Why You Might Be Feeling Off After Scrolling

Hey fam — let’s be real. Social media can be a lot.  You hop on just to check one thing, and somehow it’s two hours later, you’ve seen everyone’s highlight reels, and now you’re lying in bed wondering why you feel drained or not good enough. Sound familiar?

You’re not alone.  Right now, almost half of teens in the U.S. say they spend “too much time” online, and many admit it affects their mood or sleep. Still, most also say it helps them feel connected and creative. So yeah — it’s complicated.

Social media can lift you up and wear you down at the same time. The key is figuring out how to make it work for you, not against you. Let’s talk about how.

1. What’s Really Going On When You’re Scrolling?

The comparison trap

It’s so easy to look at someone’s feed and think, “They’ve got it all together.” But remember — you’re seeing people’s best moments, not their behind-the-scenes.  If scrolling leaves you feeling tense, sad, or “less than,” that’s your cue to take a break. You don’t have to disappear — you just deserve space to breathe.

The sleep + focus struggle

Late-night scrolling doesn’t seem like a big deal — until you realize you’re up past midnight, and your brain won’t shut off. That blue light and constant stimulation mess with sleep and focus. Try giving your phone a “bedtime,” even if it’s just 30 minutes before you sleep. Your body and mind will thank you.

The connection boost

Here’s the good part: when used mindfully, social media can help you find your people — folks who get your humor, your interests, your vibe. It can also give you a space to express yourself creatively.  The trick is being intentional — not letting likes or algorithms tell you who you are.

2. How to Take Back Your Power Online

Curate your feed

Follow people who inspire or teach you something new. Mute or unfollow accounts that drain your energy. You have the right to protect your peace — even online.

Check your mood

Before you open an app, ask yourself: “What am I looking for right now?” Connection? A distraction? Validation? That little pause helps you use social media with purpose instead of letting it use you.

Try a screen break

Pick one day a week to unplug for an hour or two. Go outside, draw, write, dance, or nap. Notice how your body feels without the constant scroll. Those small breaks refill your emotional tank.

Talk about it

If social media has you feeling anxious or down, it’s okay to talk about it. With a friend, a counselor, or even a parent. You don’t have to figure it out by yourself — we all struggle to balance digital life sometimes.

3. A Little Challenge for You

Try the “Mindful Media” challenge this week:

• Day 1: Notice how long you’re online and how it makes you feel.
• Day 2–6: Make one small shift — mute a stressful account, stop scrolling before bed, or swap 15 minutes of screen time for something creative.
• Day 7: Reflect. How do you feel now? More relaxed? More in control?

You might be surprised by how small changes can shift your mood in big ways.

4. Final Thought

Social media isn’t going anywhere — but you get to choose how it shows up in your life.  It can be a space to compare, or a space to connect.  It can drain your energy, or help you grow.

The difference? Awareness and boundaries.

Remember: You’re the one in charge of your mental and emotional space — online and off.

Written by Nedra Cannon, LCSW  
Founder of Cannon Wellness Collective, PLLC
Providing culturally responsive, trauma-informed care for individuals and communities.
📍 Lansing, Michigan 
📞 (517) 215-5217 | 📠 (517) 338-8022
🌐 www.cannonwellnesscollective.com