You open your phone to check one notification…and suddenly, it’s 25 minutes later and you’re spiraling through a sea of Instagram reels, hot takes, and perfectly curated morning routines. Meanwhile, your own coffee is cold and your to-do list hasn’t budged. It might seem harmless, but the relationship between social media and mental health is more complicated than it looks—especially for women juggling careers, caregiving, and constant mental to-do lists.
Sound familiar?
You’re not alone. At Evolution Wellness in Wilmington, NC, we talk with clients every day about the intersection of social media and mental health—especially women in their 30s and 40s who are juggling careers, caregiving, relationships, and that relentless inner critic. Social media can be a fun escape, a helpful tool, and even a way to stay connected—but it can also feed anxiety, burnout, comparison, and self-doubt if we’re not intentional with how we use it.
Let’s talk about how to tell when your feed is fueling stress—and what to do about it.
The Mental Health Cost of Constant Scrolling
We’re not here to tell you to delete every app. Social media isn’t all bad—but it can be a slippery slope. Research shows that excessive screen time and social comparison are strongly linked to increased anxiety, depression, and lower self-esteem.
If you’ve ever thought:
- “Why does everyone else seem to have it together?”
- “I should be doing more.”
- “I can’t believe I just lost an hour to TikTok…”
That’s the algorithm doing what it’s designed to do: keep you hooked. But your nervous system might not be on board. When you’re constantly plugged in, your brain doesn’t get the rest it needs to reset, reflect, or just be. Over time, this kind of stimulation overload can wear down your emotional resilience.
Signs Social Media Might Be Affecting Your Mental Health
You don’t need to quit cold turkey—but tuning into how your feed makes you feel is key. Here are some red flags:
- You feel more anxious or irritable after scrolling
- You compare your life, body, or success to others constantly
- You check apps without thinking, even during family time or work
- You feel guilty about how much time you’re spending online
- You struggle to be present or fall asleep easily
If any of those resonate, it might be time to unplug from technology—even just a little.
5 Practical Ways to Set Boundaries with Social Media
Here’s what we recommend to clients at Evolution Wellness when social media starts to feel like too much:
- Use the “Feel-Good Filter”: If someone’s content consistently makes you feel worse, it’s okay to unfollow or mute them. Curate a feed that supports your mental health.
- Set Screen Time Limits: Use built-in phone tools to cap usage or schedule downtime. Even reducing use by 30 minutes a day can improve mood and focus.
- Create a Digital Curfew: Turn off screens an hour before bed to help your brain wind down. Blue light and emotional overload mess with your sleep.
- Schedule Your Scrolls: Try setting intentional windows (like during lunch or on a break) instead of checking impulsively throughout the day.
- Find Offline Joy: Replace some scrolling time with something tactile and nourishing—like journaling, walking, yoga, or coffee with a friend.
You Deserve to Feel Grounded and Present
If social media is leaving you drained, anxious, or disconnected from your real life, it’s okay to change your relationship with it. You’re not doing anything wrong—you’re just living in a world that wasn’t built for your peace.
At Evolution Wellness, our therapists are here to help you untangle the overwhelm and reconnect with what actually brings you joy. Whether it’s managing anxiety, setting boundaries, or learning how to unplug from technology, we’ll support you every step of the way.
Ready to feel more grounded and less glued to your phone?
Schedule an appointment with one of our caring therapists in Wilmington, NC today.