By Mohammed Hassan, Content Team Academic
In this new digital era, social media has become not only a tool for entertainment but also an essential part of daily life. It offers instant answers, connections, and access to endless streams of content, pictures, and videos just by clicking on a smartphone with the palm of your hand.
Beneath the polished facade of a perfect filtered life, the reality is far more complex. The increasing impact of social media has affected everyone, raising anxiety levels and creating stress over curated images that often do not reflect true reality (Mclean hospital,2024).
Platforms like Instagram, Snapchat, TikTok, X, and many more have become a dominating and influential aspect in everyone’s lives. The platforms have been known to be strongly linked with the increase of anxiety levels, particularly among the youth. One simple scroll through these platforms can trigger feelings of inadequacy and the fear of missing out, resulting in a vicious cycle of comparisons, despair, and heightened stress (BMC Psychology,2023).
This article will highlight and explore the relationship between social media and anxiety in the modern world. It examines how an online comparison leads to psychological pressure and affects one’s sense of self-worth. It discusses different ways to manage these impacts to lessen stress.
Toxic Cycle of Comparison and Anxiety
Comparison can be lethal and lead to severe consequences, as everybody is perfect in their own way. However, with the rise of social media recently, comparing each other and trying to be the best out there has become evident and shows the devastating outcomes it leads to.
This often leads to a destructive outcome, as individuals are constantly exposed to curated lifestyles, luxurious vacations, and perceived successes. This may not be true, but as the false perception hovers the mind of an individual through repetitive viewing of social media, it often leads to a comparison and results in what is known as the compare and despair effect, heavily triggering feelings of self-doubt and anxiety (Help Guide,2025).
For example, a student might scroll through a social media app and see a similar age group celebrating academic achievements or displaying popularity. It would cause the student to feel anxious about their future, despite already being on track academically and having a good friendship.
This toxic cycle can be very destructive as it leads to an emptiness, where nothing seems to be enough.
Thus, to prevent this from happening, time screen and affirmations of self-happiness are important. There should be clear boundaries that one must set for themselves where they may be allowed to use social media for a few hours, and if a kid is using social media, they should be strictly monitored by their parents. There should be parental supervision, content monitoring, and the use of parental controls is crucial to prevent children from being influenced, manipulated, or left in a state of despair and anxiety (Calm,2025).
Additionally, it is recommended not to scroll on social media first thing in the morning as it can set the wrong tone for the day. Instead, one should incorporate an exercise, healthy self-talk, and journaling. This helps lift one’s mood and makes one content with oneself. Similarly, before sleeping, you should tune down, and it is beneficial to read a book or do a small puzzle activity before snoozing. This can be extremely beneficial for someone who has a difficult time with social media comparison and would reduce their anxiety level (Help Guide,2025)
Fear of Missing Out (FOMO) and the Consequences
The fear of missing out, commonly known as FOMO, is a contributing factor to elevating anxiety levels. The fear convinces individuals that they are being left out while others are enjoying life.
It can make them feel disconnected or excluded and lead to them trying to commit to events and solutions which they cannot handle, making them feel inadequate and causing them to worry.
This can lead to them trying to overcome the situation by over-checking and trying to be updated, leading them to events or receptions they cannot handle from the start. This, in turn, increases feelings of inadequacy and worry (McLean Hospital,2024).
One of the key and main factors which can be very worrying, especially for kids and teens, is cyberbullying. The online world can be a very cruel and harsh place, as there are no limits, which makes keyboard warriors do whatever they feel like. There are no boundaries, and this can be very disturbing and catastrophic for vulnerable individuals who are already facing some sort of anxiety. There can be rumours spread, false misinformation, name-calling calling all of which can lead to social withdrawal and fear of being judged. This can be a chronic and long-lasting issue, as one may find it difficult to face the real world later, as they have confined themselves to their own small space and have difficulties facing people with fear. FOMO is strongly associated with anxiety, as it fosters feelings of social isolation and the fear of being left (Calm,2025)
A Balanced Approach towards Social Media to Prevent Anxiety.
This question is often asked, and here are the essential points to guide on into a safer and supportive pathway whilst actively enjoying social media.
Firstly, setting boundaries is essential as this is a crucial step to lower stress levels. This is done primarily through a do-not-disturb mode, as it actively helps you enjoy your time effectively and diminishes the worries that can circulate.
Regular breaks from social media and expressing one’s feelings can also contribute to preventing a buildup of anxiety.
An example of mindful social media use can be seen in the experience of Selena Gomez, a renowned singer. In 2019, Gomez had deleted their Instagram after recognising how it negatively impacts her mental health. She admitted that it often made her insecure and conscious of her body image.
After some months, she created a new platform that promotes mental health conversation and fitness, showing how social media can be used for positive change when approached mindfully (McLean Hospital, 2024).
Social media can be a haunting place, but with self-awareness, correct boundaries, and awareness, individuals can protect their mental health while maintaining digital connections.
References
BMC Psychology. (2023, October). Social Media Usage and Students’ Social Anxiety. https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-023-01398-7.
Calm. (2025). Understanding of how the unhealthy use of Social Media can cause Anxiety. https://www.calm.com/blog/social-media-anxiety.
Help guides. (2025, March). Social Media and Mental Health. https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health.
McLean Hospital. (2024, March). The Social dilemma: Social Media and your Mental Health. https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health.
