Am I using social media as a tool, or am I a tool who uses social media?
Let's be real: our brains and nervous systems were not built for this time. I have had this thought recently, “Am I dead inside?” Does it hurt so bad that it doesn’t hurt at all? Trying to "regulate" your emotions when the world is an endless source of outrage, hopelessness, and despair is a sick joke. We used to only know what was happening immediately around us, in our villages and the surrounding towns. Now, we're living in a world that's constantly "on." News cycles are 24/7 about everything happening all over the world, all the time. Social media keeps us endlessly connected? That is not the word I would use. While these platforms can be amazing for staying in touch and building community, are we scrolling ourselves numb?
We are bombarded with images and stories of suffering from all corners of the globe. It's easy to feel overwhelmed, and sometimes, our brains just check out. This is not just a metaphor; it's a neurobiological reality. Our amygdala, the brain's alarm system, is constantly being triggered by the sheer volume of distressing information. When the amygdala is overactive, it impairs the function of our prefrontal cortex, the part of our brain that helps us regulate emotions and think rationally. (Our brains' job is to protect us from discomfort.) This isn't about being a bad person; it's a natural response to emotional overload. It's like our empathy muscles get fatigued. We see so much that it can start to feel like... nothing. Seeing destruction and loss, death and constant injustice, the constant exposure has created a desensitization and almost distance that is honestly, scary!
And then there's the mindless scrolling. You know the feeling: you pick up your phone "for a minute," and suddenly, an hour has vanished. This isn't just a time-waster; it can actually be a form of dissociation. Social media platforms are designed to activate our brain's reward system, releasing dopamine and creating addictive patterns. Mindless scrolling becomes a way to seek these dopamine hits, even when the content is distressing. Furthermore, this behavior can become ingrained through neuroplasticity, strengthening the neural pathways associated with avoidance. We're using the constant stream of information to disconnect from our own feelings, our own lives. It's like we're on autopilot, just trying to escape.
Here's the thing: social media isn't inherently bad. But it's crucial to be mindful of how we're using it. Are we engaging with content in a way that leaves us feeling informed and connected, or are we using it to numb out and avoid?
So, what can we do?
Take a break: Seriously. Put down your phone. Go for a walk. Talk to a friend. Reconnect with the real world. I went off social media for 2 weeks, like completely off, and when I tell you the effect was immediate—within 2 days I was like, "Holy guacamole, I had no idea how distracted, disconnected, and dissociated I was." My mood improved drastically. TRY IT!
Be intentional: Before you open that app, ask yourself: What am I hoping to get out of this? A quick check-in? Connecting with a specific person? Setting an intention can help you avoid falling into the mindless scroll. I immediately vibe check my motive and remind myself I want to use these platforms in ways that work for me, not against me.
Practice self-compassion: If you notice you've been using social media to numb out, don't beat yourself up. It's a common coping mechanism. Instead, offer yourself some kindness and understanding. Drift is inevitable. Recalibrate and reset your focus.
Connect with your body: Grounding techniques, like deep breathing or focusing on your senses, can help you stay present and connected to yourself, even when you're online.
Seek support: If you're struggling with feeling disconnected or overwhelmed, reach out to a therapist. There are some great social media blocking apps that help support limiting time online (I love opal) and even support groups. You are not alone. If you are struggling.
Let's work together to create a healthier relationship with social media, one where we can stay informed and connected without losing our empathy or ourselves in the process. Ask yourself every damn day, am I using social media as a tool, or am I a tool who uses social media?
Keep fighting the good fight.
xx Meghan