Anxiety and Social Media: Setting Boundaries for Your Mental Health

In today’s world, social media is everywhere. It’s part of our daily routine, whether we’re checking Instagram while sipping coffee, scrolling through TikTok during a lunch break, or connecting with friends on Facebook after a long day.

If you’ve found yourself feeling stressed, overwhelmed, or even more anxious after spending time on social media, you’re not alone. Many people experience anxiety that’s directly linked to social media use, from feeling inadequate when comparing themselves to others to becoming overwhelmed by the constant influx of information, or even feeling isolated despite being constantly "connected."

The good news is that you have the power to regain control. Here’s how setting intentional boundaries around social media can help your mental health.

Recognize the Signs of Social Media-Induced Anxiety

Before you can set boundaries, it’s important to understand how social media is affecting your mental health. Pay attention to the signs of anxiety that arise after using social media. Do you feel drained, envious, or upset after scrolling? Does your heart race when you see a post that triggers a sense of comparison or judgment? These emotional responses are often signs that your mental health is being negatively impacted by what you see online.

Take note of the patterns. Are there certain types of posts, accounts, or conversations that tend to make you feel worse? Recognizing these triggers is the first step toward setting boundaries that help protect your well-being.

Set Time Limits for Social Media Use

One of the easiest and most effective ways to manage anxiety related to social media is by setting time limits. It’s easy to lose track of time when you’re scrolling, especially if you’re using multiple platforms. However, extended exposure to social media can leave you feeling anxious, overwhelmed, or drained.

Consider setting a time limit on how much time you spend on social media each day. You could limit yourself to 30 minutes or an hour per day, depending on what feels right for you. You can use your phone’s built-in features, like screen time trackers or app limiters, to help you stick to these limits.

Unfollow or Mute Accounts That Don’t Serve You

Not all content on social media is created equal. Some accounts may leave you feeling inspired, uplifted, or connected, while others might trigger comparison, self-doubt, frustration, or fear. If certain accounts or types of content consistently make you feel anxious or upset, consider unfollowing them or muting them from your feed.

This doesn’t mean you have to “cancel” anyone or avoid social media entirely. It just means creating a curated space that supports your mental health. By choosing to follow people and pages that align with your values and make you feel good, you can reduce the emotional toll social media takes on you.

Designate “Social Media-Free” Zones

Another way to manage your relationship with social media is by designating certain spaces or times as “social media-free.” For example, you could make your bedroom a no-phone zone to ensure better sleep hygiene, or take a break from social media on weekends to focus on real-world connections and activities.

Creating intentional moments away from your phone and social media will allow your brain to recharge and can help you feel more present in the moment. It also gives you the opportunity to engage in activities that help you relax and destress—whether that’s going for a walk, engaging in your community, reading a book, or simply spending time with loved ones without digital distractions.

Engage in Social Media Mindfully

Mindfulness is about being aware of the present moment without judgment, and it can be a powerful tool for managing anxiety around social media. Instead of mindlessly scrolling through your feeds, try to engage with social media more intentionally. Ask yourself: “How does this content make me feel? Is this adding value to my life, or is it causing stress?”

Be mindful of your emotions and thoughts as you scroll. If you feel yourself starting to spiral into negative thought patterns, give yourself permission to step away. Engage with social media in a way that enhances your well-being, rather than diminishing it.

Stay Informed, but Limit the Overload

Social media can be a source of information, but it’s easy to become overwhelmed by the sheer volume of content available. The key is staying informed without drowning in information.

One way to do this is by curating the sources you follow. Instead of trying to keep up with every news outlet or trending topic, focus on a few trusted sources that provide reliable, balanced information. Turn off notifications for non-essential updates, and set aside specific times to check the news or read articles. By limiting the flow of information, you can prevent yourself from feeling flooded with updates that can fuel anxiety.

Focus on Real-Life Connections

While social media offers a sense of connection, it’s essential to remember that real-life interactions are irreplaceable. In-person conversations, meaningful phone calls, and face-to-face time with family and friends provide a depth of connection that online interactions can’t match.

Prioritize spending time with people in your life who make you feel supported, understood, and valued. By strengthening these connections, you’ll feel less reliant on the virtual world for validation and more grounded in the relationships that truly matter.

Remember, Social Media Is Not the Full Picture

One of the most important things to keep in mind is that social media often presents a curated, idealized version of people’s lives. What you see online is not the full picture. People typically share the highlights—vacations, celebrations, accomplishments—but what’s left out are the struggles, setbacks, and everyday challenges.

If you find yourself feeling anxious after seeing someone’s seemingly perfect life, remind yourself that social media doesn’t represent reality. Everyone faces difficulties, and behind the filtered photos and statuses, there’s a much more complex and imperfect story. Reframing your perspective can help you reduce anxiety caused by comparison and remind you that your own life is meaningful, valuable, and unique.

Final Thoughts

By setting boundaries and being mindful of how you engage with social media, you can protect your mental health and feel more in control of your online experiences.

If you’re feeling overwhelmed by social media and its impact on your mental health, remember that it’s okay to step back and reassess your habits. Taking small steps toward creating a healthier, more intentional relationship with social media can lead to big improvements in your overall well-being.

More thoughts? Feel free to contact me here.

Seanna Crosbie, LCSW-S