How to Enjoy Social Media Without Feeling Like You’re Not Enough

Let’s be honest: social media is a double-edged sword. It helps us connect, learn, and laugh - but it can also leave us feeling inadequate, left out, or just not good enough.

You don’t have to delete every app or go off the grid to protect your mental health. With a few mindful shifts, it’s possible to enjoy social media without letting it chip away at your self-worth.

Here are some simple, practical ways to scroll without spiralling:

1. Notice How You Feel After You Scroll

Different platforms and accounts affect us in different ways. Start paying attention to how you feel after spending time on social media. Do you feel more inspired, connected, or relaxed? Or do you feel tense, jealous, or drained?

Keep a note in your phone or journal with a few words about your mood after scrolling. Over time, you’ll start to notice patterns: what lifts you up, and what pulls you down. Awareness is the first step to making changes that protect your mental health.

2. Curate Your Feed

Your feed isn’t just entertainment - it shapes your mood, your thoughts, and even how you see yourself.

Unfollow or mute anyone who makes you feel less than. That includes influencers, old classmates, or even distant relatives.

Also considering doing a seasonal “feed clean-up.” Follow people and pages that educate, empower, and uplift you. Your feed should feel like a safe space, not a trigger. Remember that you are in charge of what you consume.

3. Remind Yourself: Social Media Is a Highlight Reel

Most people don’t post their bad days, messy homes, or relationship struggles. What you’re seeing is a curated slice of reality. It’s easy to compare your behind-the-scenes to someone else’s filtered moment. But comparison often leaves out context.

Try this mantra: “This is not the whole story.” It can help you stay grounded when comparison creeps in.

Come back to your own life - what you’re grateful for, what’s going well - and remind yourself that everyone has their own challenges, even if they’re not posting about them.

4. Set Boundaries With Your Apps

When you’re anxious, bored, or procrastinating, it’s easy to reach for your phone without thinking.

Consider setting timers, using app blockers, or keeping your phone in another room during certain hours.

You can also create “tech-free” times like during meals, before bed, or first thing in the morning. This gives your brain a break from constant stimulation. Creating even a little distance can help you reconnect with your own thoughts and feelings.

5. Be Real With Yourself (and Others)

It’s tempting to post only the polished moments. But if it’s draining to keep up the act, it’s okay to change how you use social media.Try sharing something honest once in a while. Or post less altogether. You don’t owe anyone a perfect version of your life.

Being real can feel scary, but it can also create deeper connection. And if you’re not up for engaging, that’s okay too. You get to set the terms. Use social media in a way that feels authentic, not performative.

6. Watch Out for the Comparison Trap

Scrolling through someone else’s vacation, career news, or engagement photos can trigger a sense of “not enough.” Instead of spiralling, pause and get curious. What’s the story you’re telling yourself? That you’re falling behind? That you’re not lovable?

Noticing these thoughts can help you challenge them instead of believing them by default.

It’s okay to celebrate someone else’s moment while still honouring where you are. Your path is unfolding at your pace.

7. Connect With People Offline

Social media gives the illusion of connection - but real connection happens face-to-face or voice-to-voice. Reach out to a friend for a walk, a chat, or even a short voice memo. These little moments of connection make a huge difference.

Offline connection helps regulate your nervous system, boost your mood, and remind you of your worth.

If you’re feeling lonely or inadequate, chances are what you need is real human contact, not more likes.

8. Take Breaks When You Need To

If social media starts to feel more like a burden than a joy, it’s okay to take a break. Even a weekend off can give your brain space to reset. You might notice you sleep better, feel less anxious, or have more time for things that actually fulfill you.

Experiment with what kind of break works best - a full detox, a day off each week, or switching to read-only mode. Social media will still be there when you come back, but you might return with a new perspective.

9. Talk to Someone If It’s Getting Too Heavy

Sometimes, the feelings social media stirs up - like loneliness, low self-esteem, or anxiety - run deeper than the apps themselves. If you’re noticing a pattern that feels hard to shake, it might be time to talk to a therapist. They can help you explore what’s coming up and build tools to feel better. You’re not alone in this, and you deserve support.

Final Thoughts

You don’t have to choose between deleting every app or drowning in self-doubt. With some thoughtful adjustments, you can use social media in a way that supports your well-being. Start by noticing how it makes you feel, setting boundaries, and curating your feed. These small shifts can make a big impact over time.

If you are looking for support, feel free to explore our therapy services, contact us, or book your free consultation to see how we could be of help.