Scrolling Through Sadness: Coping with Online-Induced Depression and Loneliness
Written by Haythem Lafhaj, PLMFT
Many of us have experienced it: after a long stretch of scrolling through social media or news updates, instead of feeling connected, we feel heavy, sad, or even alone. In therapy, I often hear clients describe this quiet sadness as if they have “absorbed” the pain of the online world without realizing it. While the internet connects us, it also exposes us to constant comparison, tragic headlines, and moments that trigger self-doubt—all of which can fuel depression and loneliness.
Research confirms this connection. A 2018 study found that reducing social media use significantly decreased depression and loneliness among college students (Hunt et al., 2018). The study suggests that it is not technology itself that causes harm but the way we use it—especially when use becomes passive, repetitive, and comparison-driven.
How the Digital World Triggers Sadness
Scrolling activates the brain’s reward system, giving us small bursts of dopamine when we see likes or new content. But as those bursts fade, they can leave behind emptiness. At the same time, social comparison—the sense that others are living better, more successful lives—creates feelings of inadequacy. Over time, this cycle increases risk for depressive symptoms (Twenge & Campbell, 2018).
In my reflections on grief and loss, I’ve noticed a parallel: just as unprocessed grief lingers and shapes how we see ourselves and others, unexamined digital experiences can quietly shape our mood. We may not realize how much sadness we are carrying until it begins to interfere with relationships, sleep, or self-esteem. Recognizing this sadness as real and worthy of attention is the first step toward healing.
Cultural and Therapeutic Tools for Coping
In therapy, we use several strategies that can help counteract the depressive pull of endless scrolling:
Grounding in Rituals
Across cultures, rituals help people navigate loss and disconnection. In Tunisian Muslim traditions, communal prayers, storytelling, and remembrance rituals provide a sense of continuity and belonging. Borrowing from these practices, we can build modern rituals that counterbalance digital sadness: a daily walk without screens, lighting a candle before journaling, or weekly family dinners free of devices.
Reframing with Narrative Therapy
When people describe their online sadness, I often invite them to reframe it as a story. Instead of saying, “I am lonely because everyone else is connected,” we might reframe it as, “The way I use technology is amplifying loneliness, and I am learning new ways to reconnect.” This shift, central to Narrative Therapy (White & Epston, 1990), reduces shame and opens the door to change.
Strengthening Community Connections
Isolation worsens sadness, but connection heals. Whether through faith groups, cultural associations, or trusted friendships, seeking spaces of real presence provides a buffer against digital-induced loneliness. Even small acts—calling a loved one instead of sending a message—can bring warmth that a screen cannot replicate.
Mindful Consumption
Sadness often grows when we take in content unconsciously. Creating intentional limits, practicing mindful pauses, and curating our feeds can reduce exposure to content that drains us. As Newport (2019) reminds us, living intentionally with technology means choosing what adds meaning rather than what merely fills time.
Sadness from online life is not imagined—it is a real emotional response to an environment designed to keep us scrolling, not to keep us well. But with awareness, cultural wisdom, and therapeutic tools, we can begin to reclaim our time and our hearts. Depression and loneliness do not have to be the cost of living in a connected world. We can re-anchor ourselves in community, rituals, and narratives that restore a sense of belonging and hope.
References
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751
Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World. Penguin Press.
Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271–283. https://doi.org/10.1016/j.pmedr.2018.10.003
White, M., & Epston, D. (1990). Narrative Means to Therapeutic Ends. W. W. Norton & Company.
