What to Do When You Feel Like Social Media Is Controlling You

👉 Social media can feel like a huge part of being an athlete today — building your brand, connecting with fans, staying visible for sponsors. 

👉 But what happens when it starts controlling you, instead of you controlling it?

💥 If scrolling leaves you feeling anxious, stressed, or like you’re not good enough, this is for you.

1. First of All: It’s Normal to Feel Overwhelmed

👉 You are not weak if social media gets to you. 

👉 You’re human.

💥 Seeing constant comparisons, comments, and pressures to post affects everyone — even the biggest names in sports.

2. How to Know If Social Media Is Controlling You

🚩 You check your phone constantly, even when you don’t want to. 

🚩 You feel worse after scrolling — comparing yourself to others. 

🚩 You obsess over likes, comments, followers, and tie your worth to them. 

🚩 You stress over what to post, trying to be perfect. 

🚩 You avoid posting because you’re afraid of judgment — but still feel pressure to be there. 

🚩 You lose focus in training or games because of what’s happening online. 

🚩 You can’t sleep because you’re scrolling or thinking about what people said.

💥 If any of these sound familiar, it’s a sign to pause and take back control.

3. Why It Feels So Addictive and Powerful

👉 Social media is designed to hook you in:

• Likes and comments trigger dopamine — a brain chemical that makes you want more.

• Algorithms push content that makes you compare and scroll endlessly.

• It makes you feel like everyone else has it all together — even though they don’t.

💥 It’s not about being "strong enough" to resist — it’s about knowing how to protect yourself.

4. What You Can Do to Take Back Control

✅ A. Set Time Limits on Apps

• Decide how much time you want to spend daily — and stick to it.

• Use phone tools to set app limits or reminders to log off.

• Example: “30 minutes a day. When time’s up, I’m done.”

💡 Small steps are better than doing nothing.

✅ B. Create "No Social" Zones in Your Day

• No social media right before or after games/training.

• No scrolling at bedtime.

• Give your mind time to rest and focus.

💥 Your brain needs quiet to perform.

✅ C. Unfollow or Mute

• Anyone who makes you feel worse, not better.

• Accounts that make you compare or feel "less than."

• You can still respect people but not let their content fill your head.

👉 Your feed should make you feel strong, not small.

✅ D. Stop Reading the Comments

• You don’t need strangers’ opinions on your life, body, or game.

• Comments often say more about them than about you.

• Turn off comments if you want. Ask someone to manage your account on game days.

💥 Protecting your peace is protecting your performance.

✅ E. Post and Leave

• If you want to share, post it and log off.

• Don’t wait and watch for reactions.

• You’ve said what you wanted — and that’s enough.

✅ F. Talk to Someone

• Tell a teammate, friend, psychologist: “Hey, social media is messing with my head.”

• You’re not alone — many other athletes feel the same but are scared to admit it.

💥 Talking about it is strength, not weakness.

5. What to Focus on Instead

✅ Your real-life performance — not what people think online. ✅ The teammates, friends, and family who see the real you. ✅ Your mental and physical health. ✅ Enjoying the game again — without outside noise.

💥 Less stress = better focus, better performance, and a happier you.

6. Final Truth — You Run Your Life, Not Social Media

💥 You are more than likes, views, and followers. 

💥 You don’t owe anyone constant access to you. 

💥 You are allowed to protect your mind, your peace, and your energy. 

💥 Social media should work for you — not control you.

7. Take These Reminders With You

🟢 “I control social media — it doesn’t control me.” 

🟢 “I am more than what people think online.” 

🟢 “My value is not based on likes or followers.” 

🟢 “Protecting my mind makes me a better athlete and a stronger person.”