Social Media and Their Impact on Mental Health: Why Do We Feel Worse When We Scroll?

When the Online World Overpowers Reality

We often hear stories of people who spend most of their day online—at work, searching for a partner, or during their free time. Constant online presence can create the illusion of connection, but real connections often fade away.

Our brains go on high alert with every notification, as if something important is happening. But instead of genuine connection, we often get only superficial satisfaction that fades quickly. Many of us know the feeling—days filled with work messages, group chats, endless scrolling, and searching for something "relaxing" in the evening. Yet, instead of relaxation, we feel drained and empty. It's like life slips through our fingers, yet we haven't truly touched anyone, laughed out loud, or experienced anything real. All that remains is silence in our heads.

Try stopping for a moment at home and notice how many hours we sit next to each other, each buried in our own phone. We’re together, yet completely apart.
This combination of overstimulation and loneliness, according to psychologists, is one of the main triggers of anxiety and inner restlessness.

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How Fake Dopamine Works

Social media is a master at manipulating our brains. Every like, every message triggers a dopamine rush—the happiness hormone. The more we need it, the more time we spend online. But this dopamine is fake—fast and exhausting. It works like sugar for the soul. A brief pleasure, but in the long run, it weakens us.

Over time, we become addicted to these stimuli. The real world starts to seem dull, ordinary moments without notifications feel boring. Instead of peace, we experience restlessness, overload, and loss of focus. And our brain craves another dose.

This is especially true when people listen to music or watch movies on their phone while receiving constant notifications. Neither the music nor the movie can fully absorb us—we remain scattered between worlds.

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When Fake Reality Wins

Have you noticed how easily we compare our lives to polished Instagram profiles? Even though we know they only show the best moments, these images can still make us feel like our lives aren’t enough.

The mix of performance pressure, beauty ideals, and constant stimuli can lead to frustration, low self-esteem, and a loss of meaning. That’s why it’s important to talk about this and find ways to reconnect with ourselves.

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How to Start Feeling Better?

We don’t have to disappear from the online world overnight. But we can approach it differently—more consciously, with greater respect for our mental health. We don’t need to ban technology. Small steps, which can bring us back to ourselves, are enough.

Set digital boundaries
Turn off notifications, set specific times for checking social media—maybe only after breakfast or no later than an hour before bed.

Create "no-phone zones" in the morning and evening
Try keeping your phone out of the bedroom from 8 PM to 8 AM. Many people find this beneficial—starting the morning with at least 30 minutes without a phone and avoiding screens for an hour before bed. A small step with a big impact on daily well-being and sleep quality.

Listen to music on a speaker and leave your phone in another room
Uninterrupted music can be a form of meditation.

Another important habit is „mindful scrolling“
Before opening an app, pause and ask yourself: Why am I going there? What am I looking for? Do I need to connect with someone? Or am I escaping from something I don’t want to feel? Asking these questions often reveals that we’re actually seeking comfort, not content.

Turn off Siri or other voice assistants
This reduces unnecessary stimulation and ad noise.

Family Rules?
Some families use a "digital contract"—a written agreement on how to manage technology. It sets clear rules for the entire family. When followed, space opens for real conversations, shared moments, and even silence.

For example, you could establish a family movie night—Friday or Saturday, no phones, just you and the film. Avoid watching series on your phone—put your phone away, turn off the lights, and enjoy it together.

Offline Returns to Ourselves
Small rituals have power. Instead of morning scrolling, try watering your plants, making herbal tea, or writing a few thoughts in a journal. In the evening, prepare a warm blanket, a book, and silence. You might find that calm is the greatest luxury of modern times.

A simple presence meditation can also help—sit in silence for a few minutes, breathe, and just feel. This is a way back home—to yourself.

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Recommendations for Everyone

• Try a "digital fast"—for example, no screens after 8 PM.
• Find an offline ritual—herbal tea and a book, for instance.
• Write down what the online world takes from you and what it gives you.
• Create affirmations to help you reconnect with yourself.

Sample affirmations:

• "I return to myself when I turn off the screen."
• "I don’t have to be constantly available to be okay."
• "In presence, I find peace."
• "Happiness is in the journey, not the destination."

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A Challenge for You

Try turning off your phone for two hours after work today. Spend time with your partner, children, a book, or simply in silence. See what you rediscover in the world—and in yourself.

A Word from Calmory

At Calmory, we believe mental well-being starts with returning to yourself. In the digital world, it’s easy to loose your way. But each of us has the right to say “Enough.” And start again—offline, in peace, in the present moment.

Recommended Reading and Sources

• Cal Newport: Digital Minimalism
• www.health.harvard.edu – Dopamine and Digital Addiction
• www.apa.org – FOMO and the Psychological Impact of Social Media