Right now, it feels like the world is on fire and sometimes it seems that I am on fire with it! My anger is boiling – perhaps because anger is an easy emotion for me. After all anger is a powerful emotion and I, an enneagram 8, Capricorn, can’t show weakness….perhaps that’s another blog post!
It’s a dumpster fire of all dumpster fires
We are barely 3 weeks post-inauguration and new administration and quite frankly it’s a dumpster fire of all dumpster fires! The U.S. is grappling with political unrest, economic uncertainty, climate crises, and the everyday struggles of just being human. Add in the never-ending scroll of social media, where every post is designed to provoke a reaction, and it’s no wonder so many of us feel exhausted, anxious, and overwhelmed.
Last week I created a cure graphic and promised myself I was going work toward a phone Free February – i.e. put my phone down, stop the doom scroll and be a healthier and happier person! I haven’t been particularly successful, but I have limited my online consumption some!
If you’ve been feeling the weight of it all—like the world is too much and you’re barely hanging on—you’re not alone. Our mental health is under constant strain, and much of that comes from the way we interact with media, especially social media. While platforms like Facebook, Instagram, Bluesky, Substack, and TikTok can keep us informed and connected, they can also leave us drained, angry, and hopeless.
So, how do we take care of ourselves while staying engaged and informed? How do we balance awareness with self-preservation? So I have come up with some ways to protect your mental health during this turbulent time.
1. Recognize the Impact of Social Media on Your Mental Health
Social media is designed to keep us scrolling. It thrives on outrage, controversy, and strong emotional reactions. Every time we engage with content—whether by liking, sharing, or commenting—the algorithm learns what keeps us hooked and feeds us more of it. This means if you’re engaging with anxiety-inducing content, your feed will become a never-ending cycle of stress and fear.
What’s worse, social media gives us the illusion that we are constantly “in the fight.” It tricks us into believing that if we just keep reading, sharing, and commenting, we’re doing something productive. But often, it just leaves us feeling powerless.
Take a step back and ask: How does social media make me feel? If the answer is anxious, angry, hopeless, or exhausted, it might be time to make some changes.
2. Set Healthy Boundaries with Social Media
You don’t have to delete your accounts and go live in the woods (unless that sounds appealing, which it kinda does, in which case, do it!). But setting boundaries can help protect your mental well-being.
Ways to Set Boundaries:
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Set Boundaries Limit Your Time – Use built-in app timers or screen time limits to keep your scrolling in check. Set specific times for checking news and social media rather than letting it consume your day.
- Curate Your Feed – Unfollow or mute accounts that make you feel drained. Follow people and pages that uplift, educate, or make you laugh.
- Take Social Media Breaks – Try a weekend or even a full week off from social media. Notice how you feel. If you feel better, consider making these breaks a regular habit.
- Avoid Doomscrolling Before Bed – Your brain needs time to wind down. Instead of consuming heavy content before sleep, try reading a book, meditating, or listening to calming music.
Remember, social media should be a tool you control, not a force that controls you.
3. Be Mindful of the Content You Consume
Not all information is created equal. In times of crisis, misinformation spreads rapidly, and even well-intentioned people can share false or misleading content. Seeing conflicting information can increase anxiety and make it hard to know what to believe.
Ways to Consume Content Mindfully:
- Check the Source – Is this information coming from a reputable news outlet? If you don’t recognize the source, verify with trusted sources before sharing. Do your own research! And that’s not a opinion piece. Find a good fact checker and use it! I like FactCheck.org but I also like to check different sources (especially ones that aren’t my particular political bent) Berkley has a good list of fact checking resources here
- Be Wary of Sensationalism – Many headlines, memes, and posts are designed to provoke strong emotional reactions. If something seems outrageous, fact-check it.
- Diversify Your News Intake – If all your news comes from one place, you’re likely getting a skewed perspective. Follow a mix of sources to get a more balanced view.
- Ask: “Do I Need to Know This?” – Not every piece of news requires your attention. If it doesn’t directly affect you or your ability to help others, it’s okay to step back.
- Admit if you got it wrong – none of us are perfect! If you shared a wrong meme, story of information admit it and correct it.
Being informed is important, but consuming excessive, unverified, or fear-inducing content can do more harm than good.
4. Find Healthy Ways to Process Your Emotions
Feeling anxious, angry, or overwhelmed by the state of the world is normal. But bottling up those emotions or letting them fester can be harmful. Instead of letting social media be your emotional dumping ground, find healthier outlets.
Ways to Process Your Emotions:
- Move Your Body – My favorite is to ride my bike or take the dogs for a walk but any exercise, yoga, or even simple stretching can help relieve stress and boost your mood.
- Talk About It – Share your thoughts with trusted friends, a therapist, or a support group. Verbalizing your feelings can help lighten the load.
- Journal – Writing down your thoughts can be a powerful way to process emotions. It doesn’t have to be structured—just get it out on paper.
- Create – Paint, write, play music—whatever helps you express yourself. Creativity can be a powerful tool for emotional healing. I have been tacking home improvement projects. It focuses my mind elsewhere.
- Pray or Meditate – If you’re a person of faith, spirituality, or not lean into practices that ground you and remind you of hope. Silence can be restorative! I love the Calm App and the Centering Prayer app
Your feelings are valid. But instead of letting them consume you, find ways to process and move through them.
5. Engage in Meaningful Action (Without Burning Out)
One of the biggest sources of distress is feeling powerless in the face of so much suffering. But even small actions can make a difference.
Ways to Engage Without Overwhelming Yourself:
- Support Causes That Matter to You – Whether through donations, volunteering, or advocacy, find ways to contribute meaningfully.
- Focus on Your Local Community – Sometimes, the biggest impact we can make is right in our own neighborhoods. Look for ways to support those around you.
- Set Realistic Expectations – You can’t fix everything. Choose one or two causes you care about and focus your energy there.
- Rest is Resistance – Burnout helps no one. Taking care of yourself allows you to keep showing up. I take a sabbath day each Friday! It helps!
Remember, you don’t have to do everything, but you can do something.
We are living in a challenging time, and it’s okay to feel the weight of it.
But remember:
You are not powerless.
You are not alone.
And you are allowed to step back when it all becomes too much.
Take care of your mental health. Set boundaries with social media. Find ways to process your emotions. Engage where you can, but don’t let the weight of the world crush you.
Above all, hold onto hope. Because hope is what fuels change—and the world needs you, whole and well, for the long road ahead.
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