The Aftermath of Digital Dopamine
Dopamine is a neurotransmitter, a chemical messenger in the brain that plays an important role in motivation, reward, pleasure, and learning. Dopamine is released when we anticipate or receive a reward. It reinforces behaviors by telling the brain, “This feels good—do it again.”
And social media does feel good — so good that we want to do it again, and again, and again…
But at what price, we ask?
From waking up to notifications to scrolling before bed, platforms like Instagram, Facebook, TikTok, and LinkedIn shape how we communicate, absorb information, and even view ourselves.
The scales are tipped in favor of good and bad. While social media has its plus points — connection, creativity, community—it also has adverse impacts on mental health. But the impact it leaves depends on how, why, and how much we use it.
Likes, comments, and notifications, endless scrolling, novel content – each small interaction triggers a dopamine spike, but dopamine per se isn’t the problem. The brain needs it for focus and goal-setting, enjoyment and curiosity, and of course, emotional regulation. But when the brain is exposed to constant artificial stimulation, through social media, it rarely gets a chance to reset, leading to problems further down the line.
But let’s get to the good side of social media first. It isn’t bad at all if used in moderation.
Here are the advantages of remaining connected on social media:
At its best, social media helps people feel less alone. It’s a good avenue for people to stay connected with friends and family across distances, find communities around shared interests, and find support they might not otherwise have. For people dealing with chronic illness, mental health challenges, grief, or marginalization, online communities can offer validation, understanding, and a sense of belonging.
Social media is a powerful platform for voices to be heard, as opposed to traditional spaces, which sometimes drown these voices. Social media provides reach and exposure, and a safe space where discussions about mental health can take place through advocacy, awareness campaigns, and honest conversations around anxiety, depression, and trauma. For many, seeing others speak openly about their struggles can reduce the shame and stigma and encourage them to seek help instead.
Seen from a creative perspective, social media can be an outlet for self-expression, be it words, photos, music, or video. When used with good intentions, it can be a medium to reach out to the world, boosting self-confidence, inspiring learning, and nurturing meaningful connections.
However, the negative side effects can far outweigh the positive impact, especially if people fall into the comparison trap.
Also read: Perfectionism and Mental Health: How to Break the Cycle
The Comparison Trap
Social media can induce comparison. Highlights such as curated photos, achievements, milestones, and moments of joy are, in actuality, polished versions of others’ lives that are often far removed from reality, painting a distorted picture of standards against which individuals make comparisons.
Constant comparison can induce feelings of inadequacy, low self-esteem, and a sense of “falling behind.” Research has revealed that heavy and prolonged use of social media can contribute to anxiety and depression, particularly when users engage in passive scrolling rather than active interaction.
The comparison trap is especially powerful because it is relentless. Unlike traditional media, social media is personalized and ever-present, making it harder for the individual to disengage. The individual internalizes unrealistic standards of success, beauty, productivity, and happiness, and with prolonged use falls deeper into the comparison trap.
The Need for Validation
Likes, shares, comments, and views can feel rewarding, but also create a dependency on external validation. Some users may start associating their self-worth with these engagement statistics. This linkage can increase anxiety during content posting and, over time, erode resilience.
There is also a fear of missing out (FOMO), which further heightens stress, in that users feel excluded, disconnected, or left behind when they see others socializing, traveling, or succeeding. This validation-driven environment can be very harmful for adolescents and young adults, leaving them susceptible to anxiety, body image issues, and depressive symptoms.
Read more: High-Functioning Anxiety: Signs, Causes & How Therapy Helps
Sleep Disturbances & Emotional Overload
Excessive scrolling can disturb routines and lead to concentration problems. Late-night scrolling exposes the brain to stimulating content and blue light, interfering with natural sleep cycles. Poor sleep can result in mood disorders, irritability, and reduce the individual’s capacity to cope with daily life problems.
Moreover, constant exposure to news, opinions, crises, and conflict can create an emotional overload. Doomscrolling, the compulsion to seek out negative news, has been linked to heightened levels of stress, feelings of helplessness, and burnout. When the mind rarely gets a break, the brain finds it harder to regulate emotions.
Cyberbullying & Online Harassment
The mind can be deeply impacted by cyberbullying — negative comments, trolls, and targeted abuse can erode self-esteem and threaten psychological safety, thereby producing severe anxiety, depression, or trauma responses.
For marginalized individuals, the impact can be greater, as online spaces may mirror or amplify real-world discrimination.
Finding the Golden Mean
The answer to the problem lies in using social media more cautiously and meaningfully. Small changes can set the pace:
- Set boundaries: Limit screen time once you’ve decided to retire for the night.
- Curate your feed: Unfollow accounts that promote comparison or trigger distress; select channels that educate, inspire, or uplift.
- Engage actively: Meaningful interaction can be a healthier option over endless scrolling.
- Check in with yourself: Make a note of how different platforms make you feel, and change the platform accordingly.
- Prioritize offline connection: Balance online interactions with real-world relationships and activities.
Have a social media addiction?
Laura Pearl is a psychotherapist in Upper East Side New York. She uses a number of science-backed therapies to help her clients get out of the trap.
