I'm constantly scrolling through Instagram and TikTok and I notice that afterwards I'm totally tense. My heart rate goes up, I'm irritable and I can't switch off. Is that normal or should I do something about it? Other people say I should just spend less time online, but that's hard for me.
Spending less time online is the obvious thing, but the problem is often not the amount, it's that your brain is in constant alert mode - these algorithms are specifically designed to trigger you. What helped me: try deleting these apps from your phone and only use them on a computer, if at all. Sounds radical, but when you have to open a browser instead of just tapping the icon, you notice way faster that you're scrolling out of habit and not because you actually need anything. Also: take a close look at which accounts stress you out the most - you don't have to follow them.
That's completely normal, your body is reacting to the constant input and comparing yourself to others - but your folks are right that spending less time online is the most direct way to get a handle on it. Try taking the apps off your home screen or turning off notifications so you're not constantly being pulled in. When you notice yourself getting tense while scrolling, that's a good signal to go outside or do something with your hands - your heart racing is your body telling you it's too much right now.
I'd say it's not just about spending less time online - the real point is HOW you spend it. I had the same thing: I'd be scrolling and notice my neck was tense, I was breathing faster. The problem isn't really the amount of time but the way these apps deliberately keep you in a rushed state. The constant algorithm feed, the notifications, the comparisons - that actually triggers your stress response.
What helped me: not just less time, but more conscious time. I started asking myself BEFORE opening an app what I'm actually looking for - a specific video, following someone, or just mindlessly scrolling? If it's just mindless, I skip it. And when I am online, I try to consciously notice when that tension kicks in, and then I exit. It's not radical, but it works better than forcing yourself to spend less time overall - because you're just going to do it anyway.
Also helpful: turn off push notifications. Actually turn them off, not just mute them. Sounds like a small thing, but psychologically it makes a huge difference. You're opening the apps on your own terms, not because your phone is pestering you every five minutes. Your body already starts to calm down once that constant interruption is gone.
It was the same for me - I noticed that the actual problem wasn't how much time I spent, but more that endless comparing yourself to others and the algorithm constantly showing you more extreme content to keep you scrolling 😅 What helped me: not just using it less, but using it more purposefully - so consciously go in, check what you want, get out. Or take a few days off completely sometimes so your nervous system can calm down. The irritability and elevated heart rate are totally normal, your body's in a constant state of alarm. Try it and see if deliberate breaks work better for you than trying to restrain yourself while scrolling 🎣
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