Sometimes scrolling is a lifeline, an escape, a few minutes of connection, laughter or inspiration.
But how many times do you put your phone down and feel worse?
You start questioning your parenting, your looks, your worth, your to do list. Maybe you feel guilt for the time you lost while scrolling when you could have been spending time doing something you actually want to do.
The constant digital stimulation is impacting your nervous system and shaping your baseline start without you even realising it.
But you don't need to delete instagram or throw your phone away. Once you understand what is happening in your body, you will find it easier to regulate.
Your Nervous System isn't Designed for 24/7 Input
The human nervous system has evolved over millions of years to handle short-term stress followed by long periods of rest.
Think back to millions of years ago, our ancestors will have experiences a stressful event (like danger) once that was dealt with they would have a period of recovery (safety, connection).
But modern life, especially life involving social media, doesn't allow for that. Instead we are exposed to:
constant emotional content (bad news, heart break, politics)
comparison (reels, model bodies and curated homes)
Inconsistent dopamine hits (your brain never knows when in the scroll the reward is coming)
Unfinished loops (notifications, messages, likes and endless stories)
Our brains can't tell the difference between a real threat and perceived stress - so it responds to both int he same way, by activating the sympathetic nervous system - your fight or flight response.
When there is no recovery time between the sympathetic nervous system being activated (i.e. every time you pick up your phone to scroll) - you create a loop of low-grade stress. This low-grade stress accumulates disrupting hormones, digestion, sleep, focus and emotional regulation.
How This Affects Your Vagus Nerve and Vagal Tone
You might have heard of your vagus nerve as a current wellness trend, but it isn't just a trend. Your vagus nerve is essential for calming your body after stress, it is what helps you move from "fight or flight" to "rest and digest".
A healthy vagal tone (your body's ability to move smoothly between stress and calm) means you can:
Bounce back quickly after stress
Regulate emotions with more ease
Digest food better
Sleep more deeply
Feel connected, present and safe in your body
But constant stimulation from social media, especially when it triggers anxiety, shame or disconnection, can reduce vagal tone over time.
Your system gets stuck in a semi-alert state, you feel restless but can't switch off, wired but tired, overstimulated but numb. Sound familiar?
Signs Social Media May be Dysregulating Your Nervous System
You don't have to scroll for hours to feel the effects. Even a few minutes of consuming the wrong kind of content, at the wrong time, can affect your stress response.
Common signs include:
Feeling anxious or overwhelmed after using your phone
Scrolling even when you are tired or drained
Comparing yourself
Racing thoughts or spiralling self-talk
Struggling to relax or sleep after screen time
How to Scroll without Stress
You don't need to quit social media - but start using it with your nervous system in mind.
Notice before and after - check in with yourself before you scroll and after. Ask yourself "Am I using this to connect or escape?", "How do I feel now compared to 5 minutes ago?"
Curate your feed - follow people who regulate you, not people who trigger shame, inadequacy or urgency. Mute or unfollow any accounts that leave you feeling bad.
Re-regulate after you scroll - after scrolling, take 5 slow deep breaths, or step outside into nature for 30 seconds to help reset your vagus nerve.
Set limits - Block out time where you don't use your phone, use app timers if needed. Make the time on your phone intentional.
Your nervous system is paying attention to the content you are consuming even if your conscious mind isn't. You don't have to quit social media entirely, but being more mindful and intentional about your time using it will have a big impact.
Small shifts make a big difference, and the more you regulate, the more resilient you become.
Take a look at The Calm Challenge on my website, a free email reset to help you reduce hidden stress and reconnect with what nourishes you.
How Social Media Affects the Nervous System and Vagal Tone
Sometimes scrolling is a lifeline, an escape, a few minutes of connection, laughter or inspiration.
But how many times do you put your phone down and feel worse?
You start questioning your parenting, your looks, your worth, your to do list. Maybe you feel guilt for the time you lost while scrolling when you could have been spending time doing something you actually want to do.
The constant digital stimulation is impacting your nervous system and shaping your baseline start without you even realising it.
But you don't need to delete instagram or throw your phone away. Once you understand what is happening in your body, you will find it easier to regulate.
Your Nervous System isn't Designed for 24/7 Input
The human nervous system has evolved over millions of years to handle short-term stress followed by long periods of rest.
Think back to millions of years ago, our ancestors will have experiences a stressful event (like danger) once that was dealt with they would have a period of recovery (safety, connection).
But modern life, especially life involving social media, doesn't allow for that. Instead we are exposed to:
constant emotional content (bad news, heart break, politics)
comparison (reels, model bodies and curated homes)
Inconsistent dopamine hits (your brain never knows when in the scroll the reward is coming)
Unfinished loops (notifications, messages, likes and endless stories)
Our brains can't tell the difference between a real threat and perceived stress - so it responds to both int he same way, by activating the sympathetic nervous system - your fight or flight response.
When there is no recovery time between the sympathetic nervous system being activated (i.e. every time you pick up your phone to scroll) - you create a loop of low-grade stress. This low-grade stress accumulates disrupting hormones, digestion, sleep, focus and emotional regulation.
How This Affects Your Vagus Nerve and Vagal Tone
You might have heard of your vagus nerve as a current wellness trend, but it isn't just a trend. Your vagus nerve is essential for calming your body after stress, it is what helps you move from "fight or flight" to "rest and digest".
A healthy vagal tone (your body's ability to move smoothly between stress and calm) means you can:
Bounce back quickly after stress
Regulate emotions with more ease
Digest food better
Sleep more deeply
Feel connected, present and safe in your body
But constant stimulation from social media, especially when it triggers anxiety, shame or disconnection, can reduce vagal tone over time.
Your system gets stuck in a semi-alert state, you feel restless but can't switch off, wired but tired, overstimulated but numb. Sound familiar?
Signs Social Media May be Dysregulating Your Nervous System
You don't have to scroll for hours to feel the effects. Even a few minutes of consuming the wrong kind of content, at the wrong time, can affect your stress response.
Common signs include:
Feeling anxious or overwhelmed after using your phone
Scrolling even when you are tired or drained
Comparing yourself
Racing thoughts or spiralling self-talk
Struggling to relax or sleep after screen time
How to Scroll without Stress
You don't need to quit social media - but start using it with your nervous system in mind.
Notice before and after - check in with yourself before you scroll and after. Ask yourself "Am I using this to connect or escape?", "How do I feel now compared to 5 minutes ago?"
Curate your feed - follow people who regulate you, not people who trigger shame, inadequacy or urgency. Mute or unfollow any accounts that leave you feeling bad.
Re-regulate after you scroll - after scrolling, take 5 slow deep breaths, or step outside into nature for 30 seconds to help reset your vagus nerve.
Set limits - Block out time where you don't use your phone, use app timers if needed. Make the time on your phone intentional.
Your nervous system is paying attention to the content you are consuming even if your conscious mind isn't. You don't have to quit social media entirely, but being more mindful and intentional about your time using it will have a big impact.
Small shifts make a big difference, and the more you regulate, the more resilient you become.
Take a look at The Calm Challenge on my website, a free email reset to help you reduce hidden stress and reconnect with what nourishes you.
Ali Conacher