How Social Media Fuels Anxiety (and What to Do About It)
Social media connects us, entertains us, and keeps us informed, but it also has a dark side, especially for anxiety. If you’ve ever found yourself mindlessly scrolling, feeling worse the longer you stay online, you’re not imagining it. Social media is designed to keep your brain engaged, often at the expense of your mental health.
From doomscrolling to comparison culture, social media fuels anxiety in ways many of us don’t even realize. But you don’t have to quit social media entirely to protect your mental health. By understanding why social media makes anxiety worse and learning how to set boundaries, you can take back control.
Why Social Media Triggers Anxiety
The Dopamine Trap: Instant Gratification, Long-Term Stress
Social media apps are designed to hijack your brain’s reward system. Each like, comment, or share releases dopamine, a neurotransmitter linked to pleasure and motivation.
This creates a reinforcement loop:
You post or engage with content.
Your brain gets a dopamine hit.
You crave more engagement.
You keep coming back, even when it makes you anxious.
While dopamine can make social media feel rewarding, the constant stimulation and unpredictability can also increase stress and compulsive behavior.
Doomscrolling: The Anxiety Spiral
Ever found yourself glued to negative news, unable to look away? That’s doomscrolling—the habit of endlessly consuming distressing content.
Why it fuels anxiety:
Constant exposure to negative headlines keeps your brain in fight-or-flight mode.
It creates a sense of helplessness, making the world feel out of control.
It reinforces catastrophic thinking, making small problems feel massive.
Try instead: Set a news limit (e.g., 20 minutes per day) and focus on balanced sources instead of fear-based headlines.
Comparison Culture: The Highlight Reel Effect
Social media showcases carefully curated moments, making it easy to believe everyone else has a perfect life.
Seeing highlight reels (vacations, successes, perfect bodies) can trigger self-doubt and imposter syndrome.
The comparison trap makes you feel “not good enough” in your own life.
It fuels perfectionism, leading to more stress and anxiety.
Reality check: No one’s life is as perfect as it looks online. Social media is not real life—it’s a filtered version of it.
Overstimulation: A Constant State of Alertness
Your nervous system wasn’t built for endless notifications, fast-scrolling content, and algorithm-driven stimulation.
Social media overload can lead to:
Increased anxiety and restlessness from too much information
Shorter attention span (making it harder to focus on real-life tasks)
Sleep disruption, especially if you scroll before bed
Try instead: Turn off non-essential notifications and set specific times to check social media.
Fear of Missing Out (FOMO) & Social Anxiety
When you see others hanging out without you, posting exciting updates, or achieving milestones, it can trigger FOMO—the fear of missing out.
You might feel left out or like you’re not doing enough.
It can worsen social anxiety, making you worry about fitting in.
It creates pressure to be online constantly, leading to burnout.
Try instead: Shift your mindset to JOMO (the joy of missing out). Real life happens off-screen, and choosing fewer inputs creates more room for the things you actually care about.
How to practice JOMO in real life:
Pre-decide offline windows. Pick two daily blocks (for example, the first hour after waking and 7–9 p.m.) when your phone lives in another room.
Create a tiny-delight swap. When the urge to check hits, do a 2–5 minute replacement: make tea, step outside, stretch, or play one song you love.
Use the 24-hour RSVP rule. Do not commit to events or purchases from a place of FOMO. Revisit tomorrow with a rested brain.
Hide the itch. Move social apps off your home screen, disable badges, and turn off push alerts for likes and comments.
Set a kind script. Tell yourself, “It is okay to miss things. I am choosing depth over noise.” Repeat it when the pull to check rises.
Track the wins. Each day, note one thing you enjoyed because you were offline (better sleep, finished a task, an unhurried conversation). This gives your brain evidence that JOMO pays off.
How to Set Boundaries with Social Media
Notice How Social Media Affects Your Mood
Before and after scrolling, check in with yourself:
Do I feel more anxious, insecure, or drained?
Am I using social media to escape something else?
Does this bring me joy, or am I just mindlessly scrolling?
Awareness is the first step in making intentional changes. Give yourself two quick data points every time you scroll: before you open an app, note your body and mood (breath, jaw, shoulders, 0–10 calm rating); after 2–5 minutes, check again. If your calm drops by 2 points or more, that is your cue to stop and switch to a regulating reset for one minute: three slow exhales, notice five things you can see, put on one soothing song, or step outside. Track this for a week. Patterns appear fast and turn “social media makes me anxious” into clear boundaries you can keep.
Limit Screen Time (Without Going Cold Turkey)
You don’t have to quit social media—just be more intentional with your time online.
Set app time limits (most phones have built-in tools for this).
Use the “Do Not Disturb” feature to reduce distractions.
Create phone-free zones (e.g., no scrolling in bed or during meals).
Curate a Healthier Feed
Your mental health is influenced by what you consume.
Unfollow accounts that make you feel anxious, insecure, or overwhelmed.
Follow mental health-focused or uplifting content instead.
Engage with real-life connections instead of just influencers.
Replace Scrolling with Mindful Activities
If you reach for your phone out of habit, try replacing scrolling with:
Breathwork or the Safe and Sound Protocol (SSP) to regulate anxiety
Reading or journaling for self-reflection
Going outside for fresh air and movement
Listening to music or podcasts that uplift you
Take Social Media Breaks Without Guilt
Feeling overwhelmed? It’s okay to step away.
Try a 24-hour detox and see how you feel.
Set a goal for screen-free weekends or offline evenings.
Remind yourself: You don’t owe anyone constant online availability.
Social Media Should Work for You, Not Against You
Social platforms can be useful tools, yet if they are fueling anxiety, self-doubt, or overstimulation, it is time to re-evaluate. With clear boundaries, a curated feed, and more real-world connection, you can keep the parts that serve you and set aside the rest.
If social media anxiety feels overwhelming, therapy for anxiety can help you set boundaries, regulate your nervous system, and create a healthier digital life. Your peace of mind is worth it.
To find out more about my services, click here: Anxiety Therapy
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
Last updated and reviewed for accuracy: September 29, 2025 by Taylor Garff, M.Coun, LCPC, CMHC, LPC
