On May 29, 2025, Dr. Nicoletta Tessler, CEO of BeMe Health, led a powerful and engaging 15-minute webinar titled Practice Healthy Social Media Use. Whether you joined us live or are just catching up now, this recap highlights the key takeaways from her thoughtful and timely discussion.
When Is It “Too Much”?
We all know that technology and social media are deeply ingrained in our daily lives. But how do we know when it becomes too much? According to Dr. Tessler, the tipping point is personal, but a useful indicator is when social media starts to interfere with your quality of life, relationships or mental health. She walked us through several signs that it may be time to reassess your usage:
- Diminished Presence: Difficulty staying focused on conversations or activities without checking your phone.
- Mental Health Impact: Increases in anxiety, depression, loneliness or low self-worth triggered by online comparisons or seeking validation.
- Sleep Disruption: Nighttime device use affecting sleep quality and next-day energy.
- Productivity Loss: More time spent consuming content than creating or doing meaningful work.
- Relationship Strain: Loved ones feeling neglected or disconnected because of your screen time.
- Impulse Use: Reaching for your phone out of habit rather than intent.
- Physical Symptoms: Eye strain, poor posture and other device-related discomfort.
If these sound familiar, ask yourself: Is this enhancing or diminishing the life I want to lead? If it’s the latter, it may be time to set some healthier boundaries.
Emotional and Mental Health Impacts
Dr. Tessler emphasized the profound emotional and mental effects of excessive social media use:
- Anxiety and Stress: Constant notifications increase stress and feed the Fear of Missing Out (FOMO).
- Depression: Exposure to idealized, filtered lives can lead to feelings of inadequacy.
- Loneliness: Virtual overuse often replaces meaningful real-world connection, ironically increasing isolation.
- Low Self-Esteem: Social comparison and the pursuit of online validation can erode internal confidence.
- Cognitive Fatigue: Frequent multitasking and content switching train our brains for distraction, reducing focus and deep thinking.
- Sleep Issues: Late-night screen time disrupts circadian rhythms and melatonin production.
- Emotional Dysregulation: Overexposure to intense content can heighten emotional reactivity or dull it.
- Addictive Patterns: Social media use activates dopamine-driven reward cycles, creating compulsive habits.
So, What Can We Do?
Dr. Tessler offered a multi-part framework for building a healthier relationship with technology.
Set Clear, Intentional Boundaries
- Establish time limits on social media use.
- Create device-free zones, especially in the bedroom.
- Set a tech curfew, and honor it, even on weekends.
- Before picking up your phone, ask yourself: Why am I doing this?
- Avoid grazing on content throughout the day. Schedule your social media time.
- Share your boundaries with others to normalize healthy tech use.
- Be a role model, not just for others, but for yourself.
Make Time for Real Connection
- Schedule regular in-person time with friends and family.
- Use your device to call or FaceTime, not just text.
Focus on What Adds Value
- Try a digital detox—start with 15 minutes, an hour or a day.
- Replace doom-scrolling with meditation or mindfulness apps.
- Turn off non-essential notifications to reduce distractions.
- Rearrange your home screen to hide attention-grabbing icons.
- Unfollow or mute any accounts that don’t make you feel good.
- Audit your tech use weekly or monthly.
- Ask yourself: Is this helping or harming? Make small adjustments as needed.
Final Thoughts: Start Small, Start Somewhere… Just, START
Dr. Tessler closed the session with this reminder: The goal is not to eliminate technology, but to become more conscious about how we use it. Here are her parting words of wisdom:
- Recognize early signs. Just like with physical health, mental wellbeing requires proactive care.
- Start somewhere. You don’t need to be perfect, just begin.
- Have self-empathy. You’d be patient with a friend starting something new; be just as kind to yourself.
You don’t have to overhaul everything at once. Taking one small step toward better balance is how meaningful change begins.
If you missed the Magellan Minute, listen to the recording here.
