After a long holiday weekend filled with everyone’s beach pics, sunset shots and group selfies, you might find yourself scrolling through social media and feeling a little… off. The endless parade of curated moments can leave you feeling drained, anxious or even a bit envious. You’re not alone. Social media fatigue is real, and it’s hitting a lot of people harder lately. But why does it feel so exhausting right now, and more importantly, what can you do about it?
One of the biggest culprits behind social media fatigue is the comparison trap. Scrolling through feeds filled with everyone’s highlight reels can make it easy to forget that you’re seeing a filtered version of reality. Even when you know that Instagram and TikTok are carefully curated, it’s hard not to feel like you’re falling short when your feed is full of influencers living their best lives and friends flaunting their latest accomplishments.
As Elevation Pastor Steven Furtick once said, “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.”
This can be especially draining when you’re already feeling overwhelmed or uncertain about your own path.
But it’s not just the carefully curated photos that are wearing us down. The relentless barrage of news, much of it negative, can also contribute to social media exhaustion. With a 24/7 news cycle, it’s easy to find yourself doomscrolling. This habit doesn’t just eat up time; it can also have a serious impact on your mental health.
Studies have proven that excessive exposure to negative news on social media can lead to increased levels of stress, anxiety and even depression.
Beyond that, however, social media isn’t just about consuming content; it’s also about creating it. For many people, there’s an unspoken pressure to constantly post, share and engage to maintain their online presence. Whether it’s keeping up with the latest TikTok trends or making sure your Instagram grid looks just right, the pressure to perform can turn what should be a fun outlet into a source of stress.
Over the years, society has created this idea that we have to present a perfect version of ourselves online. But that pressure can be exhausting, especially when life isn’t feeling so picture-perfect. Eventually, even FOMO and the desire for validation through likes and comments can add to the fatigue, making social media feel more like a chore than a choice.
Another reason social media feels particularly draining is the way it’s designed to keep you engaged. Platforms like Instagram, TikTok and X use algorithms that are specifically designed to keep you scrolling. By showing you content that’s tailored to your interests and preferences, these platforms make it easy to lose track of time and keep coming back for more—even when you know it’s not making you feel great.
That’s because these algorithms are designed to maximize engagement, not to maximize your well-being. The constant pull of notifications, likes and new content can make it hard to disconnect, but taking control of your social media habits is key to reducing fatigue.
So, how exactly do you reclaim your peace and make social media work for you instead of against you? Here are some practical steps to help you regain control and reduce that social media drain:
1. Set Boundaries
One of the most effective ways to combat social media fatigue is to set boundaries. This could mean limiting your screen time, designating certain hours of the day as phone-free or even taking a full-on digital detox. Apps like Screen Time for iOS and Digital Wellbeing for Android can help you keep track of your usage and set limits.
2. Curate Your Feed
Take a close look at who you’re following and how their content makes you feel. Unfollow accounts that trigger negative emotions or make you feel inadequate. Instead, fill your feed with accounts that inspire, educate or simply make you laugh. Remember, you have control over the content you consume.
3. Be Intentional
Instead of mindlessly scrolling, try to be more intentional with your social media use. Before you open an app, ask yourself why you’re doing it. Are you looking for specific information, trying to connect with friends or just killing time? Being mindful of your intentions can help you avoid falling into the scroll hole.
4. Take Breaks
Don’t be afraid to take breaks from social media altogether. Whether it’s a day, a weekend or even longer, stepping away can give you a chance to recharge and refocus on other aspects of your life. Many people find that taking regular breaks helps them come back to social media feeling refreshed and less overwhelmed.
5. Engage Authentically
Instead of feeling pressured to present a perfect version of yourself, try to engage more authentically on social media. Share the highs and the lows, and connect with others in meaningful ways. Authentic engagement can make social media feel more like a community and less like a competition.
6. Limit News Consumption
Stay informed, but don’t let the news consume you. Set specific times to check the news and stick to reputable sources. Remember, it’s okay to take a break from the headlines, especially when it’s all starting to feel too heavy.
7. Practice Self-Care
Finally, make sure you’re taking care of yourself outside of social media. Spend time doing activities that bring you joy, connect with loved ones in person and prioritize your mental health. The better you feel in your offline life, the less reliant you’ll be on social media for validation.
Social media can be a powerful tool for connection, creativity and information, but it doesn’t have to control you. By setting boundaries, being intentional and taking time for yourself, you can turn social media from a source of stress into a space that works for you. So, next time you find yourself feeling drained after a long scroll session, take a step back and remember—you’re in control of your feed, not the other way around.
