The Anxiety of Social Media: Why Doomscrolling Overwhelms Us

I recently listened to Jonathan, author of The Anxious Generation, and one idea really stuck with me: the way people born or raised in the 2010s are experiencing unprecedented levels of anxiety—and social media is a huge factor.

It got me thinking about my own relationship with scrolling. How often do I pick up my phone, intending to check something quickly, only to find myself trapped in an endless loop? Scrolling, scrolling, scrolling, unable to put the phone down. And the more I scroll, the more anxious I feel.

When I really consider it, the experience mirrors something that would be overwhelming in real life. Imagine someone standing in front of you, talking incessantly, changing topics every few minutes, bombarding you with information, and not giving you a chance to respond. Most people would feel overstimulated, anxious, maybe even shut down after just a few minutes. Social media does the same thing—but without the natural cues of fatigue or personal boundaries.

Our brains are taking in endless streams of information at a pace they cannot handle. And just like in an overwhelming real-life conversation, the result is numbness. This is what doomscrolling feels like: a dissociative state that develops when our minds are overstimulated but still compelled to keep consuming.

The problem is compounded because social media is no longer just a source of information—it has become a primary source of companionship and entertainment. Without it, many of us feel lonely, bored, or at a loss for how to fill our time. And that discomfort is something most of us are not taught to sit with.

We forget—or never learn—how to simply be with ourselves. How to find contentment in quiet moments or connect with people in real life. The instant gratification and constant connection of social media has made it easy to avoid those skills entirely.

What This Means for Our Mental Health

• Anxiety thrives in overstimulation. The endless feed of curated images, opinions, news, and memes keeps our nervous system in a heightened state.

• Our sense of self and boundaries can erode. Without pause, we are constantly comparing, judging, or absorbing information that isn’t relevant to our own lives.

• Loneliness and boredom become intolerable. Social media acts as a sedative—but a temporary one, leaving us more restless and anxious once we put it down.

Moving Toward Awareness

Awareness is the first step. Notice when your scrolling becomes automatic, when your body feels tense, or when your thoughts feel scattered. Recognize the difference between using social media intentionally versus being passively consumed by it.

Small changes can make a difference:

• Set intentional time limits.

• Replace some scrolling with a quiet walk, journaling, or a conversation with someone in real life.

• Practice noticing discomfort without immediately trying to fill it. Sitting with boredom or silence can rebuild tolerance for presence.

Social media is not inherently bad—but when it becomes our default for entertainment, information, and connection, it can overwhelm our nervous systems, increase anxiety, and disconnect us from the world around us. Learning to slow down, to disengage intentionally, and to sit with ourselves is not just a skill—it’s a form of self-care for a generation addicted to stimulation.

Reflection Exercise: Observe Your Scroll

Here’s a simple exercise to bring awareness to your social media use:

1. Pick a specific platform and set a timer for 5 minutes. Open it and notice how you feel before scrolling. Are you anxious, bored, excited, or restless?

2. Observe your body. Are your shoulders tense? Is your jaw tight? Are your eyes darting from one post to the next?

3. Notice your impulses. Do you keep scrolling even when nothing feels satisfying? Are you comparing yourself to others or feeling pressure to keep up?

4. Pause and reflect. After the timer ends, close the app and take a few slow breaths. Ask yourself: How do I feel now? What did I gain or lose in these few minutes?

5. Optional journaling. Write down your observations. Note patterns or triggers that make scrolling feel compulsive. Over time, this can help you reclaim control and choose your social media intentionally.

Social media is not inherently bad—but when it becomes our default for entertainment, information, and connection, it can overwhelm our nervous systems, increase anxiety, and disconnect us from the world around us. Learning to slow down, to disengage intentionally, and to sit with ourselves is not just a skill—it’s a form of self-care for a generation addicted to stimulation.