The world is heavy right now.

If you’ve found yourself doomscrolling through never-ending headlines, outrage posts, and emotionally loaded content that leaves you anxious, numb, or totally fried you’re not alone.

And let’s be honest: social media is often where we go to feel informed, connected, or distracted. But when it starts messing with your nervous system or your mood? That’s your cue to pause.

You can care deeply about what’s happening in the world and take care of yourself at the same time. You can be informed without being consumed. It’s not about cutting yourself off, it’s about finding a healthier, more intentional way to engage. Let’s talk about how.

Curate Your Feed with Intention

Your social media space is yours. You’re allowed to filter what comes in.

Mute or unfollow accounts that leave you feeling overwhelmed or hopeless.
Seek out voices that ground you rather than inflame you.
Follow pages that add a dose of joy, humor, or hope to your scroll.

Curating your feed doesn’t mean ignoring reality. It means protecting your capacity to stay engaged without burning out.

Interrupt the Doomscroll

Endless scrolling can leave you overstimulated and emotionally drained before you even realize it’s happening.

Set a 10-minute timer when you open an app.
Put your phone in grayscale mode to make scrolling less enticing.
Stick a post-it on your phone that says: “Is this helping me right now?”
Change your lock screen to a helpful reminder about intentional social media use.
Set time limits on social media apps through your phone

Setting intentional limits keeps you from slipping into auto-pilot mode and gives your brain a chance to regulate.

Practice Intentional Check-Ins

Ask yourself: What am I actually looking for right now?

Pause before opening an app and notice what you’re feeling.
Check-in with yourself before and after a scroll session.
Set specific “check-in windows” during the day to avoid compulsive use.

Awareness gives you back your agency. The goal isn’t to eliminate social media—it’s to make sure it’s actually serving you.

Log Off Without Guilt

You don’t have to stay online to prove you care. Stepping away can be a powerful act of self-preservation.

Log out of apps on weekends or during high-stress news cycles.
Turn off push notifications.
Create a simple “log off” ritual like stretching, journaling, or stepping outside.

Rest is not a luxury—it’s essential. When you take breaks, you’re more grounded and emotionally available for the things that matter.

Balance Consuming with Creating

Too much input with no output? That can leave your brain feeling like a jammed browser.

Share a playlist, a quote, or a reflection instead of just consuming others’ content.
Journal offline to process what you’re feeling.
Engage in something creative—even if no one else sees it.

Creative expression gives your thoughts and emotions a place to go. It helps you process instead of just absorb.

The Benefits of Mindful Social Media Use

✔️ Improved focus, sleep, and mood
✔️ Less emotional reactivity
✔️ Feeling more grounded and centered
✔️ Clarity around what actually matters to you
✔️ The energy to stay engaged in meaningful ways

What to Do If You Feel FOMO?

It’s real. When you step back from social media, it can feel like you’re missing something important.

Remind yourself: the algorithm is not the whole story.
Reach out to friends directly—real conversation beats passive scrolling.
Set a time to check back in so your break has structure.

Balancing Online and Real-Life Connection

While staying connected through social media can be convenient and enjoyable, social media can give the illusion of connection without the deeper nourishment of real-life interaction.

To stay connected in meaningful ways:

Prioritize face-to-face or voice-to-voice contact when possible.
Send a voice note instead of a like or emoji.
Notice when online connection feels like avoidance.

Our nervous systems are wired for real, attuned connections. That’s where we feel safety, empathy, and emotional regulation.

Bonus Tips for Neurodivergent or Highly Sensitive Folks

If you tend to process information deeply or get easily overstimulated, social media can hit extra hard.

Supportive strategies:

Use text-based news sources instead of chaotic video content.
Keep captions on and volume off unless you're ready to engage.
Create a “reset kit” with grounding tools you can turn to when you feel overwhelmed.

Final Thoughts

You don’t have to be online 24/7 to be informed.
You’re allowed to create boundaries.
You’re allowed to seek joy, quiet, and rest.
You’re allowed to unplug.

How to Stay Sane on Social Media When the World Feels Like a Dumpster Fire