Setting Boundaries with Social Media During Stressful Times
- WPA Therapy
- 13 hours ago
- 4 min read
There’s no doubt that we’re living in extreme times. From Minneapolis and across the country, social media feeds are filled with intense, highly distressing news about community protests, fatal shootings by immigration agents, children and families being detained, and other stressful events. These events have rightly sparked public outrage, protests, and a broader sense of tension permeating many facets of everyday life.
Staying connected and aware of current events is important, no matter where you fall on the political spectrum, but non-stop notifications, endless updates, and constantly changing social media feeds can quickly become overwhelming. The impact of social media on mental health can’t be ignored. Staying informed while protecting your mental health is a delicate balance, and what works for someone else might not work as well for you.
In this article, we’ll offer some practical tips you can implement today to set digital boundaries with the platforms and people you engage with online, so you can stay connected without burning out.
Coping with Current Events
Feeling stressed, overwhelmed, avoidant, or consumed by news right now is completely normal. We’re living in intense times, and it’s natural for your mind and emotions to feel stretched.
Social media is a powerful tool: it helps us stay connected with others, share important information, and remain aware of what’s happening in the world. But it’s also a double-edged sword. Constant alerts, upsetting posts, or messages from friends can leave you feeling drained, anxious, or even hopeless.
Only you can judge how all of this is impacting you. Pay attention to how you feel after scrolling, reading updates, or engaging in online conversations. If you feel the need to protect your mental health or regain control, the tips below offer practical ways to set boundaries and care for yourself while staying informed and connected.
Strategies to Limit the Impact of Social Media on Mental Health
Limit usage
It can be easy to lose track of time scrolling through feeds, and that constant exposure to news can quickly become overwhelming. Try setting limits for yourself, whether it’s a total screen time cap or time limits on specific apps. Notice which platforms or accounts consistently affect your mood and consider cutting back there first. Some people also find it helpful to schedule short, intentional social media sessions instead of checking impulsively throughout the day.
Use blocks and focus modes
Consider blocking keywords or topics that consistently trigger stress or anxiety. Most phones and apps have built-in focus modes or app timers that can help reduce automatic scrolling. These tools aren’t about avoiding reality, rather they’re about protecting your mental space so you can engage with the world without feeling constantly drained.
Turn off or limit notifications
Notifications are designed to pull at your attention constantly, often at the most inopportune moments. Turning them off can make a big difference in your emotional state. Instead of reacting to every alert, turning off or muting notifications can help you set designated times to check social media. This small step can help you regain control over your attention and reduce that feeling of being “always on.”
Stay updated in other ways
If you want to stay informed about current events without being flooded with information, look for curated news summaries or newsletters. Podcasts or short video updates can also provide context without pulling you into endless scrolling. The goal isn’t to ignore current events, but to receive news in a way that respects your emotional limits.
Pay attention to the positive stories
Current events are stressful, but not all news has to be distressing. As Mr. Rogers once said, “Look for the helpers.” Make a point to notice and engage with stories of people helping each other, showing up for their communities, or creating positive change. These stories can provide emotional relief, restore a sense of hope, and remind you that even during difficult times, people are acting with care and compassion.
Set boundaries with people
Sometimes the stress comes not just from scrolling the news, but from friends, family, or colleagues who constantly share news updates or send messages at times when you’re trying to relax. It’s okay to set limits to protect your emotional space. You might say something like, “I need a break from this topic for now,” or “I won’t be checking text messages after 9 p.m.” You can also adjust notifications for specific contacts or turn on “Do Not Disturb” mode on your phone when you need time to disconnect.
Take action
Feeling overwhelmed or hopeless after reading the news is normal, but taking small, meaningful action can help restore a sense of control. This might mean volunteering, donating money or resources, or supporting local organizations. Even seemingly small contributions can provide a sense of purpose and reduce feelings of helplessness.
Connect authentically
Social media has a way of encouraging us to take in a barrage of information, like trying to drink water out of a firehose. Instead of just consuming information, seek authentic connection. Engage with people or communities that feel supportive, share experiences, or work together toward positive change. Balance consuming content with activities that nurture you, like hobbies, exercise, creative projects, or spending time with people in person.
Check in with yourself
Pause regularly and ask how you’re feeling. Journaling or tracking your mood after exposure to news or social media can help you notice patterns. If certain content consistently increases anxiety or sadness, it may be time to step back. Self-awareness is key to maintaining emotional balance.
Get support
Remember that you don’t have to navigate this alone. Therapy can provide a safe space to process feelings, develop coping strategies, and set healthy boundaries. If the news or social media is impacting your day-to-day life, seeking professional support can make a significant difference.
Finding Support Through Difficult Times
Navigating the challenges of current events starts with self-awareness and setting boundaries that feel right for you. Everyone’s tolerance and limits are different, so it’s okay to experiment and adjust as you go. Protecting your emotional space doesn’t mean disconnecting from the world, it means engaging in ways that support your well-being.
If managing stress, anxiety, or digital overwhelm feels challenging, the team at Westmoreland Psychotherapy Associates can help you create practical strategies to maintain your mental health while staying connected. Contact us to get started.