Lost in the Feed: Finding Meaning When Information Leaves You Empty

Written by Haythem Lafhaj, PLMFT

Have you ever spent an evening scrolling through social media, catching up on the news, or diving into endless videos—only to close your screen and feel strangely empty? You were just “connected” for hours, yet instead of feeling nourished, you feel drained. Many of my clients describe this paradox: the more they consume online, the less satisfied and grounded they feel.

This emotional hollowness is not a coincidence. Psychologists call it digital fatigue—a state where information consumption outpaces our ability to process meaning. When our feeds are filled with highlights of other people’s successes, polarizing opinions, or tragedies happening across the globe, our nervous system struggles to keep up. Instead of connection, we are left with disconnection and, often, quiet sadness (Twenge, 2019).

Why Online Engagement Can Leave Us Feeling Empty

From a therapeutic lens, constant scrolling creates a cycle of passive consumption. Unlike reading a book or having a conversation, which allow reflection and dialogue, online feeds move too quickly for deep engagement. Studies show that passive use of social media is associated with higher levels of depression and loneliness compared to active, intentional use (Verduyn et al., 2015).

This dynamic reminds me of the patterns I’ve seen in therapy with families under stress. When problems feel overwhelming, people sometimes default to avoidance or repetitive behaviors that give temporary distraction but no true relief. Digital consumption can work the same way—it numbs for a moment, but without meaning-making, the emptiness lingers.

Re-authoring the Digital Narrative

Here is where Narrative Therapy provides an important framework. Narrative Therapy helps us step back and ask: What story am I telling myself about this experience? White and Epston (1990) argued that people can reclaim power by separating themselves from the “problem story” and rewriting a narrative that better reflects their values.

Applied to the digital world, this could sound like:

Instead of: “Everyone online is more successful than me.”

Try: “The feed is showing me curated snapshots, but my real story is richer and more complex.”

Instead of: “I wasted hours scrolling again.”

Try: “The scroll pulled me in, but I am learning to notice and choose differently next time.”

By reframing the story, the individual moves from helplessness to agency. In my own practice and studies, I’ve seen how this reframing reduces shame and creates space for healthier choices.

Coping Practices That Restore Meaning

If you find yourself lost in the feed, here are a few practical strategies that bring back depth and balance:

Practice Active, Not Passive, Use

Engage online in ways that build connection—comment thoughtfully, share something meaningful, or learn a new skill—rather than just scrolling.

Replace Screens with Rituals

In Tunisian culture, I grew up surrounded by rituals of storytelling, meals, and communal prayer. These practices were more than traditions; they were anchors of meaning. Replacing screen time with intentional rituals, like sharing a meal without phones or writing down gratitudes before bed, creates depth that scrolling cannot.

Pause for Reflection

Take two minutes after any online session to ask yourself: What did I just consume, and how do I feel? This simple practice builds awareness and prevents emotional emptiness from going unnoticed.

Curate with Intention

Follow accounts that align with your values, teach you something uplifting, or connect you to real communities. Unfollow those that feed comparison or negativity.

Feeling empty after being online is not a sign of personal weakness—it is a predictable response to an environment designed to capture attention, not provide nourishment. The challenge is to step out of passive consumption and into intentional meaning-making. With tools like Narrative Therapy, cultural rituals, and mindful reflection, we can re-author our relationship with technology and fill our lives with stories that sustain us.

References

Twenge, J. M. (2019). iGen: Why Today’s Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy—and Completely Unprepared for Adulthood. Atria Books.

Verduyn, P., Ybarra, O., Résibois, M., Jonides, J., & Kross, E. (2015). Do social network sites enhance or undermine subjective well-being? A critical review. Social Issues and Policy Review, 9(1), 274–302. https://doi.org/10.1111/sipr.12031

White, M., & Epston, D. (1990). Narrative Means to Therapeutic Ends. W. W. Norton & Company.