The Social Media Spiral: How Constant Scrolling Can Fuel Anxiety

Social media keeps us connected, informed, and entertained. It’s how many of us check in with loved ones, express ourselves, and even decompress at the end of a long day. But for all its benefits, social media also has a downside especially when it comes to mental health.

At UPI Health, we often see clients struggling with heightened anxiety that, upon reflection, is closely tied to their online habits. Whether it’s comparison, doom scrolling, or overstimulation, social media can be a silent trigger for anxious thoughts and feelings. The good news? Awareness and intention can help you use these platforms more mindfully and protect your emotional well-being.

How Social Media Impacts Anxiety

Social media is designed to keep us engaged and it works. But the same mechanisms that keep us scrolling can also keep us on edge. Here are some of the ways social media use may be increasing your anxiety:

1. Constant Comparison

Endless highlight reels from friends, influencers, and strangers can make it easy to feel like you’re falling behind or not doing enough. Whether it’s someone else’s career, appearance, relationship, or vacation, comparison creates anxiety around not measuring up.

Even when we know what we see isn’t the whole picture, it’s hard not to internalize it.

2. Fear of Missing Out (FOMO)

Seeing others attend events, achieve milestones, or have seemingly perfect lives can create a fear of being left out or not living fully. This can lead to feelings of loneliness, inadequacy, or pressure to “keep up.”

3. Information Overload and Doom scrolling

News feeds that are filled with tragedy, crisis, or conflict can activate the brain’s stress response, making the world feel unsafe or overwhelming. Many people compulsively scroll to stay informed, only to feel more helpless and anxious as a result.

4. Validation and Self-Worth Tied to Likes

When our self-esteem is linked to how many likes, views, or comments we get, we become more emotionally vulnerable. A post that doesn’t “perform” can lead to spirals of self-doubt or social anxiety, especially in teens and young adults.

5. Disrupted Sleep and Focus

Late-night scrolling or constant notifications can interfere with sleep quality and concentration—both of which are critical to managing anxiety. A tired, overstimulated brain is far more reactive and prone to anxious thinking.

Signs Social Media Might Be Fueling Your Anxiety

You might notice:

• Feeling tense, irritable, or on edge after scrolling

• Constantly comparing yourself to others online

• Trouble focusing or relaxing without checking your phone

• Physical symptoms like headaches or racing thoughts during or after social media use

• A drop in mood or self-worth tied to what you see or post

  
  

How Therapy Can Help

If social media use is worsening your anxiety, therapy can help you:

• Explore the emotional impact of your online habits

• Set healthy boundaries with screens and notifications

• Work through comparison, self-esteem, or perfectionism

• Create a more grounded and intentional relationship with technology

• Reconnect with offline sources of joy, connection, and purpose

Therapy isn’t about giving up social media altogether (unless you want to)—it’s about finding a balance that supports your well-being.

Tips for Using Social Media More Mindfully

Here are a few simple shifts that can make a big difference:

• Curate your feed. Unfollow accounts that trigger anxiety or make you feel less-than. Follow pages that uplift, educate, or calm you.

• Set time limits. Use built-in tools or alarms to gently cap your screen time.

• Engage with intention. Before opening an app, ask: “Why am I here? What do I need right now?”

• Take breaks. Try “digital detox” hours or days to reset and reconnect offline.

• Focus on connection over consumption. Prioritize meaningful interactions instead of passive scrolling.

  
  

You Deserve to Feel Present and Peaceful

Social media isn’t inherently bad—but unmanaged use can quietly contribute to anxious thoughts and feelings. With support and awareness, you can create boundaries that protect your peace and help you engage with the digital world on your own terms.

✨ Book your free consultation today. At UPI Health, we’re here to support your mental health—online and off.