Social media can heighten anxiety by creating a constant stream of comparisons, where curated images and highlight reels make it easy to feel “behind” or “not enough.” The fear of missing out can intensify when we see others engaging in activities, opportunities, or relationships we wish we had, fueling restlessness and dissatisfaction. In addition, negative feedback loops—such as checking for likes, comments, or notifications—can lead to compulsive use that reinforces self-doubt and keeps the nervous system in a state of hypervigilance.

When we understand these patterns, we can begin to interrupt them with targeted coping strategies. This might include setting intentional limits on screen time, curating feeds to prioritize uplifting or educational content, scheduling device-free periods to allow the nervous system to reset, and practicing grounding techniques after scrolling to bring attention back to the present. Over time, these habits can transform the way we engage with social media, making it a tool for connection rather than a source of distress.

Social Media’s Impact on Anxiety

Comparison and Self-Worth

Curated online images foster social comparison, triggering feelings of inadequacy and low self-esteem. Socially anxious individuals may ruminate over perceived flaws after scrolling.

Fear of Missing Out (FOMO)

Continuous feeds of events and updates fuel FOMO, intensifying feelings of exclusion and worry about being left behind.

Feedback Anxiety

The unpredictability of likes and comments creates a variable reward schedule—akin to slot machines—which hijacks the brain’s dopamine system and heightens stress when validation is lacking.

Coping Strategies

Mindful Viewing: Notice physical and emotional reactions to posts. If scrolling triggers worry, pause and practice mindful breathing.
Set Boundaries: Limit social media use to specific times (e.g., 15 minutes twice daily). Use app timers to enforce breaks.
Curate Your Feed: Unfollow accounts that trigger comparison. Follow supportive communities that promote body positivity and diversity.
Engage Authentically: Focus on meaningful interactions rather than passive scrolling. Post occasional updates about your real experiences.
Professional Support: If anxiety persists, consider our anxiety therapy for tailored strategies to manage social-media–related stress.

These steps help break compulsive scrolling patterns and rebuild a healthier relationship with social media.