Social media and stress: How to combat social media-induced stress
In today’s fast-paced world, social media is a powerful tool that keeps us connected, informed, and entertained. But with the constant flow of information, images, and updates, it’s easy to feel overwhelmed. Whether it’s the pressure of maintaining a perfect online image, comparing yourself to others, or the never-ending cycle of news, social media can become a significant source of stress.
Here’s how social media can contribute to stress and what you can do to combat it:
- Social comparison
One of the most common stressors caused by social media is the tendency to compare our lives to others. Whether it’s someone’s perfect vacation, fitness transformation, or career success, seeing only the highlights of others’ lives can make you feel like you’re falling behind or not measuring up.
How to combat it:
Remember, social media often shows an edited version of reality. People tend to post the best parts of their lives, not the struggles. Practice gratitude for what you have in your own life and focus on your progress rather than comparing it to others. Try curating your social media feed to include accounts that inspire and uplift you, not ones that make you feel inadequate.
- Information overload
With endless updates, notifications, and posts, it’s easy to feel bombarded with information. Constant exposure to the news, opinions, and headlines can leave you feeling mentally exhausted and stressed. This is often referred to as “information overload,” and it can leave you feeling anxious, restless, and distracted.
How to combat it:
Take control of the content you consume. Unfollow accounts that add to your stress or overwhelm. Set specific times during the day to check your social media, rather than constantly refreshing your feed. When you’re scrolling, focus on content that brings value, joy, or learning to your life. Consider turning off non-essential notifications to give your brain a break.
- Fear of Missing Out (FOMO)
Seeing others at events, on vacations, or achieving milestones can trigger feelings of isolation or exclusion. FOMO is the anxiety that you’re missing out on something exciting or important that others are experiencing, which can lead to stress and dissatisfaction with your own life.
How to combat it:
Acknowledge that social media often presents a filtered, curated version of reality. Just because someone else is doing something doesn’t mean you’re missing out. Focus on your own experiences and create fulfilling moments that are unique to you. Practice mindfulness and be present in your own life, rather than constantly comparing it to others.
- The pressure to be perfect
Many of us feel the pressure to portray a perfect image on social media—whether it’s having a flawless appearance, an ideal lifestyle, or always being “on.” This pressure can lead to anxiety, self-doubt, and burnout as we try to live up to unrealistic standards.
How to combat it:
Embrace authenticity. Understand that perfection isn’t attainable, and it’s okay to share the real, unpolished version of yourself. Be mindful of the expectations you set for yourself, both online and offline. It’s important to remember that social media doesn’t define your worth or identity. Focus on what makes you feel good, not what looks good to others.
- Online conflicts and toxicity
Social media can also expose you to negativity, criticism, and even online conflict. Arguments, trolling, and hurtful comments can lead to heightened stress levels and impact your mental health. It’s easy to get caught up in online debates, which can leave you feeling drained and upset.
How to combat it:
Set boundaries for your online interactions. If something or someone is causing you stress, mute, unfollow, or block accounts that contribute to negativity. Engage with people who uplift and support you, and remember that you don’t have to respond to every comment or opinion. Protect your peace by stepping away from toxic conversations.
- Sleep disruption
Using social media late at night can interfere with your sleep. The blue light emitted from screens disrupts your circadian rhythm, making it harder to fall asleep. Additionally, scrolling through social media before bed can leave your mind racing, leading to trouble winding down and feeling rested.
How to combat it:
Establish a digital detox routine before bed. Set a “social media curfew” by turning off your phone or using a blue light filter on your screen at least an hour before sleep. Replace screen time with calming activities like reading, journaling, or listening to soothing music to help you unwind.
- Addiction to validation
Many of us seek external validation through likes, comments, and shares on our posts. This can create a sense of dependency on social media for self-worth, leading to stress when the validation doesn’t come as expected.
How to combat it:
Limit the amount of time you spend seeking external validation. Remind yourself that your self-worth is not tied to your social media presence. Focus on the intrinsic value of your actions and experiences rather than seeking external approval. Disconnect from the need for constant validation and find fulfilment in personal growth, creativity, and meaningful relationships.
Social media can be a powerful tool for staying connected, learning, and sharing, but it’s important to be mindful of how it affects your mental health. By setting boundaries, curating your feed, and focusing on positive, meaningful content, you can reduce social media-induced stress. Remember to take breaks when needed and be kind to yourself in the process.
If you find yourself feeling overwhelmed, it’s okay to step away from the screen and prioritise your well-being. Your mental health should always come first.
