The Connection Between Social Media and Anxiety

Most people have heard that frequent social media usage shortens peoples’ attention span, and that it can even worsen Attention Deficit/ hyperactivity disorder symptoms, but what many people do not know is that it can also heighten symptoms of Anxiety.

In 2022, the National Institute of Mental Health stated that over 30% of U.S. adults experience anxiety disorders, with social media use serving as a large contributor to this statistic. More recent surveys suggest that many U.S. adults attribute their anxiety to the pressures and expectations of social media, including FOMO (fear of missing out) and the need for validation via likes, views, and even direct messages. Below are ways that social media usage contributes to anxiety, as well as things that you can do to combat that anxiety.  

Factors that contribute to social-media related anxiety: 

1. Comparison: Individuals often compare themselves to others. Although comparison is a “human” emotion, it is not always a healthy one. Via social media, we are exposed to primarily the “good” aspects of people’s lives on social media, without the “bad” that we experience in our day-to-day lives. This leads to feelings of inadequacy. 
   

2. Information Overload: Constantly viewing news on social media and updates can be overwhelming.
   

3. Cyberbullying: Being bullied online can lead to increased stress and anxiety, and people often feel more comfortable speaking unkindly online, as bullies are about to hide behind the screen.
   

4. Fear of Missing Out (FOMO): Watching others engage in activities or events can create anxiety about being excluded.
   

5. Addiction and Distraction: Impulsively checking notifications disrupts daily life and contributes to stress. It brings us out of the present moment.  

Strategies that may decrease social-media related anxiety: 

1. Limit Usage: Set specific times for social media use or a time limit per day, and take breaks often. 
   

2. Mindfulness Practices: Use grounding techniques such as progressive muscle relaxation, meditation, and so on.
   

3. Curate Content: Follow accounts that help you feel good about yourself and unfollow those that make you feel bad about yourself.
   

4. Digital Detox: Consider taking a longer break from social media to reset your relationship with it.
   

5. Focus on In-person Connections: Make time for face-to-face interactions with friends and family, rather than online connections.
   

6. Engage in Creative Activities: Hobbies that require focus can help re-direct attention from social media. 

Social media feels like it is taking over the world, and it often contributes to increased feelings of anxiety. Many of us feel “addicted” to social media. However, we have the power to take back control by limiting our social-media consumption. I hope you found these strategies helpful and that you begin to take back control in your life so that you can live a more grounded, peaceful, and present life.