In today’s world, social media has become ingrained in everyday life. Apps like Instagram, TikTok, and Snapchat are everywhere, helping us connect, learn, grow, and share. However, for many people, social media can become overwhelming and unhealthy, even engulfing individuals in endless “doomscrolling,” constant comparisons, and a constant need to be online that is difficult to control. Recent research has found that excessive social media use can affect our brains, mood, and relationships.

The good news is that it's possible to build a better balance with technology with awareness, healthy habits, and the proper support.

What Is Social Media Addiction?

While not a formal diagnosis, recent research has found that social media addiction, or problematic social media use, is a common phenomenon that is continually growing at higher rates amongst all age groups, not just teens. Social media addiction doesn’t just mean spending too much time on the apps. It’s when someone feels compelled to check apps constantly, even when it interferes with school, work, sleep, or real-life relationships.

Some common signs include:

• Feeling anxious, irritable, or sad when you can’t check social media
• Spending more time online than planned (“doomscrolling”)
• Skipping meals or sleep to stay online
• Struggling with school or work because of distraction
• Withdrawing from in-person activities and relationships
• Feeling pressure to post, keep up, or compare yourself to others

How It Affects Mental Health

Researchers are discovering more each year about what excessive social media and screen time use are doing to our minds. Here are some of the top things researchers are finding:

• Anxiety and Depression: Social comparison, online bullying, and the constant need to present a “perfect” image can harm self-esteem and increase symptoms of anxiety and depression.
• Sleep Problems: The blue light from screens and late-night scrolling interferes with natural sleep cycles, leaving people tired and unfocused.
• Brain Development in Teens: Studies show that heavy internet and social media use can change how young people’s brains develop, especially in areas linked to decision-making and self-control.
• Suicidal Thoughts: Children who show signs of compulsive use of phones, gaming, or social media are two to three times more likely to experience suicidal thoughts or behaviors.
• Body Image Concerns: Individuals who reduced or deleted social apps in a structured program reported healthier body image and less stress around appearance.

Tools That Make a Difference

Luckily, the research is clear: there are things individuals who are struggling with excessive social media use can do. Here is a list of a few possible things that research says can help:

1. Cognitive Behavioral Therapy (CBT)

a. A well-studied form of therapy that helps people manage thoughts, feelings, and behaviors. It’s been shown to reduce addictive patterns, as well as symptoms of depression and anxiety.

2. Group Counseling and Support

a. Talking about struggles with others in a supportive setting can help build accountability and reduce isolation.

3. Physical Activity

a. Exercise can reduce symptoms of internet and social media addiction, while also boosting mood and confidence.

4. Mindfulness

a. Mindfulness and meditation help people notice urges without acting on them and manage stress in healthier ways.

5. Digital Detox

a. Short-term breaks from apps or limiting screen use (like deleting certain apps for a set time) can improve sleep, relationships, and body image.

6. Family Involvement

a. For kids and teens, having open conversations at home about online life, not just setting rules, can build trust and healthier habits.

Tips for Everyday Balance

• Set tech-free times or zones (like during meals or in the bedroom at night).
• Use apps that track screen time and help you set limits.
• Replace some scrolling with offline activities, reading, art, sports, or just spending time with friends face-to-face.
• Practice “mindful scrolling” and check in with yourself before and after using social media. Are you feeling better or worse?

Final Thoughts

Social media doesn’t have to be our enemy or this “big and scary monster” we must fear. Instead, it should be respected and used wisely. It can help us connect, learn, and share in amazing ways. But like in all things, too much of something can be damaging. Learning how to use social media in healthy ways effectively is possible.

At Pinnacle Psychology in Gilbert, AZ, I’m passionate about helping people of all ages build healthier relationships with technology. If you’re concerned about your own or your child’s social media use, I’m here to support you. Reach out today to learn more or to schedule a free consultation.