Digital Wellness: Setting Healthy Boundaries With Social Media

In the contemporary era, with the rapid advances in technology, our devices have become part of ourselves. With all our tech connecting us, the unending notifications and craving to be ‘plugged in’ is costing us our mental health.

At The Grove Counselling & Therapy, we hear of the very real issues of a sense of inadequacy, anxiety, and tiredness from many clients that are linked directly to their daily digital habits. It’s important to remember to evaluate the effect of our online lives on the well-being of our real ones. Here’s how you can regain your mental health through digital wellness.

Recognising the Signs of Digital Fatigue and Overload

Digital fatigue doesn’t always appear like tired eyes. It often presents as emotional and psychological pain. You may experience persistent low-level panic or a ‘foggy’ brain that impairs concentration. Maybe you experience a sudden boost in irritability when you get interrupted during screen time, or dread when your phone pings. This leads to physically disrupted sleep patterns and tension headaches.

Emotionally, it is commonly a ‘comparison trap’, contributing to symptoms of depression as you compare your everyday life to everyone else’s highlight reels. If you feel drained rather than refreshed after using your phone, you are likely feeling digital overload.

Why do we scroll? Understanding the Dopamine Hit and the ‘Always On’ Mentality

It’s important to recognise that constant scrolling isn’t failed willpower – it’s a chemical response. Social media sites are engineered to stimulate dopamine release – the brain’s ‘reward’ chemical. Every like or comment, a new posting, brings a fleeting thrill of satisfaction and a lure to keep scrolling. Add to that the pressure to be ‘always on’ in society, and it establishes a cycle of hyper-vigilance.

We worry about FOMO (fear of missing out) or disappointing people by failing to respond immediately. This constant state of alertness keeps our nervous system in fight or flight mode; true relaxation becomes next to impossible.

Creating ‘Tech-Free’ Zones for Better Presence and Rest

In order to change this situation, we must establish physical boundaries. Begin by marking out specific areas of your home as ‘tech-free zones’. The bedroom is the most important space to reclaim. When you charge your phone in a different room, you safeguard your sleep hygiene and remind yourself that the first and last thoughts of the day belong to you and are not controlled by a feed.

Family counselling often promotes connection as a cornerstone. Make the dinner table a device-free zone, too. This simple act invites you to reflect on your relationships and be present with your partner or family without the intrusion of a smartphone.

Curating Your Feed: How to Turn Social Media from a Trigger to a Tool

Social media doesn’t necessarily have to be the foe. You can curate the environment. Audit your following lists: does anyone in your lists make you feel inadequate, angry, or worried? If there is, unfollow or mute the account. Fill your feed with only those accounts that allow it to be full of healing and change – art, nature, humour, nature beauty, fun, or learning new things, for example. By choosing what you consume, you can transform your feed from something stressful to something inspirational.

Seeking Professional Support to Reclaim Your Attention

Sometimes, the digital world can cover up deeper issues like trauma, anxiety, or loneliness. If you cannot disconnect or your digital habits are becoming detrimental to your work and relationships, it might be time to speak with a professional. These challenges can be addressed from a safe place.

At The Grove Counselling & Therapy, we take the time to explore. Whether it’s teen counselling for adolescents struggling with cyber-pressure or anxiety counselling for adults, we are here to help. Schedule your free 20-minute consultation by telephone or video call today – we would love to help you find your right path forward.