Seb (Sebastiaan) has a background in medical sciences. Certified in clinical hypnosis and as a HeartMath Practitioner, he helps people with stress and trauma-related issues, blending over 20 years of meditation and self-regulation experience with neuroscience, psychology, and epigenetics.
In today’s digital age, social media is an integral part of daily life. Platforms like Instagram, TikTok, and Twitter help you stay connected, informed, and entertained. However, excessive social media use can contribute to stress, anxiety, and even depression. The constant exposure to curated content, sensational news, and algorithm-driven engagement can make you feel inadequate, overwhelmed, and mentally exhausted. To avoid these negative effects, it’s important to take proactive steps to prevent social media stress and develop strategies to manage emotional triggers when they arise.
Understanding the psychological impact of social media
Multiple studies have demonstrated a link between social media use and mental health challenges. A 2019 study published in JAMA Pediatrics found that adolescents who spent more than three hours per day on social media were at a higher risk for symptoms of depression and anxiety. Another study from the Journal of Social and Clinical Psychology in 2018 concluded that limiting social media use to 30 minutes per day significantly reduced feelings of loneliness and depression.
These findings highlight the importance of being mindful about how much time you spend on social media and how it affects your well-being.
Preventing social media stress
The best way to manage social media stress is to prevent it before it takes a toll on you. Here are some proactive strategies:
Use social media with purpose: Before opening an app, ask yourself why you are logging in. Are you looking for information, connection, or entertainment? Having a clear purpose helps you avoid mindless scrolling.
Set boundaries: Establish time limits for your social media use. Apps like Moment or Screen Time can help you track and restrict your usage.
Curate your feed: Follow accounts that inspire and uplift you while unfollowing or muting those that cause stress, comparison, or negativity.
Create tech-free zones: Designate areas in your home, such as your bedroom or dining area, where social media is off-limits.
Schedule digital detoxes: Regular breaks from social media, whether for a weekend or an entire week, can help you reset your mental state and reduce dependency.
Managing emotional triggers from social media
Despite your best efforts, there will always be times when social media content triggers stress or negative emotions. When this happens, try the following steps:
Pause and breathe: If you feel triggered, take a moment to breathe deeply and regain emotional balance.
Engage in heart-focused breathing: This technique can help you regulate emotions:
Focus on slow, deep breathing while directing your attention to your heart area.
Recall a moment of appreciation, gratitude, or joy.
Shift your perspective to a neutral or positive state before continuing social media use.
Challenge negative thoughts: If a post makes you feel bad or jealous, think about whether it's showing the real picture or not.
Take a break: Log off if social media becomes overwhelming. Stepping away for even a few minutes can provide clarity and prevent emotional spirals.
Engage in offline activities: Replace social media time with hobbies, exercise, nature walks, or face-to-face interactions to maintain a balanced lifestyle.
Exploring alternative social media platforms
One of the main culprits of social media stress is algorithm-driven content, which prioritises engagement over well-being and often pushes sensational or emotionally charged material to users. Alternative social media platforms offer a more intentional and less manipulative digital experience. Here are a few to consider:
Mastodon: A decentralised, open-source social network where you can join communities based on shared interests, without algorithm-driven feeds.
Pixelfed: A decentralised image-sharing platform similar to Instagram but without algorithmic feeds or ads.
Vero: A platform that eliminates ads and algorithms, promoting chronological feeds and meaningful interactions.
Trustcafe: A social network founded by Wikipedia co-founder Jimmy Wales that prioritises chronological, fact-based discussions.
Take control of your social media experience
Social media is a double-edged sword, it can connect you with others, but it can also contribute to stress and mental fatigue. By taking proactive steps to prevent social media stress and implementing strategies to manage emotional triggers, you can cultivate a healthier relationship with digital platforms. Prioritising your well-being through intentional social media use and exploring alternative platforms can help create a more balanced and fulfilling online experience.
Feeling overwhelmed or stressed by social media? Want to learn how to navigate it in a healthy way? Reach out to Sebastiaan directly, he’s also available on the alternative platform Vero.
Read more from Sebastiaan van der Velden
Sebastiaan van der Velden, Life Coach & Transformational Guide
Seb (Sebastiaan) is the founder of the Transformational Meditation Group and has over 18 years of experience in the public healthcare sector, specializing in the medical use of radiation. With certifications in clinical hypnosis and as a HeartMath Facilitator and Practitioner, Sebastiaan integrates a deep understanding of cognitive neuroscience, psychology, epigenetics, and quantum physics into his work. He has over 20 years of meditation practice and offers courses, workshops, and private sessions that blend cutting-edge science with transformative spiritual practices.
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