Social media is a double-edged sword, isn’t it? It connects us to the world, but it can also heighten our anxiety.

Hi there, I’m Lachlan Brown, founder of Hack Spirit and a mindfulness expert. I’ve spent years studying Buddhism and psychology to uncover how we can live more peaceful, meaningful lives.

And I’ve found that social media can often be a significant roadblock on that journey.

Psychology tells us there are clear signs that social media might be increasing your anxiety levels. 

So stick with me as we explore these signs and learn how to better manage our relationship with social media.

1) The comparison trap

It’s almost impossible not to compare ourselves to others on social media, isn’t it? This is what psychologists refer to as the “comparison trap”.

We scroll through our feeds and see friends on luxurious vacations, colleagues getting promotions, or people our age buying their first homes. It’s a one-way ticket to feeling inadequate.

But here’s a mindfulness truth for you: comparison is the thief of joy.

What we see on social media is often just a highlight reel. People curate their lives to show the best parts, not the struggles or mundane aspects. And that’s okay.

The key is to understand this and not let it affect our self-esteem. To navigate this, practice self-compassion and remember that we’re all on our own unique paths.

2) The constant need for validation

Raise your hand if you’ve ever felt a surge of happiness when a post gets a lot of likes or shares. I’ll admit it, I have.

It’s human nature to seek validation and approval, and social media platforms are designed to exploit this.

But as the Buddhist saying goes, “You have enough. You do enough. You are enough.”

The ‘like’ button is not a measure of your worth or your success. It’s just a digital thumbs up, and yet we can find ourselves obsessing over it, checking our notifications every few minutes.

This constant need for validation can lead to anxiety, stress, and reduced self-esteem.

It’s important to remember that our value doesn’t come from outside approval but from within. We should aim to cultivate self-love and self-acceptance, independent of how many likes our latest post received.

3) Distraction from the present

Social media can be a massive distraction. We reach for our phones in any spare moment, scrolling through feeds instead of simply being present.

This constant distraction is not only bad for our mental health but also goes against the core principles of mindfulness and Buddhism.

Buddha himself said, “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”

When we’re constantly on social media, we’re not living in the present. We’re absorbed in other people’s past moments or planning for future ones.

This can lead to anxiety, as we’re not giving our minds the space to rest and simply be.

It’s crucial to set boundaries with social media use. Consider allocating specific times for checking your feeds and make an effort to be fully present in your real-life moments. 

4) The illusion of connection

Here’s a bitter truth: Social media can give us the illusion of connection, while in reality, it often leaves us feeling more isolated than ever.

We might have hundreds or even thousands of “friends” or “followers” online, but how many of them can we turn to in times of need? How many of them truly know us beyond our carefully curated posts and pictures?

This kind of superficial connection can lead to feelings of loneliness and anxiety. It distracts us from forming genuine, fulfilling relationships that require time, effort, and presence.

Mindfulness teaches us the value of genuine connection – being fully present with others, listening deeply, and sharing authentically.

It reminds us that real-life interactions are not replaceable by likes, shares, or comments.

So next time you find yourself mindlessly scrolling, consider reaching out to a friend for a chat or better yet, meet them for a coffee. Real connections happen offline.

5) The amplification of negativity

Have you ever noticed how negativity can seem amplified on social media?

One negative comment or post can quickly spiral and dominate our thoughts, overshadowing all the positive interactions.

I’ve seen this in my own experience. As someone who has published a book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I’ve had to learn not to let negative reviews or comments on social media dictate my mood or self-worth.

In Buddhism, we learn about the principle of equanimity – maintaining a calm and balanced mind regardless of the situations we face.

It’s not an easy skill to cultivate, but it’s invaluable, especially in the face of amplified negativity on social media.

When you encounter negativity online, try to practice equanimity. Don’t let it cloud your entire day. Instead, acknowledge it and then let it go.

Your peace of mind is too valuable to be disrupted by a negative comment on social media.

6) The trap of instant gratification

Social media thrives on instant gratification. A like, a comment, a share — these are all immediate rewards that keep us hooked.

But this constant need for instant feedback can make us impatient and anxious when things in real life don’t happen as quickly.

This is where mindfulness and Buddhism can offer some wisdom. Both practices teach us the value of patience and the beauty of slow, steady progress.

As the old Buddhist proverb goes, “There is no path to happiness: happiness is the path.”

It’s key to remember that real life isn’t about instant wins or constant validation. 

7) The addiction to scrolling

Let’s be honest, social media can be addictive. The endless scrolling, the constant updates, the fear of missing out – it’s designed to keep us hooked. And this addiction can lead to heightened anxiety and stress.

Jon Kabat-Zinn, renowned mindfulness expert, once said, “The little things? The little moments? They aren’t little.”

And he’s right. Every moment we spend mindlessly scrolling is a moment we’re not present in our lives.

It’s a moment we’re not engaging with the world around us, not appreciating the ‘little things’ that make life so beautiful.

The key is to become aware of this addiction and make conscious efforts to control our usage.

Set boundaries, use apps that track your time spent on social media or even schedule ‘digital detox‘ days.

The world outside your screen is full of wonderful experiences waiting for you to notice them. Don’t let them pass you by while you’re lost in the digital world.

Final thoughts

If you’re interested in learning more about mindfulness and Buddhism principles that can help you navigate the digital age with less stress and more peace, I invite you to check out my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego.

Life is happening here and now. Don’t let it pass you by while you’re lost in the digital world.

Stay present, stay mindful, and stay true to yourself. Peace and happiness are attainable, even in our hyper-connected world.