Do you ever feel like your mind is buzzing, your heart’s racing, and you just can’t stop checking your phone even though nothing new is happening? It’s kind of like your brain is on 20 cups of coffee, jittery and overstimulated. That’s what being trapped in the social media loop can feel like.
Every time you get a like, comment, or notification, your brain releases a tiny bit dopamine feel good chemical that makes you want more. But social media doesn’t reward you consistently. Sometimes your post gets tons of attention, sometimes it doesn’t. This unpredictability keeps your brain hooked, constantly waiting, scrolling, refreshing chasing a high it can’t control. Over time, this can make your brain anxious and restless, like it’s in a constant state of “something’s missing.” It activates fear in you and messes with the part of your brain that helps you think clearly and stay calm. That’s why you feel drained, anxious, and still can’t stop checking your feed. And this loop just creates more restlessness, more comparison, and more anxiety.
When you keep checking your phone for likes, comments, or replies, your brain stays on high alert waiting for something to happen. This constant “what if?” mode triggers the amygdala, the part of your brain responsible for detecting threats. Your body starts releasing stress hormones like cortisol, and even if you’re just sitting in your room, your brain acts like you’re in danger. Over time, this creates a feeling of restlessness, tension, and mental exhaustion.
So what can you do to help your brain to get out of that coffee mug and have some rest or you can say “Me Time.”
1. Set Time Limits – Limit usage to 30–60 minutes/day, broken into short, intentional check-ins
2. Practice Mindful Scrolling – Being aware of your emotions while using social media reduces automatic anxiety triggers.
3. Connect Offline – Spend time with friends and family in person. Replace digital validation with meaningful offline conversations.
4. Seek Support – Talking to a therapist or counselor helps identify emotional patterns and builds coping strategies.
You don’t have to quit social media but you need to stop letting it control your mental state. Small changes in your life and you can move from anxious and reactive to calm and intentional. You’re not alone in feeling this way and you can break the loop.
Samrat Sivach
BBRFI Intern