Signs that social media is sending you into a spin

Social media can be an amazing place to connect, learn, create, and express yourself. But how we use it – and how often – can shape how we think, feel, and relate to others, often in ways we don’t notice straight away.

Whether you’re stepping back from social media, exploring it for the first time, or adjusting how you use it, you’re not alone in figuring out what it all means for your mental health. Here are some signs that things might be out of balance, plus some practical ways to feel more grounded.

You feel drained, foggy, or burnt out 

Scrolling might feel passive at times, but your brain is actually working overtime to keep up with the constant flow of information, which can leave you feeling mentally exhausted. If you feel foggy or on edge when you’re not using social media, your brain might be adjusting to a different pace.

You’re finding it harder to concentrate

Likes, notifications or new posts give your brain quick hits of dopamine (the feel-good chemical). Over time, this feedback loop can make it harder to stick with things that need your patience or sustained focus – like study, reading, or having real-world conversations. 

You’re caught in the comparison trap

When you’re constantly seeing highlight reels of other people’s lives, it’s easy to feel like you’re not doing enough or being enough. Even when you know it’s curated, it can still impact your self-worth, especially during times of change, uncertainty or self-doubt. Check out some more tips on talking yourself up. 

You’re feeling overwhelmed by distressing content

Social media often exposes us to intense or upsetting content, sometimes without warning. Over time, this can overwhelm the emotional systems in our brains. It’s not unusual to feel like your emotions are on high alert or even numb as a way of coping. 

Whatever you’re feeling is your brain’s way of reacting to what it’s absorbing, so it’s important to give yourself permission to feel what you feel. When that happens, it's a good reminder to step back and take a breather. Learn more about how to cope if you see disturbing videos and other sensitive content.

You’re having trouble sleeping

Using your phone before bed can mess with your natural sleep cycle. It delays the production of melatonin – the hormone that helps your body wind down for sleep. If you’re waking up groggy the next day, chances are your brain is getting stuck in that hyper-alert state. Check out some more tips on how to get a good night’s sleep.

You’re feeling lonely and disconnected

Social media can give the impression of being constantly ‘in touch’. But it doesn’t always meet the deeper need for real connection. When most interactions happen through a screen, it can feel harder to read emotions, have meaningful conversations, or manage conflict face-to-face. Take a look at what to do when you’re feeling lonely.

Quick ways to reclaim your energy

If these signs feel familiar, here are a few small but meaningful ways to look after your wellbeing:

• Limit non-essential notifications and set app time limits to reduce distractions.

• Move apps off your home screen to make them less tempting.

• Curate your feed with intention: unfollow, mute, or block what no longer supports you.

• Define what you want from your digital life – connection, creativity, expression – and shape your habits around that.

• Talk to someone you trust about what you’re feeling, whether it's a friend, family member, therapist, or support group. Sometimes just opening up to someone can help you process what’s going on.

There are other ways to stay connected

Finding ways to feel close to others and be seen for who you really are doesn’t have to depend on social media. Supportive, meaningful connections can come from many different places, including shared activities, group chats, community spaces, creative outlets, and safe online forums. 

For example, Orygen Digital’s MOST is a free mental health service for young people where you can access a safe, online community as well as one-on-one support from mental health clinicians and lived-experience peer workers. You can sign up by completing a guided questionnaire on the MOST website.

Remember: taking care of your digital wellbeing doesn’t mean completely disconnecting, but rather being intentional about how you engage with the online world and making sure your mental health comes first.

What are your likes and limits with social media?

At the launch of our Likes and Limits series with Instagram, we asked around ‘what do you like about social media? And what do you need to start limiting?’. Check out what people said below.

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