Social Media & Anxiety: What Young Adults Should Know
The Link Between Anxiety and Social Media: What Emerging Adults Should Know
In today’s digital world, social media has become nearly inseparable from daily life—especially for young adults. Platforms like Instagram, TikTok, Snapchat, and X (formerly Twitter) offer constant access to social interaction, entertainment, and information. While these tools can be valuable in staying connected, a growing body of research suggests there may be a downside to their use—particularly when it comes to mental health.
A 2016 study published in the Journal of Affective Disorders explored the relationship between social media use and anxiety symptoms among emerging adults aged 18 to 22. The findings point to a significant correlation between the amount of time spent on social media and the likelihood of experiencing elevated anxiety (Vannucci, Flannery, & Ohannessian, 2017). At Identity Counseling Psychology, we frequently see this issue surface in therapy, especially among college students and young professionals. Understanding how social media can affect mental health is an important step toward creating healthier boundaries and building emotional resilience.
What the Research Tells Us
The study analyzed data from 563 participants and found that individuals who spent more time on social media each day were significantly more likely to meet clinical criteria for an anxiety disorder. Specifically, higher levels of daily social media use were positively associated with trait anxiety (B = 0.74, p < 0.001), and time spent online predicted higher odds of clinically significant anxiety symptoms even after controlling for demographic factors (adjusted odds ratio = 1.032, p = 0.028) (Vannucci et al., 2017).
While this study does not establish causation, the strength of the association raises important questions about how digital habits might contribute to emotional distress. It also highlights the need to consider how online behaviors interact with other risk factors during a key developmental period.
Why Might Social Media Contribute to Anxiety?
There are several psychological and behavioral mechanisms that may help explain the link between increased social media use and anxiety:
Social Comparison
Social media platforms often showcase idealized images and curated highlights of people’s lives. This can lead users to make upward comparisons—contrasting themselves with others who appear more attractive, successful, or socially engaged—which can negatively impact self-esteem and increase anxiety.
Fear of Missing Out (FOMO)
Seeing others post about social events, accomplishments, or experiences may trigger a fear of being left out or not measuring up. This constant awareness of what others are doing can create a persistent sense of inadequacy or exclusion.
Passive Consumption vs. Active Engagement
The way individuals use social media matters. Passive scrolling, such as browsing without interacting, tends to correlate with poorer mental health outcomes, including higher anxiety. In contrast, more active use—like messaging friends or sharing personal content—can sometimes offer a sense of connection and support (Vannucci et al., 2017).
Disrupted Routines
Excessive screen time, particularly before bed, can disrupt sleep and interfere with healthy habits. Inconsistent sleep, reduced physical activity, and loss of in-person social interaction are all factors that may contribute to heightened anxiety.
Emotional Avoidance
For some, social media becomes a tool for distraction or avoidance of difficult emotions. Rather than processing feelings of loneliness, stress, or uncertainty, individuals may turn to digital platforms to numb or escape—only to find themselves feeling more overwhelmed later.
What You Can Do to Protect Your Mental Health
If you find yourself feeling anxious or emotionally drained after using social media, you’re not alone. Here are some research-informed strategies that may help:
Monitor Your Usage
Awareness is a powerful first step. Use built-in screen time tools or third-party apps to track how much time you spend online. You might be surprised at how often you reach for your phone out of habit.
Set Boundaries Around Passive Use
Aim to reduce unintentional, passive scrolling. Instead, focus on more meaningful interactions—such as direct messages or commenting thoughtfully on posts. This can create more authentic connection and reduce the negative effects of comparison.
Schedule Social Media Breaks
Taking intentional breaks, even short ones, can help you reset. Consider logging off on weekends, turning off notifications during study hours, or deleting apps temporarily to regain focus and calm.
Prioritize Offline Relationships
Make time for real-world connections. Social support is one of the most protective factors against anxiety and depression. Whether it’s spending time with friends, joining a group activity, or just talking to a trusted family member, nurturing in-person relationships can help balance digital life.
Use Mindfulness Strategies
Before you pick up your phone, ask yourself why. Are you avoiding something? Are you bored or seeking connection? Practicing digital mindfulness helps you engage with intention rather than habit, and can reduce anxiety over time.
If you’re looking to build mindfulness in your daily life, our team offers mindfulness-based therapy as one of several effective approaches to reduce anxiety and build resilience.
When to Seek Help
If social media use feels out of control or contributes to persistent anxiety, therapy can help. At Identity Counseling Psychology, we support individuals in exploring how technology interacts with their emotional and behavioral patterns. We also work collaboratively to develop skills for self-regulation and healthy boundaries—both online and offline.
Whether you’re a college student struggling with comparison, a young professional feeling overwhelmed by online expectations, or someone simply looking to build a healthier relationship with your phone, therapy provides a safe space to unpack these experiences and learn new strategies for resilience.
If you’re unsure where to begin, we offer a free 15-minute consultation to help you get started.
Final Thoughts
Social media is a powerful tool, but like any tool, its impact depends on how it’s used. The 2016 study by Vannucci and colleagues reminds us that excessive use—especially among emerging adults—is linked with increased anxiety. By reflecting on your digital habits and making intentional changes, you can support your mental health and regain a sense of control over your time, energy, and attention.
To learn more about how we can support you or someone you care about, visit our anxiety treatment page or reach out to us directly through our contact form. We’re here to help you feel more grounded, present, and in control.
Reference
Vannucci, A., Flannery, K. M., & Ohannessian, C. M. (2017). Social media use and anxiety in emerging adults. Journal of Affective Disorders, 207, 163–166. https://doi.org/10.1016/j.jad.2016.08.040