By Heidi Huang
It starts with a click.
What was supposed to be a five-minute break from homework turned into a 1-hour doom scroll on social media—it felt like my Instagram and TikTok feeds were endless. One perfectly edited photo after another, followed by story highlights from vacations, gym selfies, and academic achievements. I didn’t realize it, but the more I scrolled, the more I compared my lifestyle to those on my feed: influencers and peers seemingly had perfect lives. Even spending time off my phone, I felt an obligation to live like others, act like others, and be like others. I was anxious, insecure, and suddenly convinced I wasn’t enough.
I know I’m not alone in this.
Hi, I’m Heidi Huang, a rising senior in high school. I’d consider myself a pretty social person—I enjoy chatting with friends, spending time with family, but most importantly, staying connected. Nowadays, there’s “no need” to interact with someone face-to-face to stay connected; instead, you can text them or call them from the comfort of your own home. That’s what I love about social media: you can still contact those you love with a few simple taps. But, do the benefits outweigh the cons? That’s a question I’m still exploring. For example, I love opening my phone and seeing the unique and humorous content on my Instagram feed; it never disappoints. Plus, it’s instantaneous and reliable. On Snapchat, playing around with silly filters and keeping streaks with friends allows me to connect with them in a quirky way.
But I’ve also witnessed firsthand how social media impacts my peers and myself. Seeing people display their seemingly perfect lives on Instagram made me feel like mine was not up to par. On Snapchat, filters distorted your face and stimulated flawless skin, and while, in the moment, I thought it was funny, it rooted the belief that having perfect skin was ideal and anything other than that was not. Not to mention, consuming media is often overlooked. The term “doom scrolling” is one that I hear everywhere: being able to escape reality, justifying the real disadvantages of doom scrolling.
From Snap streaks to Instagram likes, our sense of self-worth often feels tied to what we see on a screen. Platforms that were designed to connect us have quietly become sources of comparison. It’s not unknown that excessive social media usage can increase symptoms of anxiety, stress, and poor sleep. I’ve watched classmates become visibly upset over being excluded from group photos. I’ve even caught myself refreshing my feed, getting lost in the media that consumes us: the pressure to be perfect can be physically and mentally draining.
But it doesn’t have to be this way.
Here are a few coping strategies that have helped me create a healthier relationship with social media:
Spending Time Outdoors
Staring at your screen can be tiresome on your eyes, so even a short walk or just sitting outside can act as a natural relaxer and make a difference. Fresh air and natural light can clear your head and improve your mood.
Listening to Music
Whether it’s upbeat hip hop, chill lo-fi, or rock, music helps lighten your mood and gives your brain something calming or energizing to focus on. Listening to music is like a temporary break from the bustling world around us.
Journaling Your Thoughts
Sometimes talking to a friend or trusted adult can be uncomfortable. Writing out your feelings allows you to share your thoughts without judgment. Writing can help you release tension, make sense of your emotions, and reflect in a private, safe space.
Picking up a New Hobby
Especially during the summertime, when we aren’t consumed by work, turning to social media can help fill that void. But, trying new hobbies like drawing, baking, crocheting, or learning an instrument gives your mind a challenge and keeps your head busy in a meaningful way.