Most of us spend time on social media—to relax, catch up with friends, or take a quick break from real life. But sometimes, instead of feeling more connected or uplifted, we log off feeling more anxious or discouraged.
Two common patterns many people experience are doomscrolling and comparison spirals.
Let’s break down what’s happening, and how to regain a sense of balance.
Doomscrolling: When the Scroll Becomes a Spiral
Have you ever opened an app just to check one quick thing, and 20 minutes later you’re reading one heartbreaking news story after another? That’s doomscrolling: the tendency to compulsively scroll through upsetting or negative content, even when it’s making us feel worse. Doomscrolling often happens late at night or during times of uncertainty. We think we’re “staying informed” or welcoming a distraction from a stressful day, but what we’re really doing is playing into our brain’s “threat detection system” and flooding it with information it doesn’t have time to process or recover from.
Too much of this can leave you feeling:
- Overwhelmed or helpless
- Anxious and restless
- Emotionally numb or disconnected
- Exhausted, even without doing anything “active”
While it would be unrealistic to encourage you to avoid all news or social media, it is possible to be more intentional with what, when, and how much we consume. The Comparison Trap: Everyone’s Best Moments, None of the Context While doomscrolling often focuses on the negative, social comparison is its sneakier cousin. On platforms full of filtered smiles, curated travel photos, career wins, and romantic gestures, it’s easy to fall into the trap of thinking “Why doesn’t my life look like that?”
You might notice thoughts like:
- They’re doing so much more than I am.”
- “I’ll never look that good / be that happy / have that kind of relationship.”
- “I’m falling behind.”
The problem? You’re comparing your real, unfiltered life to someone else’s highlight reel. You don’t see their stress, struggles, or insecurities—just the best 1% of what they choose to share. Social comparison can quietly erode your mental health by:
- Fueling self-doubt and low self-esteem
- Increasing anxiety or depressive thoughts
- Distracting you from your own goals and values
- Creating pressure to “perform” or present a perfect life online
What You Can Do to Protect Your Mental Space
Social media isn’t all bad—it can be fun, creative, and even healing when used mindfully. Here are a few ideas to help create healthier habits:
Be aware of your patterns. Start noticing when you tend to scroll (late at night? when you’re stressed?) and how you feel afterward. That awareness is powerful.
Curate your feed. Unfollow or mute accounts that trigger comparison or negativity.
Seek out pages that educate, encourage, or bring genuine joy.
Set boundaries. Try screen time limits, log-off hours, or “no scroll” zones like during meals or right before bed.
Reframe your self-talk. When you catch yourself in comparison, gently redirect:
“This is one moment from their life. I don’t know the full story.” “I’m allowed to grow at my own pace.”
Take intentional breaks. Step away for a weekend or even just a day. See how you feel.
Often, even a little distance can help reset your relationship with your feed.
Final Thoughts
If social media has started to feel more draining than enjoyable, that’s worth paying attention to. You’re not overreacting, and you’re definitely not alone. Many of us are navigating an online world that wasn’t designed with mental wellness in mind. You can take back control—not by quitting cold turkey, but by being more intentional, compassionate, and curious about how online spaces are shaping your thoughts and feelings.
