Social Media, Anxiety, FOMO & Loneliness: What’s the Link?

Social media is all but a small portion of what comprises the social reality of the world. However, for most of us today, it has turned into the center of our individual worlds. It has led to strengthening of communities and building of shared connections, provided platforms for creative expression, and helped in raising worldwide awareness on important issues.

While it has its perks and wonders, the fact remains that over-dependence on anything will always lead to trouble. Why do we tend to be so dependent on it, though?

The nature of social media in itself is such that it is easily addictive. Similar to gambling impulses or an addiction to nicotine, alcohol, or caffeine, social media builds psychological cravings. This can be attributed to its vastness of information and content, to its connection with large aspects of your life and most of all, to its reward system. Its reinforcing nature causes the production of dopamine, the “feel-good” chemical. This happens, let’s say, every time someone likes your post or comments on your picture and you feel a push of validation. This leads to a constant need for that dopamine rush that comes from notification pings and message alerts.

Naturally, the easier it is to excite the nervous system, the harder it is to bring it back to a balanced state. This excitation may be temporary but its effects are not- because you keep trying to replicate the feeling by, let’s say, checking your phone constantly or posting pictures without being mindful of the passing moment.

The more rewards you seek and the more you engage with that surface need, the more out of touch with your deeper needs you grow. While consciously, you keep engaging with new information; your subconscious keeps growing heavier with too much to keep up with, creating mental health problems.

Anxiety & FOMO- The Endless Spiral

Recent research evidence points towards the fact that the withdrawal anxiety or “the fear of missing out” that one feels when not in touch with social media actually gets worse due to the addition of more anxiety. This additional anxiety is caused due to upward social comparisons (feeling inadequate as compared to others), being exposed to triggering content and feeling as though one is not doing enough in their real life, leading to more time spent engaging with content that helps one escape the difficult questions of their actual lives.

Evidently, most of us have annoyingly short attention spans and longer boredom rants than our abilities to concentrate on vital tasks. By the time one keeps their phone aside, they feel even more drained than they did when they picked it up trying to reduce the initial anxiety. This vicious cycle helps social media platforms thrive.

Loneliness- How Connected Are We?

One of the most concerning impacts of this cycle is prioritizing social media interaction over real life relationships. Online interaction is impersonal and easier to conduct than face-to-face conversations that create social anxiety. However, it does not help in forming interactive skills that one needs to efficiently live in the real world.

Research has found that the security blanket of social media that allows you to be whoever you want online actually makes you feel more isolated and lonely. This loneliness is increased due to negative social media experiences like cyberbullying, unpleasant content, social comparison and losing followers or being unfriended. These feelings, when experienced for prolonged periods of time can seriously weaken one’s self-esteem, productivity and lead to depression and anxiety disorders.

How to Create a Better Relationship with Social Media?

While it may not be possible to live a social media-free life in today’s scenario, it is possible to effectively manage your life with it. Here are some ways to achieve that balance:

Out of sight, out of mind– Keeping your devices away from you when wanting to concentrate on a task or spending quality time with yourself or your loved ones works wonderfully.
Use apps to track your social media usage– Knowing your average usage time can help you set boundaries and having your phone itself tell you that it is enough might not actually be a bad idea.
Break up with toxic content– Unfollow accounts and unsubscribe channels that disturb and destabilize you. Prioritize your mental health and personal growth.
Develop hobbies and to-do lists– What better way to connect with yourself and derive pleasure from doing meaningful work every time you feel out of sorts? If not an alternative to social media, it is surely something that can revitalize you.
Connect with loved ones– Family, friends, significant others and pets are the relationships that ground and nourish us. Make it a point to schedule time slots just for them– in person.
Set strong ground rules– These might be not using phones on the dinner table, before bed and immediately after you wake up, while working out, reading or watching films.
Disable social media notifications– You don’t have to unlock your phone every time you hear a ting if you don’t hear them that often. Choose only those apps to notify you that are important for your everyday functioning.
Digital detox– Take breaks from social media especially during periods that are overwhelming for you, for example, the holidays.

To conclude, nurturing a mindful mindset and prioritizing your mental health are the two wheels of a bicycle called wellness. While just disconnecting from social media might not entirely tackle issues like anxiety and loneliness, it surely does help. To address them more in depth, reach out to your mental health care provider and work towards a happier you.