5 signs of social media anxiety (and what to do about it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Understand how unhealthy use of social media can cause anxiety, and five signs you might suffer from it. Plus, what to do about social media anxiety in six steps.
Social media is a regular part of life for many. Many of us start and end our day scrolling through feeds, catching up on the latest posts from friends, family, and influencers. While social media keeps us connected and informed, it can also have a negative impact on our mental health.
Social media's influence extends beyond just keeping us entertained or connected—it can shape our emotions and state of mind. Sometimes we may feel the joy of connection and the thrill of sharing, but other times we face challenges and pressures that can stir anxiety and stress. The term "social media anxiety" refers to the feelings of worry, unease, or stress that can arise from using these platforms.
The pros and cons of social media
In the modern world, social media can have a major impact on our culture and the way we communicate. Social media platforms allow us to keep in touch with family and friends, share important life events, and access a vast array of information and entertainment.
However, social media may also be dangerous. One of the biggest concerns is that it can contribute to feelings of anxiety, depression, and loneliness for many. The constant barrage of updates, notifications, and curated content can create a sense of pressure and inadequacy. Users might compare their lives with the idealized snapshots presented by others, leading to feelings of inferiority. Other times, they might feel left out.
Digital spaces can sometimes promote a cycle of continuous connectivity and comparison, where the number of likes, comments, and shares becomes a barometer for personal worth or success. This environment can lead to unrealistic expectations and distort our perception of normalcy, contributing to a heightened sense of anxiety and isolation.
Exploring these pros and cons of social media can shed light on its impact on our own mental health and wellbeing. By acknowledging both the positive aspects and potential pitfalls, we can cultivate a more balanced approach to our social media use.
How does social media cause anxiety?
Research and expert opinions highlight the complex relationship between social media use and anxiety. Understanding these dynamics can help you become more mindful of your habits and their impact on your mental health.
Fear of missing out (FOMO): When you see others posting about their experiences or achievements, it's natural to feel like you're missing out on special moments. This fear can trigger feelings of anxiety and even compel you to be more active on social media.
Comparison and self-esteem: Scrolling through highlight reels of others' lives can lead to unfavorable comparisons. Witnessing only the success and happiness of others might make you feel like your life doesn't measure up, impacting your self-esteem and increasing anxiety levels.
Pressure to present a perfect image: Many people share highlight reels of their lives on social media. This pressure to curate the perfect post to gain likes and comments can lead to stress and anxiety.
Overuse and time consumption: Social media platforms are designed to be addictive, often leading to excessive use. Spending too much time scrolling can amplify anxiety, especially if it interferes with other aspects of your life.
5 signs of social media anxiety
You constantly worry about missing out: If you're often anxious about not keeping up with social media posts and updates, fearing you're missing out on something important, you’re likely suffering from social media-induced anxiety.
Your self-esteem fluctuates after scrolling: Notice if you feel worse about yourself after spending time on social media. Comparing your life to the idealized snapshots of others' can impact your self-worth.
You feel restless when not connected: Do you feel uneasy or irritable when you can't check your social media? This dependency is a common symptom of social media anxiety.
You’ve noticed changes in your social behavior: If you feel your social skills are waning because you spend too much time online, it's time to reassess your social media habits.
You’re preoccupied by social media: If thoughts of social media dominate your day or if checking social media is the last thing you do at night and the first thing in the morning, your engagement levels might be contributing to anxiety.
How to know when your social media use becomes unhealthy: 5 red flags
Not all social media use is unhealthy, but for some, things can spiral quickly. If you’re doing the following, social media may be spurring your anxiety.
1. Spending an excessive amount of time on social media
If you find yourself losing track of time while scrolling, or if your social media use is eating into time you'd typically spend on other activities or responsibilities, it's a sign to reassess your usage.
2. Prioritizing social media over real-life interactions
If you're opting to engage online rather than spending time with friends or family, or if you're using social media to avoid face-to-face interactions, it may indicate that your social media habits are unhealthy.
3. Experiencing negative emotions related to social media use
If you frequently feel anxious, jealous, inadequate, or depressed after using social media, these emotions can be a signal that your engagement is impacting your mental health negatively.
4. Neglecting your daily responsibilities in favor of social media
If you find yourself skimping on work, school, or personal projects because of time spent on social media, it’s a flag to realign how you spend your time to meet your personal and professional goals.
5. Compulsively checking social media
If you’re constantly on social media and become anxious or upset if you can't access it, this can indicate an unhealthy dependency on these platforms.
By being aware of these red flags, you can take steps to modify your social media habits and create a more balanced and healthy relationship with it. Addressing these patterns not only helps reduce potential anxiety but also contributes to a more fulfilling and engaged life.
What to do about social media anxiety: 6 mindful tips
Understanding how to navigate your social media use can significantly reduce stress and improve your mental wellbeing.
1. Establish clear boundaries for social media use
Designate specific times of the day for checking social media and stick to them. Avoiding social media during the first hour after waking up and before going to bed can also help minimize its impact on your mood and sleep quality.
How? Set a daily limit of one hour for social media use, divided into 15-minute intervals spread throughout the day. Use a timer to keep track.
💙 Explore what Healthy Boundaries can look like with your social media use (and in the rest of your life).
2. Schedule regular digital detoxes
Allocate certain days or periods when you consciously decide to stay off social media. This break can help reset your relationship with digital platforms and allow you to engage more fully with the world around you.
How? Choose one weekend a month where you completely log off from all social media platforms, dedicating that time to offline activities like nature hikes or reading a book.
💙 If you can’t find time to go be in nature, even listening to a soothing soundscape, like Merida’s Mystical Scottish Forest, can be supportive for your nervous system.
3. Practice mindfulness and meditation
These practices help you stay grounded and present, reducing the urge to constantly check social media. They can also improve your ability to manage stress and anxiety when they arise.
How? Start your day with a 10-minute mindfulness exercise focusing on your breathing and bodily sensations, helping you center yourself before engaging with digital content.
💙 Tamara Levitt’s 10-minute Mindfulness session is a great place to start.
4. Cultivate offline interests
Having an engaging activity that doesn’t involve screens can divert your attention and reduce your reliance on digital platforms.
How? Enroll in a cooking class, join a sports team, or start a gardening project. Find activities that enrich your life and create opportunities for socializing outside of social media.
5. Seek support when needed
Talking to friends, family, or a mental health professional about your social media anxiety can offer new perspectives on managing your digital life.
How? If you're feeling overwhelmed, schedule a monthly catch-up with a friend where you can talk about your feelings and experiences without judgment.
💙 When you feel overwhelmed in the moment, Jay Shetty’s 3-minute Pump the Brakes on Stress session can help you regain control of your mind.
6. Educate yourself
Understanding the potential impacts of social media on your mental health can empower you to make more informed decisions about your usage.
How? Research the effects of social media on mental health to gain a deeper understanding of its impacts and how to manage them.
💙 You can also dive into our Social Media & Screen Addiction masterclass for more info.
Social media anxiety FAQ
Can reducing social media use improve my mental health?
Yes, reducing social media use can have a positive impact on your mental health. When you spend less time online, you reduce your exposure to the triggers that can cause stress and anxiety, such as comparison with others or fear of missing out. By decreasing your social media usage, you can create more space for activities that support your mental health and reduce feelings of anxiety or depression. Activities that can improve your wellbeing include physical exercise, hobbies, and in-person interactions with friends and family.
How can I help a friend or family member dealing with social media anxiety?
Supporting a friend or family member with social media anxiety involves offering empathy, understanding, and practical advice. Listen to their concerns without judgment and acknowledge their feelings. Encourage them to share how they feel and what triggers their anxiety. You can suggest they take breaks from social media, engage in offline activities they enjoy, or establish specific times to use these platforms. If their anxiety is severe, gently recommend they seek professional help. Your support can make a significant difference in their journey to manage social media anxiety.
Are certain social media platforms more likely to cause anxiety than others?
Some social media platforms might be more likely to cause anxiety, depending on how they're used and the content they feature. Platforms that emphasize image perfection, instant feedback, or constant comparison with others can heighten feelings of inadequacy or anxiety. However, the impact of a platform varies between individuals. It's essential to notice how different platforms affect you personally and adjust your use accordingly. Being aware of how each platform makes you feel can help you make informed decisions about your social media habits.
How do I know if my child is experiencing social media anxiety?
If your child is experiencing social media anxiety, you might notice changes in their behavior or mood. They may become more withdrawn, show signs of stress or irritation, or be overly concerned with their online interactions. Changes in sleep patterns, a decrease in face-to-face socializing, or comments expressing comparison or dissatisfaction with their own life could also be indicators. If you notice these signs, have an open and supportive conversation with your child about their social media use and consider setting limits or guidelines to help them manage their online experiences.
What are the long-term effects of social media anxiety on mental health?
The effects of social media anxiety can extend beyond temporary stress or anxiety, potentially leading to more serious mental health issues like depression, chronic anxiety, or low self-esteem. Prolonged exposure to the stressors associated with social media can also affect physical health, contributing to sleep disturbances, changes in eating habits, or decreased physical activity. Recognizing and addressing social media anxiety early can help prevent these more significant long-term effects, supporting a healthier and more balanced relationship with technology.
Calm your mind. Change your life.
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