Social Media and Anxiety: Tips for Protecting Your Mental Health Online
- Kelly Hurley
- Mar 20
- 3 min read
In our increasingly connected world, social media has become an integral part of daily life. While these platforms offer unprecedented opportunities to connect, they can also significantly impact our mental health, particularly regarding anxiety. As a mental health professional, I've observed the complex relationship between social media use and anxiety in many clients. Several clients have come to session expressing confusion and worry about what to do about a number of various situations they find themselves in (pregnancy choices, relationship difficulties, supplement/medication options and where to reach out and create more social connections/dating websites….to name a few anxiety ridden circumstances).
The Digital Anxiety Paradox
Social media presents a unique paradox: it connects us yet often leaves us feeling more isolated. Scrolling through carefully curated highlights of others' lives can trigger feelings of inadequacy and FOMO (fear of missing out). The constant stream of information—from global crises to personal achievements—can overwhelm our nervous systems, which weren't designed to process such vast amounts of information.
Navigating Information Uncertainty
One of the most challenging aspects of social media is determining which information to trust. Influencers, coaches and gurus often share mental health advice that sounds compelling but may lack scientific backing. Consider these points when consuming mental health content online:
Authority vs. Experience: Who should you trust—medical professionals with credentials or individuals sharing personal experiences? Ideally, both perspectives offer value. Medical professionals provide evidence-based approaches grounded in research, while those with lived experience offer practical insights into coping strategies. The most reliable information often comes when these perspectives complement each other.
Research Literacy: Not all "research" is created equal. Look for content that references peer-reviewed studies published in reputable journals rather than cherry-picked statistics. Be wary of absolute claims or miracle solutions—mental health is complex and rarely has one-size-fits-all answers.
Check Credentials and Motivations: Investigate who's behind the information. Are they selling something? Follow the money: if they have paid advertising linked to their profile site—can you trust them? What are their qualifications? Even well-intentioned advice can be harmful if it's not appropriate for your specific situation.
Practical Strategies for Digital Wellbeing
Protecting your mental health doesn't mean abandoning social media entirely. Instead, consider these practices:
Curate Your Feed Intentionally: Regularly audit who you follow. Does their content leave you feeling inspired or depleted? Don't hesitate to unfollow accounts that consistently trigger anxiety. Add content that lifts you up. Recently, I started adding a few sites with photography of mountain ranges—lots of great photos started hitting my feed, and I could spend some time enjoying nature. Click on more comedians or Artwork like Monet, Picasso, Kinkaid, Hockney, etc.
Set Boundaries: Establish specific times for social media use rather than filling every idle moment with scrolling. Consider using app timers or keeping devices out of your bedroom.
Practice Mindful Consumption: Before engaging with a post, especially about mental health, ask yourself: "Is this helpful for me right now? Is this information trustworthy?"
Reality-Check Regularly: Remember that social media presents partial truths. When you feel inadequate after viewing someone's achievements, remind yourself you're seeing their highlight reel, not their behind-the-scenes struggles.
Balance Online and Offline Connection: Virtual support can be valuable, but it shouldn't replace in-person connection. Prioritize real-world relationships that provide authentic support.
The Crucial Role of Personalized Professional Assessment
While online resources can provide general information, they cannot replace the value of personalized professional assessment. A qualified mental health professional can:
Evaluate your unique circumstances, history, and personality factors that influence how social media affects you
Consider co-occurring conditions that might be exacerbated by certain online behaviors
Help you distinguish between helpful and harmful digital engagement patterns
Create a tailored plan that addresses your specific needs rather than generic advice
Most importantly, a professional can help you move beyond information gathering to meaningful action. Many people become stuck in an "information loop"—constantly consuming content about mental health without implementing changes. A therapist provides accountability and support as you translate knowledge into concrete behavioral changes.
When to Seek Professional Help
While online communities can provide valuable support, they're not substitutes for professional mental health care. If social media consistently worsens your anxiety or if you're struggling to maintain healthy boundaries with digital platforms, consider working with a licensed mental health professional who can provide personalized strategies.
Remember, your relationship with social media should serve your wellbeing. You have the power to shape that relationship in ways that protect and enhance your mental health rather than compromise it.
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