Digital Overload: How Social Media and AI Anxiety Are Draining Your Mental Health (And How to Reclaim Peace)

Let’s be real—what’s the first thing you do when you wake up? For a lot of us, the answer is: reach for our phones. Before our eyes have even adjusted to the light, we’re knee-deep in emails, texts, and a flood of social media notifications. It’s become so automatic, we barely notice it anymore.

But here's the thing—we're paying a price for all this connectivity. And it's a bigger one than most of us realize.

I started noticing it in myself a while ago. I’d get eight hours of sleep, but wake up tired, like my brain never fully shut down. My thoughts jumped around like static—one minute I’d be answering a message, the next I’d be doom-scrolling Instagram, then wondering why I couldn’t concentrate. Even when I wasn’t on my phone, I was thinking about it. Did I miss something important? Why didn’t that person respond yet? Am I doing enough with my life compared to everyone else?

It wasn’t just distraction—it was mental exhaustion.

The truth is, it’s not just the time we spend on screens that’s hurting us. It’s how deeply our digital habits are rewiring our minds—changing the way we think, feel, and even connect with each other. The average person checks their phone close to 60 times a day. That’s not just a habit—it’s a relationship. And for many of us, it’s become a toxic one.

Here’s why: every ping, every notification, every like—we get a tiny hit of dopamine, that “feel-good” brain chemical. It’s the same system that drives other addictive behaviors. And yes, tech companies know this. That endless scroll? The algorithm feeding you videos? It’s not a coincidence. It’s design.

Meanwhile, our attention spans are shrinking, our anxiety is growing, and real moments of connection—unfiltered, unshared, unliked—are slipping through the cracks.

And then there’s a newer, quieter stress creeping in: AI anxiety.

As artificial intelligence rapidly weaves itself into the fabric of our jobs, our creativity, and even our identities, many of us are left wondering: Am I falling behind? Will my skills still matter in five years? What happens if a robot can do what I do?

You're not imagining it. A recent study showed that nearly half of workers are losing sleep over AI-related fears. It’s a new kind of stress, and it's very real.

But maybe the most damaging part of all this is the constant alert mode we live in. That tiny red badge on your messaging app? It’s like a mosquito buzzing at your attention, keeping your nervous system in a low-level fight-or-flight state. Even when we ignore the pings, they affect us.

One study from the University of California found that it can take 23 minutes to fully regain your focus after a single interruption. Multiply that by dozens of daily notifications, and it’s no wonder we feel scattered, stressed, and disconnected.

I felt this deeply last year during a dinner with close friends. There were six of us, all people I love, but every few minutes someone would pick up their phone. Conversations stalled. Eye contact was fleeting. And it hit me—we were all there, but we weren’t really there.

It was like we were trading real connection for scraps of digital attention.

But here's the good news: this doesn't have to be your normal. You can reset your relationship with technology. And no, it doesn’t require moving off-grid or deleting all your apps (unless you want to). It starts with small, intentional choices.

Here’s what helped me—and might help you too:

1. Rethink your mornings.

Those first few minutes after you wake up? They set the tone for your entire day. Instead of diving into a sea of notifications, try something different. Leave your phone in another room. Stretch. Drink a glass of water. Look out the window. Just be. You might be surprised how calming that can feel.

2. Curate your digital space.

Think of your feeds like a room you live in. Would you keep posters on the wall that made you feel anxious, inadequate, or angry every day? No? Then don’t follow accounts that do. Mute noisy group chats. Unfollow people who drain you. Fill your screen with things that nourish your mind, not clutter it.

3. Create “analog hours.”

Pick a time each day when screens are off limits. Maybe it’s during meals, maybe it's the hour before bed. Use that time to read a physical book, go for a walk, or have a tech-free conversation. Yes, you might feel bored at first—but boredom is a gateway to creativity. Let your brain breathe.

4. Reframe AI anxiety.

Yes, technology is advancing fast. But it still can’t do the things that make you uniquely you. Empathy. Intuition. Creativity. Real, human connection. Focus on nurturing those strengths instead of racing to keep up with the machine.

Over time, these small shifts can lead to big changes. A friend of mine deleted social media from her phone and started sleeping better. Another began “no-email evenings” and picked up painting again. For me, it was realizing I didn’t have to post every cute moment with my niece—I could just watch her play soccer, be in the moment, and that was enough.

So, here’s my challenge to you this week: try just one small change. Maybe it’s silencing non-essential notifications. Maybe it’s leaving your phone behind during your next walk. Notice what happens. Pay attention to how you feel.

Because at the end of the day, technology is just a tool. You get to choose how and when you use it. You get to protect your peace.

In a world constantly shouting for your attention, the most radical, healing thing you can do—is choose when not to listen.