Anxiety in the Digital Age: The Role of Technology and Social Media
For those of us who grew up with technology, we’ve gone from dial-up internet and MySpace to streaming movies on our phones and joining video calls from our kitchen tables. Ordering groceries, paying bills, or catching up with friends can happen instantly. Social media has become part of our daily rhythm—where we share stories, follow trends, and learn about everything from news to pop culture.
But not everyone grew up in this digital world. For people who spent their early years without smartphones or social media, the shift has been huge. They remember when news came from the evening paper, not a Twitter feed, and when seeing friends meant making a phone call, not sending a DM. The pace of online life can feel fast and overwhelming, especially compared to the slower, face-to-face connections of the past.
No matter which camp you’re in, one thing is clear: technology and social media have changed how we connect, work, and live—and not always for the better. Many people now notice their mental health, especially their anxiety, being affected by the constant notifications, the pressure to stay updated, and the fear of missing out.
In this blog, we’ll look at how technology and social media contribute to anxiety, why these effects happen, and what you can do—whether you grew up online or not—to protect your mental health in the digital age.
What Is Anxiety?
Anxiety is a natural human emotion. It’s your body’s way of preparing you for danger or challenges. In small amounts, anxiety can help you focus, stay alert, and perform well under pressure. It can be challenging when anxiety becomes constant or overwhelming because it can interfere with your daily life. When anxiety lasts for a long time or feels too intense, it can lead to an anxiety disorder.
Common symptoms of anxiety include:
Racing thoughts
Difficulty sleeping
Muscle tension
Irritability
Trouble concentrating
Feeling restless or on edge
How Technology Can Increase Anxiety
Technology itself isn’t “bad,” but how we use it can make a big difference in our mental health. Think about technology as relational, and our relationship with it can impact how we feel.
Here are a few ways technology can contribute to anxiety:
1. Constant Notifications
Every ping, buzz, or vibration is a tiny interruption in our day. Even if you don’t check your phone right away, your brain notices and gets distracted, even if it’s only for a second! Over time, this constant state of alertness can make it difficult to relax.
2. Information Overload
We have access to more information than ever before. This can be helpful and also stressful. News updates, work emails, and social media feeds never end, which can leave you feeling mentally overloaded.
3. Pressure to Respond Quickly
Instant messaging and email mean people can reach us anytime. It is common to feel pressured to reply right away, even outside of work or school hours. Always being available can impact our boundaries and lead to burnout, which can increase stress and anxiety.
The Role of Social Media in Anxiety
Platforms like Instagram, TikTok, Facebook, and Snapchat can be fun, creative, and a great way to stay in touch with people. They let us share our lives, keep up with trends, and even find community around shared interests. But alongside these benefits, social media can also create challenges that quietly feed anxiety—sometimes without us realizing it.
1. Comparison Culture
Scrolling through your feed, you might see friends on tropical vacations, influencers buying their dream homes, or old classmates posting about promotions. Logically, we know most people share only the highlights of their lives online—rarely the arguments, stress, or messy living rooms. Still, it’s easy to fall into the trap of comparing your lowest moments to someone else’s best. Over time, these constant comparisons can chip away at your confidence and make you feel like you’re “behind” in life, even if you’re doing just fine.
2. Fear of Missing Out (FOMO)
FOMO isn’t just a catchy acronym—it’s a real emotional reaction. Seeing friends out together without you or hearing about events you weren’t invited to can stir up feelings of loneliness, rejection, or insecurity. This can make you question your relationships or even push you to overcommit socially just to avoid feeling left out, which can be exhausting and increase overall anxiety.
3. Cyberbullying and Negative Comments
While social media can connect people, it can also create space for unkindness to spread quickly. Hurtful DMs, public shaming posts, or trolling in the comments can be deeply distressing. Even if the comments come from strangers, they can stick in your mind and affect your self-esteem. And unlike an in-person insult, these posts and comments often linger online, making it harder to move past them.
4. The Pressure to Post
For some, posting on social media becomes a performance rather than a simple way to share. You might overthink every photo, worry about how many likes it gets, or check repeatedly to see if someone commented. This “audience effect” can turn social media into a constant low-level stressor—like you’re always “on stage” trying to keep up an image, rather than using it for enjoyment.
Why Our Brains React This Way
Understanding why technology and social media affect us can help us take control.
Dopamine Loops: Do you notice you compulsively check your notifications? Every time we get a “like”, comment, or notification, our brain releases dopamine—a “feel-good” chemical. This can make us crave more notifications, leading to compulsive checking.
Survival Instincts: Our brains evolved to notice changes in our environment quickly. Notifications mimic this “alert system,” keeping us on edge.
Social Belonging: Humans are wired for connection. When we feel excluded online, it can trigger deep emotional responses related to symptoms of trauma and anxiety.
Anxiety in Teens and Young Adults
While anyone can feel anxious from technology use, teens and young adults may be especially vulnerable. Social media is often a central part of their social life, and peer approval can feel extremely important during these years.
Studies have found that heavy social media use in teens is linked to:
Higher rates of anxiety and depression
Lower self-esteem
Poorer sleep quality
Increased feelings of loneliness
The good news? Learning healthy online habits early can make a big difference.
Signs That Technology Might Be Affecting Your Anxiety
You might notice technology is impacting your mental health if:
You feel restless or uneasy when you can’t check your phone
You lose track of time scrolling
You feel more stressed after being online
You have trouble sleeping because you’re using your devices late at night
You compare yourself negatively to people you see online
Healthy Technology Habits to Reduce Anxiety
The goal isn’t to cut technology out completely—it’s to use it in ways that support your well-being instead of working against it. These habits can help you keep the benefits of tech while reducing the stress it sometimes brings.
1. Set Boundaries for Screen Time
It’s easy to lose track of time online, especially when scrolling feels effortless. Use built-in tools like Screen Time (Apple) or Digital Wellbeing (Android) to monitor how much time you’re spending on certain apps. You can even set daily limits for the ones that tend to drain you. Consider designating certain times of the day as “no screen” zones—like during meals, the first hour after waking, or the 30–60 minutes before bed. These breaks help your mind rest and make space for other grounding activities, like reading, walking, or connecting with others in person.
2. Curate Your Social Media Feeds
Your feed has a direct impact on your mood. Be intentional about who and what you follow. Choose accounts that uplift you, make you laugh, or offer meaningful information. If certain people or topics consistently make you feel anxious, jealous, or inadequate, unfollow or mute them—without guilt. Think of your feed like a garden: if you don’t pull out the weeds (content that harms your mental health), they’ll crowd out the flowers (content that helps you grow).
3. Turn Off Non-Essential Notifications
Every ping, buzz, or banner pulls your attention away and can keep your brain in a constant state of alert. You likely don’t need to be notified every time someone likes your photo or comments on a post. Keep only the notifications that truly matter—like calls from family, work updates, or reminders you’ve set intentionally. This way, you control when you check your apps, instead of letting them control you.
4. Practice Mindful Tech Use
Before reaching for your phone, pause and ask:
“Why am I doing this right now?”
“What do I want to get out of it?”
Sometimes you’ll realize you’re opening an app out of boredom, habit, or anxiety—not because it will actually make you feel better. Even a short moment of awareness can help you make more intentional choices, like calling a friend, taking a walk, or doing a quick stretch instead.
5. Increase In-Person Connections
Technology is a great tool for staying connected, but it’s not a replacement for face-to-face interaction. In-person conversations, shared experiences, and physical touch (like a hug) have powerful effects on reducing stress and building emotional resilience. Make space in your week for offline hobbies and relationships—whether that’s meeting a friend for coffee, joining a local class, or spending time outdoors. These real-world moments help ground you and balance the digital parts of life.
The Link Between Sleep and Technology
Poor sleep can make anxiety worse, and technology often plays a role. Blue light from screens can interfere with melatonin, the hormone that helps you fall asleep.
Some helpful bedtime habits include:
Stopping screen use at least one hour before bed
Using “night mode” settings to reduce blue light
Charging devices outside your bedroom
When Technology Supports Mental Health
While technology can contribute to anxiety, it can also help when used mindfully.
Mental Health Apps- There are apps for guided meditation, breathing exercises, and mood tracking. Examples include Headspace, Calm, and Insight Timer.
Online Support Groups- Virtual communities can provide connection and understanding, especially if you don’t have access to in-person support.
Online Therapy in Michigan- At Embodied Wellness, we offer online sessions, making it easier to get treatment for symptoms of anxiety without leaving your house!
Helping Kids and Teens Develop Healthy Tech Habits
There are many ways parents and caregivers can play a key role in teaching balance to their children. All of these tools can help you too!
Model the behavior you want to see—kids notice if you’re glued to your phone.
Talk openly about the effects of social media and technology.
Create family tech rules, like no devices at dinner or in bedrooms at night.
Encourage offline hobbies, such as sports, art, or reading.
How to Tell If You Need Extra Support
If you’ve tried adjusting your tech habits but your anxiety still feels unmanageable, it may be time to reach out for help. Signs you might need professional support include:
Panic attacks
Trouble functioning at work or school
Avoiding social situations entirely
Feeling hopeless or overwhelmed most days
A therapist can help you explore the root causes of your anxiety and develop coping strategies tailored to you.
Start Anxiety Treatment in Detroit, MI
Anxiety in the digital age is a real and growing concern, but it doesn’t mean we have to give up technology altogether. By being intentional with our online habits, we can enjoy the benefits of the digital world without letting it control our mental health. Remember—your time, attention, and peace of mind are valuable. Use technology in ways that protect and support them. If you notice that you are struggling to cope with anxiety or other mental health-related concerns, especially in regards to social media, Embodied Wellness is here to support you. Follow these three easy steps to feel better:
Be matched with one of our online anxiety therapists in Michigan
Learn ways to cope with anxiety related to social media
Additional Virtual Therapy Services in Michigan
At Embodied Wellness, PLLC we offer a variety of holistic treatment services for adults and teens with depression, and OCD. We specialize in EMDR, Somatic therapy, Somatic Experiencing, Internal Family Systems, and DBT for trauma. We also specialize in CBT, ERP and Empath Counseling.We offer online therapy in Michigan. Start overcoming your trauma today by visiting our Detroit-based practice. We also have low-cost therapy options available!
About the Author:
Sarah Rollins, LMSW, SEP, is the founder of Embodied Wellness, PLLC, a group therapy practice offering EMDR therapy in Ann Arbor, MI, and online therapy throughout Michigan. She is dedicated to helping individuals heal from anxiety and trauma without reliving painful memories. With a compassionate and holistic approach, Sarah integrates EMDR, somatic therapy, and Internal Family Systems (IFS) to support deep, lasting healing. Her mission is to provide a safe and affirming space where clients can reclaim their sense of peace, resilience, and self-acceptance.