Social Media & Anxiety
It was late at night. You glanced at the pile of revision notes on your desk; the next moment, you grabbed your phone to “relax” — just for a while, not much, just for a minute. Two hours later, you find yourself slumped in bed, phone in hand, fingers swiping on the screen. Maybe you’re comparing your life with that of mega-influencers, or feeling guilty for wasting time admiring others as self-blame washes over you. If this sounds familiar, let me tell you: you are not lazy, and you are not losing self-control. Your brain is being hacked.
How? You may ask. It’s due to a psychological trap, where your brain tricks you into thinking scrolling feels like relief. You might argue that social media provides instant distraction, numbing life’s pressures. And yes, there are a few benefits: social media can be a platform for learning or discovering the latest news. As long as we use it in moderation, it’s a useful tool for expanding our view of the world. The problem arises when we’re exhausted from daily work and turn to social media to “rest.” Too often, this spirals into endless scrolling, forming a vicious cycle. This is largely driven by algorithms that keep feeding us content tailored to our preferences.
Algorithms lure us into addiction and online consumption, offering dopamine hits and short-term pleasure. Likes, comments, and viral trends keep us caught in an endless loop, while procrastination and stress build up underneath. This is where scrolling turns harmful — “doomscrolling” and infinite feeds amplify anxiety. Research shows that constant exposure to negative news or stressful content heightens stress levels. Meanwhile, the polished lives of influencers present an illusion of perfection, making us feel inadequate. The results? Feeling down, losing track of time, neglecting responsibilities, and even sleep disturbances. If any of this resonates with you, it’s time to recognize you may also be a victim of excessive scrolling.
Even if we understand these harms, many teenagers accept them while maintaining the same habits. It’s hard to resist — scrolling has become the default coping mechanism. But is there a way to escape mindless scrolling? The key is to shift from passive use of social media to active use. Instead of endlessly consuming content passively, consider proactively creating new content like blogs, life-captured photos, or art. This approach is more fulfilling and easier to moderate. Be mindful, though — don’t fall into the trap of chasing likes. Your worth isn’t defined by numbers on a screen.
Personally, my go-to strategy is chatting with friends. When I feel the urge to scroll or need a break from studying, I’ll call or text a friend. Nine times out of ten, we end up studying together on Discord after chatting — which helps me stay focused (LOL). Besides that, adopting offline coping strategies that engage minds and health can also get the job done. Unlike scrolling, hobbies like journaling, playing an instrument and exercising offer the same kind of “release” but in a healthier way. For me, tidying my room or spending time with friends is especially therapeutic and rewarding. So, when friends invite you to hang out, go! Get outside and “touch some green.” In a fast-paced city like Hong Kong, taking a break is essential.
Scrolling to cope is like putting a bandaid on a broken arm: it distracts temporarily, but the pain remains. It's normal to struggle with stress and seek breathing room online — that’s human. But do remember, social media is designed to be addictive, not therapeutic. Next time when you are about to grab your phone for a ‘quick break’, pause and ask yourself: Will I regret this? Is it helpful or harmful? When did I last use it? How long will I actually use it? Asking these questions helps to build confidence and independence in time management.
If you’re worried about losing track of time, some suggest setting a timer — not too long, not too short. But that doesn’t really work for me, since I’m the kind of person who keeps hitting “snooze” (and we all know how five minutes can easily turn into five hours). The truth is, you’ll need to experiment and see what works best for you. There’s no one-size-fits-all solution — only the suitable method that helps you keep a healthy distance from social media
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