Have you noticed yourself becoming more frustrated with the world lately?
Are political debates, environmental issues, energy policies or social topics leaving you feeling more angry, exhausted or increasingly divided from your friends?
Before you put it all down to the state of the world, it might be worth asking yourself a different question...
Have you been getting caught in the downward spiral of digital algorithms?
It is something many of us may be experiencing without even realising it.
And the consequences can extend well beyond our social media feeds, influencing our mood, our relationships, our outlook on life and the way we interact with the people around us.
How Algorithms Influence What You See
Social media platforms and many online services use algorithms to determine what content appears in your feed.
These systems are designed to predict what will capture your attention and encourage you to spend more time on the platform.
Every click, search, like, comment, share and pause to look at a post can provide information about your interests.
Here's where things get interesting.
Imagine scrolling through your social media feed and coming across an article about a political decision that frustrates you. You stop to read it. Perhaps you open the comments, look at a few images or watch a related video.
From your perspective, you're simply keeping up with current affairs.
From the algorithm's perspective, you've just demonstrated an interest in that topic.
As a result, you may begin seeing more content about the same issue. Some of it might be informative, but other posts could be increasingly provocative, emotionally charged or deliberately divisive.
You stop to read another one. Then another.
Before long, your feed may appear to be dominated by people arguing, controversial opinions, alarming headlines and content designed to provoke an emotional response.
The important thing to understand is that your feed is not necessarily a balanced reflection of the world. It is a personalised selection of content designed, in part, to keep you engaged.
And the more attention you give certain topics, the more frequently similar content may appear.
When Staying Informed Starts Affecting Your Wellbeing
There is nothing wrong with being interested in politics, the environment, energy, social policy, or the issues that are currently shaping the world.
These are important subjects, and being informed is a valuable part of being an engaged member of society.
The problem arises when our consumption of information begins to affect our emotional wellbeing.
Consider some of the issues that regularly dominate online discussions:
Politics and government: Constant exposure to arguments about political leaders, policies and opposing viewpoints can leave you feeling frustrated, distrustful or convinced that society is heading in the wrong direction.
The environment and climate: Repeated exposure to alarming predictions, environmental conflicts and emotionally charged commentary can create feelings of anxiety or helplessness.
Energy and the cost of living: Discussions about energy prices, renewable energy, fossil fuels and government decisions can become heated, particularly when every issue is presented as a battle between opposing sides.
Gender, identity and social change: These deeply personal and sometimes complex subjects can generate strong emotional reactions, particularly when online conversations reduce nuanced issues to polarising arguments.
Crime, safety and community issues: Repeated exposure to disturbing stories can leave us feeling that the world is more dangerous than it actually is, particularly when we rarely see the broader context or positive developments.
None of these issues should simply be ignored. Nor should legitimate concerns be dismissed as the product of an algorithm.
However, it is worth recognising that the way information is presented, repeated and personalised can influence how we feel about it.
When our feeds continually expose us to the most confronting, divisive or emotionally charged aspects of an issue, we can begin to see the world through a much narrower lens.
We may become more reactive, less patient with opposing viewpoints and increasingly frustrated with people who see things differently.
And all the while, we might believe we're simply becoming better informed.
The Digital Downward Spiral
One of the challenges with algorithm-driven content is that it can create a reinforcing cycle that continues to drag you downwards.
You engage with something that makes you angry.
The platform learns that the topic holds your attention. More similar content appears. You engage again, and the cycle continues.
Over time, this can create the impression that everyone is angry, society is deeply divided and every issue is a battle that must be won.
But remember, the content appearing on your screen is selected according to the platform's systems and your patterns of engagement. It does not necessarily represent the views of most people, nor does it provide a complete picture of what is happening in the world.
The loudest voices online are not always the most representative.
The most controversial opinions are not necessarily the most widely held. And the content that generates the strongest emotional response is not always the most useful or reliable.
Your attention is valuable. The question is whether the content receiving it is adding value to your life.
My Advice? Take Back Control of Your Feed.
The good news is that you do not have to accept your current online experience as the norm.
You can take practical steps to change the content you encounter and create a healthier relationship with social media.
1. Use the Little X
If you notice your feed becoming increasingly aggressive, negative or divisive, start making a conscious decision to disengage.
Where the platform provides options such as an X, "Not interested", "Hide post" or "See less", use them.
Don't open every article. Don't watch every video. Don't get drawn into the comments simply because a headline has annoyed you.
You don't need to give every controversial post your attention.
2. Change What You Search For
For the next few weeks, deliberately change your online habits.
Instead of repeatedly searching for political debates or contentious social issues, spend some time exploring the things you genuinely enjoy.
Search for your favourite sports, hobbies, travel destinations, cooking ideas, gardening tips, fishing spots, music or other interests.
Follow accounts that inspire you, teach you something useful or make you feel connected to the things you enjoy.
Over time, these actions may help influence the recommendations you receive. The change won't necessarily happen overnight, and different platforms respond differently, but consistently changing your engagement can help shift your feed in a more positive direction.
3. Stop Feeding the Argument
Have you ever opened the comments section of a post, only to find yourself reading dozens of arguments between complete strangers?
Perhaps you've even felt compelled to join in.
Before doing so, ask yourself a simple question: What am I hoping to achieve by participating in this conversation?
If you are sharing useful information, having a respectful discussion or helping someone understand a different perspective, there may be value in participating.
But if you're simply becoming angrier, arguing with strangers or trying to convince someone who has no interest in listening, it may be time to move on.
Not every argument deserves your time. Not every opinion requires a response. And you don't have to win an online debate to be comfortable with your own values.
4. Remember That You Don't Have to Carry the World's Problems
There are many things in life that deserve our attention, but there are also many things beyond our individual control.
You may care deeply about politics, the environment, energy policy or social issues. You may have strong and well-considered opinions. That's perfectly reasonable.
However, constantly worrying about things you cannot directly influence can consume an enormous amount of emotional energy.
Focus instead on what you can control: your decisions, your behaviour, your relationships, your contribution to your community and the way you choose to spend your time.
You can remain informed without being permanently immersed in conflict.
You can care about important issues without allowing them to dominate your emotional state.
And you can disagree with someone without allowing that disagreement to define your relationship with them.
5. Give Yourself Permission to Switch Off
Sometimes, the most effective solution is also the simplest.
Put the phone down. Go for a walk. Spend time with family and friends. Get outside. Pick up a hobby. Read a book. Go fishing. Play sport. Have a conversation that doesn't revolve around the latest controversy.
Reducing screen time, particularly passive scrolling through social media, creates more room for activities that support your wellbeing and help you reconnect with life beyond the screen.
You don't need to know about every controversy, respond to every headline or follow every developing story.
Being constantly connected is not the same as being well informed.
And being well informed is not the same as being emotionally invested in everything you read.
6. Flick the TV Channel
Stop watching the same one sided argument from blindsided media channels. Grab that remote and flick over to something else
Get out of the house – get back to life…
A Simple Challenge: Reset Your Digital Environment
Here's a challenge worth trying. For the next 14 days:
Hide or dismiss content that repeatedly makes you angry without providing useful information.
Reduce your engagement with divisive posts and online arguments.
Search for and engage with the hobbies, interests and activities you genuinely enjoy.
Unfollow accounts or media channels that consistently leave you feeling negative or emotionally drained.
Set aside some time each day to be completely free from social media.
Pay attention to how your feed changes, but also notice how you feel.
Are you less frustrated? Are you spending less time arguing with people online? Are you more present in your daily life? Are you finding it easier to focus on the things that matter to you?
You may find that a few small changes make a meaningful difference.
The objective isn't to avoid difficult subjects or pretend that serious issues don't exist. It's to make a conscious decision about how much influence your digital environment has over your attention, emotions and outlook.
You Choose What Gets Your Attention
We live in a world where information is available around the clock.
That's an extraordinary opportunity, but it also comes with a responsibility to be mindful of what we consume and how it affects us.
Digital algorithms can help us discover useful information, connect with people and explore our interests. But they can also contribute to repetitive, emotionally charged content that keeps us engaged long after it has stopped being helpful.
The answer isn't necessarily to abandon technology. It's to become more deliberate about how we use it.
If you've noticed yourself becoming increasingly angry, frustrated or cynical about the world, take a moment to consider whether your online habits might be contributing to how you feel.
You may not be able to control government decisions, global events or the opinions of others. But you can make choices about what you read, what you engage with, how much time you spend online and where you direct your energy.
You don't have to carry every argument, solve every problem or respond to every controversy.
Sometimes, a healthier outlook starts with something as simple as closing an article, choosing a different search and stepping away from the screen.
Because ultimately, your attention is yours to direct. Make sure you're directing it towards a life you actually want to live.
If you're struggling at work and feeling frustrated and annoyed, perhaps you need the help of a business mentor or coach.
Robert Durrant High-Performance Mentor and Coach
Frequently Asked Questions
1. How do social media algorithms influence what we think and feel?
Social media algorithms recommend content based on what we watch, read and engage with. Repeated exposure to similar opinions or negative content can influence our mood, perceptions and attitudes towards important issues.
2. Can social media algorithms affect your mental wellbeing?
Yes. Repeated exposure to negative news, controversial opinions and online arguments can contribute to stress, anxiety, anger and frustration, particularly when social media consumption becomes excessive.
3. Why does my social media feed keep showing negative news?
Social media algorithms learn from your interactions. If you regularly read, watch or engage with negative news, platforms may recommend more similar content, creating a cycle of negativity.
4. Do social media algorithms create echo chambers?
Yes, they can. Algorithms may repeatedly recommend content that reinforces your existing beliefs and opinions, limiting exposure to alternative viewpoints and potentially increasing social and political division.
5. How can I stop seeing political content on social media?
Use features such as "Not Interested", "Hide Post" or "See Less". Unfollow political accounts, avoid engaging with divisive posts and interact more with content reflecting your personal interests.
6. Why do social media platforms recommend controversial posts?
Controversial posts often attract comments, shares and longer viewing times. These engagement signals can encourage algorithms to recommend similar content, even when it creates anger or frustration.
7. Can changing what you search for change your social media feed?
Yes. Searching for and engaging with different interests, such as sport, travel or hobbies, can help influence future recommendations. Changes depend on the platform and may take time.
8. How can I reduce the negative effects of social media?
Limit screen time, hide negative content, avoid unnecessary online arguments and follow accounts that inspire or inform you. Regular breaks and offline activities can also improve digital wellbeing.
9. How can I stop getting emotionally affected by social media?
Recognise content that triggers negative emotions, avoid engaging in unproductive arguments and focus on what you can control. Remember, you can stay informed without allowing online discussions to dominate your wellbeing.
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