What to Do If Social Media Is Causing Anxiety Right Now but You Can't Stop Scrolling

Mental-health experts recommend setting specific time slots for social media use. Limit yourself to one to three instances per day, and make sure they’re not right when you wake up or just before bed. “Our minds are very susceptible first thing in the morning, which then clouds your judgment for the rest of the day,” explained Tony Ortega, a licensed clinical psychologist in New York City. “Reading bad news before bedtime is a recipe for insomnia.”

Think of your social media time slots as appointments, said David Carbonell, PhD, a clinical psychologist and author who specializes in treating anxiety. Check in with a few trusted sources on a fixed, daily schedule. “When you feel an urge to check outside of your schedule or scan other sources, remind yourself of your plan and continue with your regular activity until your next scheduled time arrives.”

“It won’t help to check news every 15 minutes,” said Jennifer Wolkin, PhD, an NYC-based licensed clinical psychologist. “This won’t lead to any more productive action and will only serve to induce panic.” Keep yourself informed but not overloaded, she said. “Saturating on social media can literally overwhelm our brains.”

“Stick to three main social media sites or newsgroups to get your information on social media,” Dr. Ortega said, adding that these should be “sources you trust, not necessarily like.” Dr. Carbonell recommended following the Centers For Disease Control as well as a solid local source, such as your state or local health agency.

On the flip side, you want to avoid information from people who aren’t attached to a verified source like the CDC or World Health Organization. “If a certain person’s or group’s posts cause anxiety, stay away from that person or group,” Dr. Ortega said. “We choose how we consume social media. Use your power of choice.”

Pay attention to any social media interactions, posts, or users that feel negative or induce anxiety, said clinical psychologist Carla Manly, PhD. “Reduce contact in those realms. Engage only in social media interactions that feel uplifting and supportive.” That might mean blocking or muting certain sources or people, either permanently or until the current crisis passes.

Cutting back on social media can be easier said than done. To help you curb the habit, try setting a usage limit in your settings for a certain site or app, said Alexandra Finkel, LCSW, co-owner and therapist at Kind Minds Therapy. You could also set a timer on your phone for 10 or 15 minutes, said Marie Coma-Thompson, LPCA, a therapist at Bridge Counseling and Wellness in Louisville, KY. “When the timer goes off, put your phone down for a breather.”

It’s easy to mindlessly click on Twitter, Facebook, or Reddit before you realize what you’re doing. Try to notice when you’re heading in that direction and stop before you get sucked in. “Take a few breaths, relax, and then ask yourself, ‘What information do I really need right now?'” said neuroscientist Jud Brewer, MD, PhD, head of the Mindfulness Center at Brown University and founder of MindSciences. He noted that you’re probably already aware of the things you really need to know that directly affect your actions: the importance of social distancing, washing your hands, and staying home if you feel sick. (Reminder: here are the current approved ways to treat and prevent coronavirus.)

If you want updates on the broader situation, go directly to the sources you trust instead of scrolling until a headline pops out at you. Remember to keep to your time limit when reading global news, which can become overwhelming quickly.

“If you have someone that is not bothered by the media or social media, have them give you a summary. Let them be your social media update,” said Kelly O’Loane, MSN, a psychiatric-mental-health nurse practitioner and therapist at Bridge Counseling and Wellness in Louisville, KY. “Ask for the big picture. What is essential for me to know?”

Social media isn’t all negative, anxiety-inducing news. “During a period when social distancing has become the new normal, using tools such as Zoom, Skype, and other audio-visual platforms to interact can be helpful,” said Maggie Craddock, LCSW. Using social media to connect with loved ones can ease your loneliness and support others who are also feeling isolated.

Still, if social media is too much of a trigger for you, Dr. Brewer recommended backing away from the messaging apps and opting for phone calls or FaceTiming. For some, “social media may not be the place to find true connection.”

What you’re looking for on social media – distraction, entertainment, a break – you can often find elsewhere. When you feel the urge to check the closest feed, Finkel recommended getting up and physically removing yourself from your phone or computer. Take a walk, or if you have time, do a quick workout (or even just a single exercise) right at home. “Releasing endorphins is an effective way to fight stress and anxiety and to give your mind a break from everything.” You could also try listening to soothing music, she said.

“Even though sometimes it can feel reassuring to understand what is going on in the news, it is also OK to step away and read a book, practice self-care, and focus on other tasks at hand,” said Mia Rosenberg, LCSW, psychotherapist and owner of Upsider Therapy in NYC. “Because information surrounding the coronavirus is easily accessible, you can feel confident knowing that if you walk away for a little, you can retrieve updated information when you are ready.”