate towards snacks rather than food that nourishes you, it might be due to the effects of your recent browsing.
• Paralysis and Lack of Motivation: When you feel stuck and unable to move forward with your tasks, it could be because of information overload.

You might find yourself reaching for your phone to soothe anxiety, but this can often make things worse. Instead of scrolling, try grounding yourself in the present moment. 

What to do when you feel social media overwhelm

When social media overwhelm hits, it’s time to hit pause and take care of yourself. 

Here’s are some steps you can use to reclaim your peace after a doom scrolling session that might have gone on a little too long:

1. Switch It Off: Immediately turn off your devices. Disconnecting is the first step to regaining control in the moment.
2. Imagine a World Without Social Media: Take a deep breath and picture a day where social media doesn’t exist. What would you do? If you remember the dial-up days, think back to those simpler times. If not, imagine an internet blackout where no one expects you to be online.
3. Ground Yourself with Embodiment: Get out of your mind and back into your body. Touch a piece of furniture, a wall, or a counter and really feel its solidity. Jump in place, flap your arms, or wiggle your toes. This is a strategy to bring you back to reality, to observe where your body is in time and space. Consciously reconnect with your surroundings.
4. Practice Earthing: If you can, go outside and stand on grass, sand, or dirt with your bare feet. Touch a tree or the earth directly. This can help neutralize stress and inflammation in your body, and is another form of embodiment with the added benefit of nature 

By taking these small steps, you can reduce anxiety and restore balance, not just after doom scrolling, but anytime you have acute overwhelm. Remember, it’s okay to step back and prioritize your well-being. 

See this as your doom scrolling recovery kit

Navigating social media requires a mindful approach to protect your well-being which can be a challenge when it’s designed to hijack your attention. If you ever come out of a social media session feeling fried and overwhelmed, know it’s not your fault. 

Switching off your devices, imagining a world without social media, embodiment, and practicing earthing are simple ways to reduce anxiety and restore balance when you need it most. I’ll write more in-depth about creating a healthy balance around social media in the future, but until then I hope this helps if you’ve gone in too deep.