Social media usage, especially Facebook, has skyrocketed in recent years. With over 2 billion monthly active users, Facebook is one of the most widely used social networks worldwide. While Facebook offers many benefits like connecting with friends and family, it also has potential downsides. One major concern is the impact of Facebook usage on mental health, especially anxiety. This article will dive into the question: does Facebook contribute to anxiety?
Anxiety in the Social Media Age
Anxiety disorders are among the most common mental illnesses, affecting over 40 million adults in the US alone. Social anxiety, generalized anxiety, and anxiety tied to specific phobias impact people’s lives in many ways. Symptoms like excessive worry, restlessness, panic attacks, and avoiding social situations can be debilitating.
In recent years, mental health experts have noted an increase in anxiety, especially among teenagers and young adults. This rise coincides with the exponential growth of social media. Correlation does not prove causation, but many studies suggest links between time spent on social media and increased anxiety.
FOMO – The Fear of Missing Out
One way Facebook may contribute to anxiety is by creating a fear of missing out (FOMO). FOMO is the feeling that others are having rewarding experiences that you are not part of. Facebook often triggers this through feeds full of friends’ life highlights.
Seeing posts about parties, vacations, and achievements you weren’t invited to or didn’t know about can stir up anxious social comparisons. FOMO drives users to constantly check Facebook to stay “in the loop,” which may ironically isolate users more in the long run.
Social Comparison
Related to FOMO, social comparison is another factor tying Facebook to anxiety. On social media, it’s nearly impossible not to compare your life to others. Facebook shows carefully curated highlights of friends and even celebrities.
Measuring your own life against the false perfection shown online often leads to negative self-judgment. Feelings of inadequacy and jealousy resulting from social comparison breed anxiety. Teens especially report social media triggers self-criticism about looks and success.
Cyberbullying
Bullying online rather than face-to-face also links Facebook to anxiety struggles. According to one study, over 50% of teens in the US report being cyberbullied. Cyberbullying tactics like harassing messages, embarrassing photos, or exclusion from groups often happen on Facebook.
Being the target of bullying causes significant psychological stress and trauma, including heightened anxiety. Even witnessing cyberbullying of others has been tied to increased anxiety. Facebook’s large social networks and anonymity enable bullying behavior.
Facebook Use and Anxiety
Many studies have directly investigated connections between Facebook usage and symptoms of anxiety. Overall, extensive research shows a correlation between time spent on Facebook and increased anxiety.
Generalized Anxiety
Multiple studies link higher Facebook use to greater generalized anxiety. Generalized anxiety involves chronic worrying, tension, and apprehension without a specific trigger.
One study of over 1,700 young adults found that heavier Facebook users were more likely to have an anxiety disorder. More time on Facebook predicted higher generalized anxiety, even when adjusting for other factors.
Social Anxiety
Given its social focus, it’s logical that Facebook usage also connects to social anxiety specifically. Social anxiety involves fear and avoidance of social situations due to judgment worries.
Research shows the more time college students spend on Facebook per day, the higher their reported social anxiety symptoms. Increased social comparison and self-criticism due to Facebook likely contribute to social anxiety.
Depression and Anxiety
Significant Facebook use may also relate to greater comorbid depression and anxiety. Having both elevated depression and anxiety is common in mental illness.
One study tested over 1,700 adults’ Facebook and Instagram use, depression, and anxiety. More time spent on either platform predicted higher rates of both depressive and anxiety symptoms.
Anxiety Severity
Importantly, several studies confirm not just the presence of anxiety but severity of symptoms relates to Facebook usage.
In one experiment, college students who limited Facebook use to 10 minutes per day over just one week showed significant reductions in anxiety levels. More Facebook time predicted worse anxiety across measures like worry and social discomfort.
Causes of Facebook-Related Anxiety
Clearly Facebook usage often correlates with increased anxiety, but why? A few key factors likely contribute to this relationship.
Negative Social Comparisons
As mentioned above, constantly comparing your real life to others’ filtered “highlight reels” breeds anxious discontent. Meta-analysis of over 80 studies confirmed social media use, including Facebook, predict more negative social comparisons.
Seeing friends and celebrities with “better” lives than yours provokes anxiety. You may worry you don’t measure up or are missing out.
Exposure to Stressors
Facebook also exposes users to anxiety-provoking stressors more often. Arguments with other users or disturbing news headlines can trigger anxiety episodes. One study found that simply viewing your Facebook feed leads to lower self-reported emotional well-being.
Frequent exposure to “secondhand stress” from others’ problems may also burden users with anxiety over time. Facebook essentially compounds sources of potential stress and anxiety.
Addiction Feedback Loop
Additionally, the addictive nature of Facebook promotes habitual anxiety-inducing use. Facebook purposefully provides intermittent “rewards” of likes, responses, exciting posts, etc. to reinforce checking.
This addictive loop of use, reward, and seeking more reward can feel anxiety-provoking. Users feel anxious when not on Facebook and anxiety when engaging content that triggers social comparison or arguments.
Pressure to Self-Promote
Finally, the need to present yourself positively on Facebook also stirs anxiety. Facebook encourages selective self-promotion and carefully curated images. The pressure to appear perfect, accepted, and accomplished to others causes anxiety surrounding self-presentation.
Does Anxiety Cause More Facebook Use?
The link between Facebook and anxiety may also work in reverse – pre-existing anxiety drives more social media use. For those already struggling with anxiety, Facebook can become a coping mechanism that offers temporary relief but ultimately makes anxiety worse.
Avoidance of In-Person Contact
People with social anxiety may turn to Facebook to avoid anxiety-inducing in-person interactions. Facebook allows you to stay connected without confronting feared social situations.
However, reliance on Facebook to avoid in-person contact tends to worsen social isolation and anxiety. It prevents learning real social skills that build confidence and resilience.
Compulsive Use for Relief
Similarly, people may compulsively overuse Facebook to relieve other worries. Checking Facebook constantly can provide a brain-numbing distraction from anxious thoughts or feelings.
Unfortunately, this avoidance strategy prevents developing healthier coping skills. And any relief is temporary before anxiety resumes, fueling more obsessive Facebooking.
Validating Feedback Seeking
Those struggling with anxiety, low self-esteem, or depression may overuse Facebook to validate themselves through likes and comments. Positive feedback releases dopamine, temporarily easing negative feelings.
But regularly seeking external validation on Facebook often worsens anxiety and negative social comparisons in the long run. It prevents building true self-acceptance and inner confidence.
FOMO itself breeds anxiety
For some, FOMO is not just a result of but reason for excessive Facebook use. Fearing missing out on connections drives constant checking. But this compulsiveness increases exposure to anxiety-provoking content that fuels more FOMO.
It becomes a vicious anxiety cycle – you feel anxious so you check Facebook, but checking causes more anxiety you try to ease by rechecking Facebook, and so on.
Tips to Limit Facebook Anxiety
How can you enjoy Facebook’s benefits while minimizing its tendency to provoke anxiety? Here are some research-backed suggestions:
Restrict Usage Time
Limit total time spent daily on Facebook, ideally 30 minutes or less. Stop mindless scrolling. Checking only purposefully prevents overexposure to anxiety triggers.
Avoid Before Bed
Don’t use Facebook right before bed, as emotional content can delay sleep onset and impair sleep quality. Both inadequate sleep and late-night screen time worsen anxiety.
Manage Notifications
Turn off non-essential Facebook notifications to reduce distractions and compulsive checking urges. Disable push notifications on your phone altogether using settings.
Log Off More Often
Build in Facebook-free days or periods like weekends or vacations. Take Facebook “sabbaticals” for a week or month occasionally. This “resets” your brain to resist overuse.
Unfollow Anxiety-Provoking Contacts
Unfollow or hide Facebook friends whose posts trigger envy or lower your self-esteem. Curb social comparison-driven anxiety. Unlike unfriending, they won’t know you unfollowed them.
Avoid Facebook During Triggers
Be aware of personal Facebook anxiety triggers like boredom, loneliness, or procrastination on tasks. Substitute a healthier activity or pause Facebook when vulnerable.
Use Apps to Monitor Usage
Try apps like Moment, Offtime, or Space that track time on Facebook and alert you when you exceed limits. Making overuse obvious helps motivate change.
Log In via Browser
Log into Facebook via web browser instead of the app on your smartphone. This adds an extra step to make accessing Facebook more conscious. Apps make mindless use easier.
Favor In-Person Contact
Prioritize seeing friends and family face-to-face over Facebook interactions. Don’t let Facebook replace deeper in-person social connections tied to well-being.
Focus on Your Goals
Spend more time on activities aligned with your personal goals like exercising, reading, or a hobby. Redirect time and mental energy away from unfulfilling Facebooking.
The Bottom Line
Facebook can be anxiety-provoking due to factors like:
– Social comparison and FOMO
– Frequent exposure to stressors
– Its addictive nature
– Pressure to self-promote
Pre-existing anxiety may also drive increased Facebook use as an avoidance or validation-seeking strategy. This often worsens anxiety more.
Luckily, following smart Facebook habits can prevent it from amplifying your anxiety. Limit usage, be aware of personal triggers, take Facebook breaks, and prioritize in-person connections. Keep Facebook in perspective rather than letting it negatively consume your attention and well-being.
References
Anxiety Disorder Statistics
ADAA. (n.d.). Facts & statistics. https://adaa.org/about-adaa/press-room/facts-statistics
Rise in Anxiety and Depression
Twenge, J. M., Cooper, A. B., Joiner, T. E., Duffy, M. E., & Binau, S. G. (2019). Age, period, and cohort trends in mood disorder indicators and suicide-related outcomes in a nationally representative dataset, 2005–2017. Journal of Abnormal Psychology, 128(3), 185–199. https://doi.org/10.1037/abn0000410
Cyberbullying and Anxiety
Selkie, E. M., Fales, J. L., & Moreno, M. A. (2016). Cyberbullying Prevalence Among US Middle and High School-Aged Adolescents: A Systematic Review and Quality Assessment. Journal of Adolescent Health, 58(2), 125–133. https://doi.org/10.1016/j.jadohealth.2015.09.026
Facebook Use Predicts Anxiety
Shensa, A., Escobar-Viera, C. G., Sidani, J. E., Bowman, N. D., Marshal, M. P., & Primack, B. A. (2017). Problematic social media use and depressive symptoms among U.S. young adults: A nationally-representative study. Social Science & Medicine, 182, 150–157. https://doi.org/10.1016/j.socscimed.2017.03.061
Limiting Facebook Reduces Anxiety
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751
Social Media Increases Negative Social Comparisons
Lee, E. B. (2014). Facebook Use and Social Comparison Orientation: A Meta-Analysis. Mass Communication and Society, 17(4), 501–522. https://doi.org/10.1080/15205436.2013.846383