Read if you get triggered easily on social media
I hate to admit it, but I used to be the poster child for getting emotionally hijacked by social media. I've been that person who would:
Turn into a full-blown keyboard warrior and argue with strangers (and even family) online.
Feel like an emotional wreck every time a headline about a calamity or disaster popped up.
Think anyone who didn’t share the same thoughts on matters were either clueless or “part of the problem.”
Being an empath didn't help either. I’d spend hours scrolling, soaking up every negative post, comment, and story. It got so bad that I’d vent to my boyfriend constantly, sharing how frustrating everything felt.
I obviously didn’t realize it then, but in hindsight, I ended up getting used to taking on emotions that weren’t mine. It wasn’t until my emotions kept affecting my daily routines AND my work that my boyfriend had to give me some real talk:
To subject myself to reading everything and carrying every emotion I encounter was not healthy.
This isn’t to say that it’s wrong to empathize and sympathize altogether. And I’m certainly not trying to promote being ignorant and aloof to the harsh realities of our world. What I am saying is that we need to be mindful of our mental capacity while staying informed. Our emotional well-being matters just as much as staying updated with what’s happening in the world.
When you’re constantly overwhelmed by everything you see online, you’re not actually helping anyone. You can’t show up fully for the causes you care about. You can’t think clearly about solutions. And you definitely can’t support others when you’re emotionally drained.
The New Nature of Social Media
In a world that heavily encourages everyone to share something, our daily lives have been flooded with notifications, constant headlines, and fragmented information that demands our immediate emotional response.
The real danger isn’t just the content – it’s how we’ve been conditioned to consume it. We’re living in an era of bite-sized context, where complex issues are reduced to 280-character tweets, 15-second video clips, and sensationalist headlines.
Think about how many times you’ve formed an opinion based on a single screenshot, a out-of-context quote, or a headline that deliberately omits crucial details. We’re consuming information like fast food – quick, momentary satisfaction that leaves us intellectually malnourished.
Social media algorithms have essentially turned us into emotional reactors. They’ve discovered that nothing drives engagement quite like controversy, outrage, and partially told stories. We’re incentivized to have hot takes before we have full understanding. The first to comment, the most provocative voice, the most dramatic reaction – these are the winners in this attention economy.
But here’s the thing: Most meaningful conversations require nuance. They demand patience. And they need context. ALL. THE. TIME. When we’re constantly primed to react instead of understand, we’re actually preventing real dialogue from happening.
We’re hearing opinions without knowing their origins. We’re forming judgments without tracing the full narrative. And worst of all, we’re doing this at lightning speed, with zero accountability for the emotional damage or misunderstandings we might create.
The result? A world where everyone is talking, but very few are actually listening. Where being loud is mistaken for being right. Where complexity is flattened into binary arguments – us versus them, right versus wrong.
Our collective ability to hold space for complexity is shrinking. And that might be the most dangerous notification of all.
Yes the internet was meant to be a place of open discourse. An exchange of ideas, media, and entertainment. That’s how it started, but that’s no longer how it operates. We can’t ignore the fact that millions of other people have taken advantage of platforms to purposely spread false, harming narratives to trigger others and build more “engagement.”
It’s no accident that we feel overwhelmed, angry, or anxious after scrolling. We’ve all been placed in a dangerous digital cycle. But the good news is, we don’t have to keep feeding into it.
5 Strategies to Protect Your Peace Online
You’re not powerless when it comes to social media. You can take control of your online experience and set boundaries that protect your mental space. Here’s how:
1. Curate Your Feed Ruthlessly
Yes, algorithms exist. But you still get to decide what shows up in your feed.
Unfollow or mute accounts that drain your energy.
Block topics or hashtags that stress you out (even just temporarily).
Follow accounts that inspire, uplift, properly educate, and genuinely bring you joy.
Then, unfollow everyone else.
2. Set Boundaries with Notifications
Constant notifications keep you on edge. Turn them off.
Choose specific times to check your apps.
Avoid checking your phone first thing in the morning or right before bed.
Give yourself space to disconnect.
3. Practice Emotional Detachment
Not everything online needs your reaction.
If you see a post that upsets you, pause before engaging.
Ask yourself: “Is this worth my energy?”
Remember, it’s okay to scroll past without leaving a comment.
4. Recognize Manipulation Tactics
Learn to spot content that’s designed to trigger you.
Clickbait headlines? Scroll on.
Trolling comments? Skip them. They could be from bots/comment farms.
Posts oversimplifying big issues? Don’t take them at face value. Learn to read credible sources/articles before forming opinions.
5. Turn Online Awareness into Offline Impact
When you become informed about current events, instead of getting caught up in your feed, consider doing the following:
Practice having conversations about these matters to people around you (yes, even if they have different perspectives)
Channel any existing frustration into volunteering, community projects, or joining advocacy groups
Share resources and opportunities for real action rather than just resharing negative news
Connect with people doing actual groundwork - they often have more balanced, solution-focused perspectives
The Bigger Picture
At the end of the day, social media isn’t inherently bad. It’s given us incredible ways to connect, learn, and stay informed about what matters. The key is remembering that we’re in control of how we use it - not the other way around.
Your emotional well-being isn’t something to compromise for the sake of staying “in the loop.” You don’t have to react to everything. You don’t have to carry the weight of every issue. And you certainly don’t have to exhaust yourself trying to keep up with the endless stream of content.
What matters is being intentional with your energy, choosing what deserves your attention, and finding ways to make a real difference in the causes you care about. Because the most meaningful changes don’t happen in comment sections - they happen in real conversations, in community actions, and in the small but significant ways we show up for each other every day.
So the next time you feel yourself getting pulled into the social media spiral, pause, and take a breath.
What will you do differently the next time you open your social media apps?
