Manchester Counselling Editoral Team
INTRODUCTION
HOW SOCIAL MEDIA HEIGHTENS ANXIETY
One of the biggest contributors to anxiety on social media is comparison. Whether it’s someone’s career success, physical appearance, lifestyle, or romantic relationship, we’re constantly exposed to content that invites us to measure ourselves against others. And because most people post only their best moments, this creates a false sense of what 'normal' life looks like.
This can lead to feelings of inadequacy, low self-worth, or anxiety about falling behind. For younger users — particularly teenagers and those in their twenties — social media use is linked with increased symptoms of generalised anxiety and social anxiety disorder (RSPH, 2024).
Another trigger is information overload. The 24/7 news cycle on platforms like Twitter/X and TikTok means that distressing headlines are just a swipe away. Constant exposure to global conflict, political unrest, or climate disasters can trigger a sense of helplessness and chronic stress — a phenomenon now widely referred to as "doomscrolling".
Finally, the addictive design of these platforms — including notifications, infinite scroll, and algorithmic targeting — keeps users engaged far beyond what is healthy. This heightened engagement stimulates the nervous system and can lead to hypervigilance, disrupted sleep, and emotional fatigue — all of which contribute to anxiety.
WHO IS MOST AFFECTED — AND WHY
Not everyone responds to social media in the same way. Certain personality traits and life circumstances can make individuals more susceptible to anxiety driven by digital content.
Young adults and adolescents are particularly vulnerable due to ongoing brain development and a stronger need for peer validation. Studies have shown that frequent users of Instagram and TikTok report higher levels of anxiety, particularly related to appearance and social inclusion (University College London, 2023).
People with low self-esteem or a history of anxiety or depression may also be more prone to negative effects. These users are more likely to interpret online interactions negatively, ruminate over missed likes or comments, or spiral after seeing idealised representations of success.
Additionally, those in isolated or high-stress environments — such as remote workers or new parents — may find themselves turning to social media more often, inadvertently increasing their risk of anxiety through overuse and comparison.
SIGNS YOUR SOCIAL MEDIA USE IS AFFECTING YOUR MENTAL HEALTH
It’s not always obvious when anxiety is being fuelled by your social media habits. Here are some warning signs:
You feel anxious or unsettled after scrolling through your feed
You frequently compare your life to others’ posts
You struggle to sleep after late-night scrolling
You feel pressure to respond quickly or maintain a certain image
You find yourself checking apps compulsively, even when you don’t want to
You experience FOMO (fear of missing out) or loneliness after using social media
These symptoms don’t mean you have to delete every app. But they are signals that your relationship with social media might need re-evaluating.
STRATEGIES FOR A HEALTHIER RELATIONSHIP WITH SOCIAL MEDIA
Improving your relationship with social media doesn’t have to mean quitting cold turkey. Small, intentional changes can have a big impact on your anxiety levels:
1. Use time limits and app blockers: Setting a daily cap on usage can help break the cycle of compulsive checking. Tools like Screen Time (iOS) or Digital Wellbeing (Android) make this simple.
2. Curate your feed: Unfollow accounts that trigger negative self-talk or anxiety. Follow people who promote authenticity, mental health awareness, or creativity without pressure.
3. Set boundaries around use: No phones in bed, no scrolling during meals, and scheduled social media breaks can help protect mental clarity.
4. Be intentional with engagement: Rather than passively scrolling, try commenting, sharing, or messaging with purpose — this promotes genuine connection over consumption.
5. Replace scrolling with soothing activities: Reading, walking, or journalling are all proven to reduce anxiety. Creating a positive habit to replace anxious scrolling is key.
6. Seek professional help if needed: If your anxiety persists or worsens, therapy can help uncover the roots of your triggers and offer tailored coping tools.
At Manchester Counselling, we recognise that anxiety isn’t always caused by obvious stressors. Sometimes, it’s the habits we’ve normalised — like endless scrolling — that quietly chip away at our wellbeing. If social media is contributing to your anxiety, you’re not alone.
Our qualified therapists can support you in identifying unhealthy patterns, building resilience, and creating a more balanced relationship with technology. Whether you prefer online or in-person sessions, we’ll match you with a therapist who understands the unique challenges of modern life.
Ready to take control of your anxiety? Start by speaking to someone who understands. Book your first session today.
Royal Society for Public Health. (2024). Status of Mind: Social media and young people’s mental health. https://www.rsph.org.uk
University College London. (2023). Social media, adolescents and anxiety. https://www.ucl.ac.uk
Mind. (2023). Social media and mental health. https://www.mind.org.uk
Anxiety UK. (2023). Social anxiety and online platforms. https://www.anxietyuk.org.uk
NHS. (2024). Digital wellbeing advice. https://www.nhs.uk
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