Mind Matters | Stuck on social media

I’m feeling really nervous about being judged but I wanted to ask if it’s normal to feel exhausted and sad after using social media, especially Instagram? Every time I scroll through the site, I get flashbacks of what happened a year ago and I find myself getting upset and stuck in those memories. This makes it hard for me to sleep because I end up forcing myself to think about things I don’t want to remember. How can I stop this cycle and feel better?

Answered by Dr Rika Rijal, consultant psychiatrist

First, I want to acknowledge your courage in sharing how you feel. It’s not easy to open up, especially when you’re feeling vulnerable. What you’re describing is actually a common experience for many people, especially when social media triggers past memories or emotions. 

Platforms like Instagram and Facebook often display curated highlights of lives, which can amplify feelings of inadequacy, sadness, or longing, especially if you’re already feeling vulnerable. Similarly seeing posts or memories can remind you of a difficult time that can act as emotional triggers thus bringing back intense feelings or unresolved issues. This can further overstimulate your brain, making it harder to wind down, leading to overthinking and difficulty sleeping.

It’s important that you set boundaries. Limit your screen time, especially before bed. Consider using apps or phone settings to monitor and restrict your usage. You can curate your feed to reduce triggers. Sometimes restricting or muting accounts that bring up negative emotions can also be helpful. Similarly, journaling about your feelings can help externalize and process your emotions. 

In order to create a healthy lifestyle, make a night time ritual. Replace usage of mobile phones with some calming activities, like reading, journaling, or meditating. Try deep breathing exercises or Jacobson’s progressive muscle relaxation to help calm your mind before bed. 

Since your sleep is being affected, focusing on sleep hygiene can be a key step in breaking this cycle. Maintain a consistent sleep schedule. You should optimize your sleep environment. Limit screen time before bed. Avoid screens (phones, tablets, TVs) at least one to two hours before bedtime, as the blue light can suppress melatonin production, making it harder to fall asleep. If you must use your phone, enable night mode or use blue-light-blocking glasses.

When you notice yourself spiraling into past memories, try grounding techniques. This technique involves naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Redirect your attention to something engaging, like a hobby or a podcast. Learn to practice self-compassion. Remind yourself that it’s okay to feel sad or upset. These emotions are part of healing. Focus on self-care and activities that bring you joy or relaxation.

If these feelings persist or worsen, or if they start to interfere significantly with your daily life, it might be helpful to consult a mental health professional. They can provide tailored strategies to help you process your emotions and regain control. Remember, healing is a journey, and it’s okay to take it one step at a time. You deserve peace and happiness, and seeking support can be a powerful step in your journey.