I still remember this one session. She sat across from me with her phone facedown on the couch. “Every time I open Instagram,” she said, “I feel like I’m failing at life. Everyone’s on vacation or glowing or getting married. And here I am, anxious about replying to a text.”
That moment stuck with me. Because she’s not alone.
And if you’re reading this, maybe you’ve felt that way too. Like everyone is living while you’re barely surviving.
This isn’t a lecture. It’s a reminder from one woman to another that you are not broken. Your mind is reacting to a system that was never designed with your peace in mind.
Social media isn’t evil. In fact, it can be beautiful. A place to find inspiration, connection, and joy. But only when it becomes your tool, not your tether.
If you’ve been feeling anxious, distracted, numb, or quietly overwhelmed, please know you’re not alone. And please know, it’s okay to seek help. Therapy isn’t a luxury. It’s an act of self-loyalty.
The best way to fight anxiety disorder isn’t to run from the digital world. It’s to learn how to hold your sword and wield it with grace. It’s to reclaim your feed, your time, your joy.
You don’t have to do this alone. Reach out. Reflect. Rewire. Healing is possible, and so worth it.
We’re in 2025. Social media is no longer optional. It’s how we stay connected, informed, entertained, and sometimes, how we feel seen. It’s where we build businesses, celebrate milestones, and find community.
But here’s the truth most of us ignore. While social media might keep us connected to the world, it can quietly disconnect us from ourselves.
In my therapy room, I’ve seen a quiet epidemic unfold. We’re not just battling anxiety. We’re battling something sneakier: social media anxiety disorder. It’s not an official diagnosis yet, but its symptoms are heartbreakingly real.
Before we get into it, let’s take a moment.
If you’ve ever felt anxious after scrolling, unsure why your chest feels heavy while watching a friend’s engagement reel, or guilty for not feeling happy enough for someone else’s win, you’re not crazy. You’re human.
This blog isn’t about blaming social media. It’s about understanding its effect on our nervous system, our self-worth, and our emotional bandwidth. Especially for women who are already carrying so much.
What is SMAD (Social Media Anxiety Disorder)?
You might be thinking, “Okay, but I just scroll Instagram to relax. I don’t have any ‘disorder.’”
Fair.
But let’s imagine this.
You’re a woman in your late 20s or 30s. You’ve been trying, really trying. Sending out CVs. Going to therapy. Attending family functions with that polite smile. You’ve been praying, manifesting, showing up.
But your business isn’t taking off. Your job interviews aren’t converting. The guy you thought was “it” disappeared after Diwali.
And now, in the middle of your chai break, you open Instagram. What do you see?
A cousin who just got engaged. A school friend who just landed a job in Dubai. Another friend cradling her newborn in a pastel-filtered nursery.
It doesn’t matter how rational or grateful you are. Something inside you aches. Your chest tightens. You wonder, “Why not me?”
That tightness? That ache? That’s anxiety disorder in its modern disguise — social media anxiety disorder.
Social media anxiety disorder isn’t about being weak. It’s about how our brains are wired for connection, but our feeds are flooded with comparison. It’s the invisible heaviness of feeling behind. The sting of not having a win to post. The fear that you’re quietly being left behind while the world races ahead.
And here’s the kicker. The people who are most vulnerable to anxiety disorder online are often the ones who are trying their best.
1. Social Media Can Mimic Clinical Anxiety
Most people assume anxiety disorder means panic attacks or shortness of breath. But what if I told you that even your morning scroll, which feels casual and harmless, can create the same stress reactions in your body?
The human brain was designed for community, not comparison. But social media turns every scroll into a subconscious competition. That moment when your stomach sinks after seeing your ex get married? Or when you feel your breath quicken because you saw a colleague’s promotion post while you’re still waiting for a callback?
Those aren’t just passing feelings. They’re somatic responses — real, physical symptoms of anxiety disorder.
Social media platforms are endless loops. That constant stimulation keeps your amygdala, the brain’s fear centre, alert. Over time, your body begins reacting to social media as a threat, even if your conscious mind insists it’s just an app.
According to The Swaddle, studies show a direct link between consistent digital exposure and spikes in cortisol levels.
In therapy, I’ve seen women describe waking up exhausted after a night of just scrolling. Their bodies feel wired. Their minds, foggy. And their hearts, quietly aching. That’s not laziness or weakness. That’s a nervous system on edge.
If you’re nodding along, you might also enjoy this reflection on emotional well-being.
2. You’re Not Addicted. You’re Conditioned.
There’s a difference between craving and coping. Many women I work with feel ashamed about how much time they spend online. But what if it’s not about willpower at all?
Let’s talk science.
Every time you get a like, a comment, or a seen tick, your brain gets a small dopamine hit. That’s the same reward pathway that lights up when you eat something delicious or win a small lottery. Social media turns your brain into a reward-seeking machine, and it does it silently, consistently, and cleverly.
A client once said, “I pick up my phone without thinking. I scroll to feel less lonely, but I end up feeling worse.” That’s the trap. You’re not addicted in the classic sense. You’re conditioned by algorithms, by design, by digital architecture that prioritises engagement over emotional health.
A Mayo Clinic article confirms that this constant engagement can cause dopamine depletion and impact emotional regulation over time.
It’s not your fault. But it is your responsibility to unlearn.
Because when your nervous system is trained to feel safe only when it’s stimulated, stillness starts to feel scary. And healing begins when you learn that it’s okay to be offline and okay.
3. Your Feed Is a Mirror, Not a Window
What you see online is not a documentary. It’s a highlight reel, filtered through aesthetics and algorithms. But when you’re already struggling, it’s hard to remember that.
One of my clients, an illustrator, used to follow hundreds of fellow artists on Instagram. “It keeps me inspired,” she said. But slowly, her sketches got fewer. Her self-doubt louder. She’d spend hours comparing line work and follower counts. Until one day she whispered, “I don’t even like drawing anymore.”
Social media feeds don’t just reflect the world. They reflect what the algorithm thinks you should see. And that mirror is tinted. If you’re already feeling low, your brain will filter even the happiest content through a lens of lack.
It’s a vicious loop. The more you scroll, the worse you feel. The worse you feel, the more you scroll, hoping to feel better. The solution? Pause and ask: is this a window into joy or a mirror of my pain?
The World Health Organization reminds us that creating online spaces that promote mental health begins with awareness and boundaries.
4. Comparison Feels Like Failure
You might love your best friend dearly. But when she posts a vacation pic with #Grateful, your stomach knots. You know it’s irrational. But you still feel small.
This is one of the sneakiest symptoms of social media anxiety disorder. You compare your ordinary day with someone else’s filtered milestone, and it leaves you feeling unaccomplished.
One of my clients once said, “I feel like I’m failing, not because I am, but because everyone else seems to be winning loudly.”
Social media magnifies the wins and muffles the struggles. And your brain, wired for story, fills in the gaps. If you’re constantly feeling like the underdog in your own story, that’s not motivation. That’s quiet burnout.
When you’re struggling to feel seen, remember that depression and social withdrawal often hide in plain sight. This piece on depression goes deeper into what that looks like and how to ask for help.
5. Your Nervous System is Tired
Doomscrolling isn’t just a dramatic word. It’s a nervous habit. You’re not just reading. You’re scanning. Absorbing. Bracing.
Let’s break it down:
| Symptom | What You Think | What’s Actually Happening |
|---|---|---|
| Jaw tension | Just tired | Micro-stress responses |
| Shallow breath | Didn’t notice | Hyperarousal from digital content |
| Emotional numbness | “I’m fine” | Freeze response from overstimulation |
6. You’re Not Missing Out. You’re Healing In
FOMO is real. But sometimes, it’s not about missing out. It’s about grieving the idea of a life you thought you’d have by now.
Every time you see a baby announcement or a wedding sangeet, you’re reminded of a version of you that hasn’t arrived yet. That grief deserves space.
When we numb that grief with scrolling, we miss the deeper work. Healing in is about choosing presence. Choosing your pace. Choosing peace over performative joy.
This too is a part of healing anxiety disorder, learning how to sit with longing without letting it define you.
7. Digital Boundaries Aren’t Rigid. They’re Loving
Digital detox doesn’t mean you need to throw your phone into the sea.
Start small:
Mute people who trigger comparison
Schedule one scroll-free evening a week
Follow accounts that nourish, not deplete
Boundaries are not walls. They are invitations. To reconnect. To breathe. To create. To live.
When you honour your mental space, you create room for your nervous system to rest. This is how we start to gently shift out of anxiety disorder patterns and into emotional balance.
Final Reflection
I say this not just as a therapist, but as a fellow woman navigating this strange, beautiful, overwhelming digital world.
It’s okay to feel overwhelmed. It’s okay to feel like everyone else has it figured out. But please remember: social media is not the full story, and neither is your fear.
You don’t have to delete your apps or disappear. You just have to pause, reflect, and realign.
Reach out. Talk to someone. Therapy isn’t shameful. It’s sacred. If you’re struggling, let someone hold space for you. You were never meant to heal alone.
And next time you open your phone, ask yourself: is this lifting me up, or pulling me down? If it’s the latter, it’s time to choose differently.
Let your screen become a sword. Something you control, not something that cuts you.
Healing is a process. But every boundary, every deep breath, every ‘no’ to comparison is a small act of rebellion. And you, my dear, are allowed to protect your peace.
👉 In our daily lives, we care for everything, our families, our work, our businesses, but often forget the closet of the mind that’s storing it all. It’s just as important to clear that mental clutter, to dust off old fears, to give our minds a breath of fresh air.
Do check out the other blogs I’ve written on healing, balance, and emotional clarity in the Body & Balance segment. You might just find the words your heart has been waiting for.
Frequently Asked Questions About Anxiety Disorder and Social Media
1. Can social media really cause anxiety disorder?
Yes, prolonged exposure to social media can trigger symptoms of anxiety disorder. While it doesn’t directly cause the disorder, it can worsen pre-existing conditions by increasing comparison, overstimulation, and emotional fatigue, particularly for women juggling personal and societal expectations.
2. What are signs of anxiety disorder triggered by online use?
If you feel restless, irritable, drained, or start doubting your worth after scrolling, you might be experiencing anxiety disorder symptoms. These include sleep issues, body tension, racing thoughts, and sudden mood drops — all linked to online overstimulation and emotional burnout.
3. Is anxiety disorder the same as feeling stressed?
Not quite. While stress is a short-term reaction to pressure, anxiety disorder is a chronic condition that affects daily life. Social media stress might pass, but anxiety disorder lingers. It affects focus, relationships, and even physical health if not managed early.
4. Can anxiety disorder be managed without quitting social media?
Absolutely. You don’t need to quit entirely. Managing anxiety disorder is about building mindful habits — muting comparison-heavy accounts, setting screen limits, and creating tech-free zones. When social media becomes intentional, not addictive, it can support rather than sabotage your mental health.
5. When should I seek help for anxiety disorder?
If anxiety disorder starts interfering with sleep, relationships, or work, or if you constantly feel on edge, it’s time to seek support. Therapy, journaling, and digital boundaries can help. Remember, healing is a journey, and seeking help is a powerful, brave step forward.
Rina Goswamy is a psychotherapist with 11 years of experience helping women from all walks of life navigate emotional challenges, relationships, and self-discovery. Known for her bubbly warmth and no-nonsense insight, Rina believes therapy doesn’t have to feel heavy — sometimes, all it takes is asking the right question at the right time. Her writing feels like a conversation with a wise friend who just gets it.
