Let’s be honest – it’s easy to get sucked into the endless loop of tweets, posts, likes, and comments. But there comes a point when it starts to take a toll on us.
That’s what we call social media burnout. It’s sneaky, subtle, and often catches you off guard.
In this article, I’ll share 9 subtle signs that you might be facing social media burnout and offer practical tips to help you address it.
It’s all about recognizing the symptoms and then taking proactive steps to regain control. Because there’s more to life than just scrolling through your feed, right?
1) You’re losing sleep over social media
Now, we all love a good scroll through our feeds before bedtime, right? But when does it become too much?
The first sign of burnout is when social media starts invading your sleep.
You’re staying up until the wee hours of the morning, constantly refreshing your feed, or waking up in the middle of the night just to check for updates.
When social media begins to take precedence over a good night’s sleep, it’s time to reassess. It’s not just about feeling tired; this kind of behavior can seriously impact your health and wellbeing.
2) You’re constantly comparing yourself to others
I’ve been there. Scrolling through Instagram, seeing everyone’s perfect lives, and then looking at my own and feeling…well, less than perfect.
It’s easy to fall into the trap of comparison on social media. Everyone seems to have it better, be happier, more successful.
But remember, what we see on social media is often a carefully curated highlight reel, not the full picture.
The constant comparison not only steals your joy but can also lead to feelings of inadequacy and low self-esteem.
Don’t let social media steal your worth!
3) You’re neglecting real-life relationships
Social media is great for keeping in touch with friends and family who live far away. But when it starts to replace face-to-face interaction, that’s when we have a problem.
I remember a time when I was so engrossed in my online world that I barely noticed my real-life relationships were suffering.
We’re talking missed birthdays, forgotten coffee dates, and conversations where I was physically present but mentally scrolling through my feed.
In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I talk about the importance of mindfulness in our everyday lives. It’s about being present in the moment, truly engaging with the people around us.
If you find yourself prioritizing social media interactions over real-life ones, cultivate a daily mindfulness practice, whether it’s through:
- Meditating
- Deep breathing
- Eating a meal without your phone in sight
Psychology shows that regular mindfulness helps us become more present to the world around us, which in turn, strengthens our real-life connections.
4) You’re feeling anxious about not checking your notifications
There’s a term for the fear of not being connected: nomophobia.
It’s the anxiety we feel when we don’t have access to our phones or social media – and it’s more common than we realize.
If you’re feeling restless or anxious because you haven’t checked your notifications, it’s a clear sign of social media burnout. Our brains have been conditioned to crave these digital affirmations, but it’s important to remember that they’re just temporary fixes.
According to psychological studies, constantly checking our phones for social media updates can lead to increased levels of stress and anxiety. It creates a cycle where we seek the temporary relief of a ‘like’ or a comment, only to feel the need for more shortly after.
So what should you do?
Take a step back and reassess just how much time you’re spending on your phone, then seek to reduce it.
- Spend more time doing real-life activities that don’t involve your phone
- Leave your phone in a different room at night
- Create a rule where phones are not allowed at the dinner table
5) You’re actually more disconnected than connected
Here’s a counter-intuitive one. Despite being constantly online, do you feel more disconnected than ever?
Social media is meant to bring us closer, to bridge distances, to foster communication. But in reality, it can often do the opposite. We’re so busy presenting our lives in the best light, that we forget to truly connect on a deeper level.
We get lost in the sea of filtered photos, witty captions, and viral content, and end up feeling isolated and alone.
It’s a strange paradox, but it’s more common than you’d think.
If you find yourself feeling this way, it might be time to take a break from social media. To help you do this, I recommend reading “How to Break Up with Your Phone” by Catherine Price.
6) You’re constantly in ‘broadcast’ mode
Social media burnout often manifests in a constant need to share every moment of your life. Whether it’s your breakfast, your workout, or the book you’re reading, every moment seems to be in ‘broadcast’ mode.
Instead of living and enjoying the moment for what it is, you’re constantly thinking about how to present it on social media.
This detachment from reality can lead to feelings of exhaustion and burnout.
To break this habit, schedule specific times during your day or week where you disconnect from social media entirely. Use this time to focus on being fully present in your experiences without the pressure of documenting them.
7) You’re feeling low after every scroll session
There was a time when, after every scroll session, instead of feeling connected and entertained, I felt low and drained.
Social media, with its constant barrage of information and updates, can often leave us feeling overwhelmed. This information overload can lead to feelings of inadequacy and low self-esteem, especially when we start comparing our lives to others.
If you’re constantly walking away from your social media sessions feeling worse than before, it’s a clear sign of social media burnout and a loud call to reassess your relationship with social media.
8) You’re losing interest in your hobbies
When social media starts to take over your life, you’ll find that you have less time for the things you once loved. Your hobbies and personal interests start to take a back seat as you spend more and more time scrolling through your feeds.
If you notice that you’ve stopped reading, painting, playing an instrument, or whatever it is that you love doing in your free time because of social media, it’s time for a change.
Life is about balance. And while social media can be a fun and engaging part of our lives, it shouldn’t come at the expense of our personal interests.
Final thoughts: It’s about finding balance
At the end of the day, social media is just a tool. Like any tool, it can be used for good or ill, depending on how you use it.
If you’re experiencing any of the signs of social media burnout we’ve explored, take a step back and assess your habits.
In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I delve into how we can live a balanced life. A life where we are connected but not consumed by the digital world.
Remember, your worth is not determined by likes, comments, or shares. You’re so much more than your social media presence.
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