Scrolling Minds: How Algorithms Are Quietly Shaping Our Mental Health
- Shruti Poonia
- Apr 10
- 10 min read
Updated: May 26
Navigate the digital world with greater awareness. This blog explores how social media algorithms shape our reality and offers kind guidance on protecting your mental health.
Table of Contents
Every day, as we scroll through social media, we’re greeted with videos, posts, and ads tailored to our tastes. But what lies behind these perfectly curated moments? It’s a deeper shift in how we interact with technology and how it’s learning from us.Â
We are constantly engaging with what we call 'algorithmic culture'—the invisible hand of personalized algorithms that shape so much of our online experience. While these algorithms offer convenience and tailored content, it’s essential to pause and consider their impact on our mental well-being. As therapists, we often see how subtle yet pervasive forces in our environment can affect our inner world, and the world of algorithms is no exception. Let’s gently explore this together.
The Curated Reality: When Algorithms Shape Our View
Think about your social media feed. It's likely a unique stream of content, different from anyone else's. This isn't random. Algorithms work by learning your preferences – what you like, comment on, watch, and even how long you linger on a particular post. They then use this information to show you more of what they think you want to see. On the surface, this seems helpful, saving you time and delivering content you enjoy. However, this personalization can inadvertently create a skewed perception of reality.
Imagine Sarah, who is passionate about environmental issues. Her social media feed is filled with articles and posts about climate change, sustainable living, and environmental activism. While this aligns with her interests, it might also lead her to believe that everyone around her is equally concerned and actively engaged in these issues. She might be less exposed to differing viewpoints or the reality that environmental concerns might not be a top priority for everyone. This can lead to misunderstandings, frustration, or even a sense of isolation when her offline interactions don't mirror her online world. Research suggests that this algorithmic curation can lead to a phenomenon called "filter bubbles," where individuals are primarily exposed to information confirming their existing beliefs (Pariser, 2011). This limited exposure can hinder our ability to understand diverse perspectives and engage in constructive dialogue. More recent research also indicates that these personalized feeds can contribute to a sense of societal fragmentation, as individuals inhabit increasingly distinct information environments (Bakshy et al., 2015).
Living in an Echo Chamber: The Comfort and the Consequence
These filter bubbles often evolve into what we call "echo chambers." In an echo chamber, your existing opinions are constantly reinforced, and you are less likely to encounter challenging or contradictory information. This can feel comfortable and validating in the short term, but it can have significant consequences for our mental landscape.
When we are only hearing voices that echo our own, we may become more entrenched in our beliefs, less tolerant of opposing views, and even develop a distorted understanding of the broader world.
Consider Mark, who leans towards a particular political ideology. His social media algorithms consistently show him news articles, opinion pieces, and discussions that align with his views. Over time, he may start to believe that his perspective is the only valid one and might become increasingly dismissive or even hostile towards those with different political beliefs. This can lead to increased polarization, strained relationships, and a heightened sense of anxiety or anger about the state of the world. A study by Del Vicario et al. (2016) highlighted how information consumption on social media tends to occur within homogeneous communities, reinforcing existing biases. This lack of exposure to diverse viewpoints can limit our cognitive flexibility and our ability to empathize with others. Furthermore, the emotional resonance within these echo chambers can amplify feelings and lead to increased emotional reactivity (Brady et al., 2017).
The Algorithm and the Self: Who Are We Online?
Beyond shaping our perception of the external world, algorithms also play a role in influencing our sense of self. Social media platforms often thrive on comparison and presentation. Algorithms can amplify this by constantly showing us curated and often idealized versions of other people's lives. We might see endless streams of seemingly perfect vacations, flawless appearances, and triumphant achievements, leading us to compare our own lives to these carefully constructed highlights reels.
Think about Emily, who frequently scrolls through Instagram. Her feed is filled with images of influencers with seemingly perfect bodies, luxurious lifestyles, and effortless happiness. Despite knowing that these images are often filtered and represent only a small fraction of these individuals' lives, Emily can't help but feel inadequate and insecure about her own body, her own achievements, and her own happiness. This constant exposure to idealized versions of others can negatively impact our self-esteem, body image, and overall sense of self-worth. Research has shown a correlation between social media use and increased rates of anxiety, depression, and body image issues (Primack et al., 2017). The algorithmic amplification of these idealized images can exacerbate these negative effects, contributing to what some researchers call "social comparison theory" in the digital age (Festinger, 1954; Vogel et al., 2014).
Furthermore, algorithms can also shape our sense of identity by reinforcing specific interests and communities based on our online activity. While this can be positive in connecting us with like-minded individuals, it can also lead to a more narrow and potentially rigid sense of self. We might become overly identified with our online personas and the communities we belong to, potentially neglecting other aspects of our identity or becoming overly reliant on external validation from these online spaces.
The Unseen Audience: The Psychological Impact of Micro-targeting
Have you ever talked about something with a friend and then suddenly seen advertisements for that exact thing popping up on your social media feed? This experience, while seemingly coincidental, is often the result of sophisticated micro-targeting by algorithms. These algorithms collect vast amounts of data about us – our demographics, interests, online behavior, and even our location – to deliver highly personalized advertisements and content.
While businesses argue that this allows them to show us relevant products and services, the psychological effects of constant micro-targeting can be unsettling. It can lead to a feeling of being constantly observed, analyzed, and even manipulated. This sense of being under surveillance can erode our sense of privacy and autonomy. Imagine David, who has been researching different types of therapy online. He now sees ads for various therapy apps and online counseling services everywhere he goes online. While he was initially interested, the constant bombardment of these ads now makes him feel anxious and self-conscious, as if his private thoughts and struggles are being broadcast for everyone to see. This feeling of being constantly targeted can lead to increased anxiety, paranoia, and a general sense of unease about our digital interactions. Studies have shown that individuals often feel a sense of vulnerability and loss of control when they perceive their personal data being used for targeted advertising (Turow, 2011).
The Feeling of Being Watched: Living in a Panopticon
The constant tracking and analysis of our online activities can also contribute to a pervasive feeling of being watched. We know, on some level, that our every click, like, and share is being recorded and analyzed. This awareness can subtly alter our behavior online. We might become more cautious about what we post, what we search for, and even what we express, fearing potential judgment or repercussions.
Consider Maria, who is hesitant to express her more unconventional opinions online, even among her friends. She knows that her posts are being monitored by algorithms and that this information could potentially be used against her in the future, whether in terms of targeted advertising or even in more serious contexts like employment or loan applications. This feeling of being under constant surveillance can lead to self-censorship, a chilling effect on free expression, and a diminished sense of authenticity online. It can also contribute to feelings of anxiety and a lack of trust in online platforms. The concept of the "digital panopticon," where the feeling of being constantly observed can lead to self-regulation, has been explored by scholars in relation to online behavior (Andrejevic, 2011).
Navigating the Algorithmic Maze: Finding Our Way Back to Ourselves
The mental health implications of algorithmic culture are complex and multifaceted. It's important to remember that these algorithms are not inherently malicious, but their design and their pervasive influence can have significant effects on our perceptions, our sense of self, and our overall well-being.
So, what can we do? Here are a few gentle steps we can take to navigate this digital maze with more awareness and intention:
1. Cultivate Media Literacy: Understand Algorithmic Influence
Most of what you see online isn’t random—it’s curated based on your past interactions. Algorithms prioritize content you’re likely to engage with, reinforcing your existing beliefs while filtering out diverse perspectives. This creates a confirmation bias, limiting your understanding of the world.
How to Break Free from Algorithmic Influence:
Understand how algorithms work – Learn how platforms track engagement (likes, shares, watch time) to shape your feed.
Question what you see – Ask, "Why am I seeing this?" or "Are there other perspectives?" before accepting content at face value.
Actively seek diverse sources – Follow news outlets and thought leaders with different viewpoints.
Use incognito mode – Occasionally browse without personalized recommendations to discover unbiased content.
Engage with multiple platforms – Different platforms have different biases; diversifying your sources can give you a more balanced view.
2. Be Intentional with Online Consumption
Social media is designed to keep you scrolling, often triggering emotional responses to boost engagement. Without mindfulness, it’s easy to lose hours online, leading to information overload, comparison fatigue, and reduced real-life interactions.
How to Take Control of Your Online Habits:
Set clear intentions – Before opening an app, ask, "What am I looking for?" This prevents mindless scrolling.
Establish time limits – Use apps like Forest, Stay Focused, or Screen Time to manage screen time.
Monitor emotional responses – If certain content consistently makes you anxious or insecure, mute or unfollow those accounts.
Create ‘no-phone’ zones – Avoid screens during meals, before bed, or when spending time with loved ones.
Take regular digital breaks – Engage in offline hobbies, exercise, or spend time in nature to maintain balance.
3. Protect Your Privacy: Control Your Digital Footprint
Every online interaction contributes to a data profile used for advertising, recommendations, and sometimes even manipulation. Understanding and managing your privacy settings can help you regain control.
Steps to Safeguard Your Privacy:
Review and adjust privacy settings – Most platforms allow you to limit data collection and control who sees your activity.
 Limit location tracking – Turn off location sharing when not necessary.
 Manage app permissions – Only allow access to features that are essential for an app to function.
 Use strong passwords and two-factor authentication – Protect your accounts from breaches.
Be mindful of personal information – Avoid sharing sensitive details like your home address or financial information online.
4. Prioritize Offline Connections
While digital interactions are convenient, real-world relationships provide deeper fulfillment. Studies show that too much screen time can increase feelings of loneliness and anxiety, making it crucial to nurture face-to-face connections.
Ways to Strengthen Offline Relationships:
Schedule in-person interactions – Meet friends or family regularly instead of just texting.
Engage in group activities – Join a hobby club, sports team, or volunteering group to build meaningful relationships.
Be present – Put your phone away during social interactions to fully engage.
Create tech-free zones – Establish areas in your home (like the dinner table) where digital devices are off-limits.
5. Practice Self-Compassion: Avoid Online Comparisons
Social media often presents a curated reality—highlight reels rather than the full picture. Comparing yourself to idealized images can lead to negative self-talk, unrealistic expectations, and diminished self-worth.
How to Cultivate Self-Compassion Online:
Recognize negative self-talk – Pay attention to critical thoughts that arise when consuming online content.
Challenge unrealistic standards – Remember that most posts are edited, filtered, or curated for engagement.
Focus on your strengths – Celebrate your achievements instead of measuring yourself against others.
Limit exposure to toxic content – Unfollow or mute accounts that trigger self-doubt or negativity.
Finding Support: How Therapy Can Help
Navigating the complexities of algorithmic culture and its impact on our mental well-being can feel overwhelming. If you find yourself struggling with the issues we've discussed – feeling isolated within echo chambers, experiencing negative self-comparison due to curated online content, or feeling anxious and observed due to micro-targeting – please know that you don't have to go through this alone. Therapy can offer a safe and supportive space to explore these feelings and develop healthy coping mechanisms.
A therapist can help you understand the ways in which algorithmic culture might be affecting your thoughts, feelings, and behaviors. They can provide you with tools to cultivate greater self-awareness regarding your online habits and help you develop strategies for more intentional technology use. For instance, cognitive behavioral therapy (CBT) techniques can help challenge negative thought patterns that might arise from social comparison or the fear of being observed. Mindfulness-based approaches can help you become more present and less reactive to the constant stimulation and curated content online. Furthermore, therapy can help you strengthen your sense of self beyond your online identity and build resilience against the pressures of algorithmic culture. It's a space to process feelings of anxiety, isolation, or low self-esteem that might be exacerbated by your digital experiences and to develop a more balanced and empowered relationship with technology.
Final Thoughts
It's okay to feel overwhelmed or uneasy in this digitally driven world. Remember that you are not alone in navigating these challenges. If you find that your relationship with technology is negatively impacting your mental health, reaching out for support from a therapist can provide you with valuable tools and strategies to navigate this complex landscape.
Let's continue to have open conversations about the impact of technology on our mental well-being. By understanding the forces that shape our online experiences, we can take more conscious steps towards creating a healthier and more balanced relationship with the digital world. You control your online experience—don’t let it control you.
References
Andrejevic, M. B. (2011). Surveillance and alienation in the online economy. Surveillance & Society, 8(3), 278-287.
Bakshy, E., Messing, S., & Adamic, L. A. (2015). Exposure to ideologically diverse news and opinion on Facebook. Science, 348(6239), 1130-1132. Â
Brady, W. J., Wills, J. A., Jost, J. T., Tucker, J. A., & Van Bavel, J. J. (2017). Emotion shapes the diffusion of moralized content in social networks. Proceedings of the National Academy of Sciences, 114(28), 7313-7318. Â
Del Vicario, M., Bessi, A., Zollo, F., Scala, A., Caldarelli, G., & Stanley, H. E. (2016). The spreading of misinformation online. Proceedings of the National Academy of Sciences, 113(3), 554-559. Â
Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117-140. Â
Pariser, E. (2011). The filter bubble: What the Internet is hiding from you. Penguin UK.
Primack, B. A., Shensa, A., Sidani, J. E., Whaite, E. O., Lin, L., Rosen, D., ... & Miller, E. (2017). Association between social media use and perceived social isolation in young adults. American Journal of Preventive Medicine, 53(1), 1-8.
Turow, J. (2011). The daily you: How the new advertising industry is talking to you as one individual at a time. Yale University Press.
Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, R. E. (2014). Social comparison, social media, and body image. Psychology of Popular Media Culture,3(4), 206–222.