Digital Fatigue: How Social Media Affects Mental Health in 2025
We’ve all done it and lost track of time scrolling, binge-watched one more episode, or checked our phone for the tenth time in an hour. How is all this screen time really affecting our mental health? A recent systematic review1 on screen time and mental health offers some important insights.
Screen Time Is Rising and So Are Mental Health Issues
As we work, relax, and socialise more through screens, daily screen time is at an all-time high. The review, which looked at data from before and during the COVID-19 pandemic, found that excessive screen use is consistently linked to poorer mental health in adults.
Excessive screen time especially for recreational use was associated with:
- Increased depression and anxiety
- Higher stress levels and burnout
- Reduced overall wellbeing
These findings echo what many people are feeling: that too much time on screens, particularly on social media, can leave us feeling overwhelmed, distracted, and emotionally drained.
Not All Screens Are Equal
Interestingly, TV viewing had a greater negative impact than computer or smartphone use. Recreational screen time (e.g., social media, binge-watching) was linked to higher depression rates, while screen time for work or study was not. Replacing rest or physical activity with screen use especially during retirement was associated with worse outcomes.
What Can You Do?
You don’t need to quit screens but being intentional with how you use them can help protect your mental health. Try these practical steps:
- Track your screen time using your phone’s settings.
- Create “scroll-free” zones such as mornings, mealtimes, or bedtime.
- Curate your feed unfollow accounts that cause stress or comparison.
- Pause and ask: Why am I opening this app?
- Reconnect with offline rituals reading, journaling, socialising or exercise.
Small changes in how you engage with technology can lead to big improvements in mental clarity, focus, and emotional well-being. If you feel like screen time is affecting your mental health, relationships, or daily functioning, you’re not alone. Digital burnout is a real and growing concern and therapy can help you build healthier tech habits and emotional resilience.
At With Grace Therapy, our team supports clients navigating anxiety, stress, depression, and lifestyle change in a digital world. We offer in-person and online therapy sessions to help you regain balance.
Reference:
- Santos RMS, Ventura S de A, Nogueira YJ de A, et al. The Associations Between Screen Time and Mental Health in Adults: A Systematic Review. Journal of technology in behavioral science. 2024;9(4):825-845. doi:10.1007/s41347-024-00398-7
