At Lavender Springs Behavioral Health, many of our clients tell us: “I feel drained after scrolling social media,” or “The news makes me anxious, but I can’t stop checking.” If you’ve felt this way, you’re not alone.

In today’s connected world, the average American spends over 7 hours a day on screens. While digital life has benefits, too much media use can impact mental health, increasing anxiety, stress, and sleep problems.

This article will explore digital overload, social media fatigue, doomscrolling, and media multitasking, and offer practical, evidence-based strategies to help you set boundaries and restore balance.

What Is Digital Overload?

Digital overload happens when the amount of information you consume outpaces your brain’s ability to process it. Symptoms may include:

• Irritability or racing thoughts after scrolling

• Trouble falling asleep or staying asleep

• Comparing yourself to others online

• Emotional exhaustion after watching the news

• Feeling guilty about too much screen time

These aren’t just habits—they are warning signs that your mind and body need rest.

Causes of Media and Social Media Fatigue

1. Information Overload

Constant notifications and endless content overwhelm cognitive capacity. A 2023 Journal of Health Communication study found high news consumption is linked to stress and burnout.

2. Social Media Fatigue

The chase for likes, comments, and validation provides short dopamine bursts but leads to comparison and emotional exhaustion.

3. Doomscrolling

Humans are wired to focus on threats. Algorithms feed negative headlines, trapping users in cycles of fear and anxiety.

4. Media Multitasking

Using multiple platforms at once (e.g., TikTok + email + Netflix) splits attention. Research shows it increases anxiety and reduces focus.

Mental Health Risks of Excessive Screen Time

High levels of social media use and digital multitasking are associated with:

• Higher anxiety and depression

• Poor sleep quality

• Emotional burnout

• Difficulty making decisions

These outcomes highlight why setting healthy digital boundaries is essential for mental wellness.

Practical Strategies to Reduce Media Overwhelm

You don’t have to quit screens altogether. Instead, try these evidence-based approaches:

1. Set Clear Boundaries

   • Use app timers

   • Silence push notifications

   • Keep phones out of bedrooms

2. Curate Content

   • Follow accounts that educate or inspire

   • Unfollow/mute accounts that drain your energy

3. Practice Mindfulness

   • Take breathing breaks

   • Notice physical stress cues (tension, racing thoughts)

4. Reconnect Offline

   • Journaling, reading, gardening, or face-to-face time can reset the brain

5. Reflect Weekly

   • Ask: “Is my media use nourishing or draining?”

   • Try digital detox days if needed

Moving Toward Balance

Digital engagement is part of modern life, but it doesn’t have to control your mental health. Small, intentional changes can reduce stress, improve sleep, and bring more clarity to daily life.

At Lavender Springs Behavioral Health, our clinical team supports individuals, couples, and families in developing healthier digital habits. If you’re struggling with media overload, social media fatigue, or screen-time stress, we’re here to help you create personalized strategies for balance.

References

• American Psychological Association (2022). Media and Mental Health: Impacts of Digital Overload.

• Hunt, M. et al. (2018). Limiting Social Media Use Reduces Loneliness and Depression. Journal of Social and Clinical Psychology.

• Qin, X. et al. (2023). Social Media Fatigue, Information Overload, and Mental Health. Journal of Health Communication.