To wonder if my phone is making me anxious?

[bor]

Always had low level anxiety, worse with stress/certain life changes

Whenever I feel I need to decompress I sit and scroll and scroll. Instagram, Facebook, Mumsnet, Tiktok. My screen time is horrendous and I’m actually embarrassed by it when the notification comes through every week. I compare myself. I worry about money and what’s going on in the world. If I am doing enough. I absorb other people’s situations (threads on here, videos on the internet) and sometimes think about them hours or days later. Without my phone there would be none of this extra info or brain clutter and surely space for other, more meaningful stuff?

AIBU? Could it be contributing to me feeling anxious and stressed?

Probably not sweetie x Have you had anxiety before?

Yeah it’s always been an issue. I am almost addicted to my phone though, it’s never out my hand. It’s only recently that I’ve reflected whilst being on it and realised that I actually feel very uptight and not chilled out when I’m on social media

Maybe it is not the phone per se but the feelings that it makes you feel?

Yeah, I was speaking loosely. Ie what I do on my phone - social media

There are quite a few credible studies linking excessive social media use to increased anxiety levels.

I think it's worth speaking to your gp about but also reducing screen time in the interim.

Feel better soon OP

Take a week off social media and see how it makes you feel?

Scrolling causes temporary dopamine hits that don't last. It's a bit like a sugar spike. You'll feel better if you do activities that promote 'happy hormones' with longer lasting results. Exercise, walk outdoors, nice long bath, sex or massage.

Yes, I am addicted to my phone at times as well and it makes me so much worse, but being neurodiverse I have a dopamine seeking brain. I need to wean myself off it but for that to happen you need everyone on board as it's been shown seeing others on their phones leads to you searching yours out.

Having a 'phone cage' and times I can look works for me but only when everyone does it. The moment she starts scrolling it all goes to shit.

You're not the only one who's addicted to your phone believe me! I also think that social media makes many people feel tense and anxious

When I use my phone too much, I don’t sleep properly. When I don’t sleep properly, I eat more crap, mainline sugar etc. So yes, I think it can make you anxious

I completely relate. We're constantly bombarded with information, adverts, images of 'perfection'. Even though I know it isn't healthy, I scroll far too much. It's so addictive.

I compare myself. I worry about money and what’s going on in the world. If I am doing enough. I absorb other people’s situations (threads on here, videos on the internet) and sometimes think about them hours or days later.

If this is how social media makes you feel, then yes, it's obviously contributing to your anxiety.

I would be wary of blanket statements like 'Phones are bad for us' and 'All the research says social media is bad for us' because it is absolutely not as simple as that. But social media can be bad for some of us, definitely, and it sounds like you need a break from it.

If I feel I'm on my phone too much, I usually try and find something to do that's as analogue as possible - like a craft type activity or a jigsaw puzzle or baking or something - and listen to an audiobook or podcasts while I'm doing it. I'll put the phone down to one side and either play the content through a smart speaker or use Bluetooth headphones to listen and I don't touch my phone.

I would also recommend disabling notifications as much as you possibly can. I have notifications for WhatsApp, because that's where I'm genuinely sociable and have fun conversations rather than just idly scrolling, but not for things like Facebook and Twitter or games.

A lot of the time, social media is a really good thing for me - but there are times when I do need a break from it.

It definitely makes it worse. Can you try a week of cutting it down to 30 mins max? Maybe 15 in the morning and 15 in the evening. Make sure you have a book or newspaper or magazine to hand.

Actually I have noticed I'm much calmer without my phone. Less distraction. Less busyness in my brain can focus more. So actually I do think scrolling through your phone isn't great so if you can limit it and perhaps, read a book, go for a walk, have a relaxing bath, watch a film. etc instead and leave your phone off you feel better for it.
Not saying it will fix everything but can help.

I find that scrolling makes me anxious. It's not even the content that I'm scrolling, more that my brain is trying to take in too much information too quickly (I read a lot faster than anyone can speak) and that leads to a feeling of stress and overwhelm. It's also a method of procrastination and then whatever I'm putting off becomes a bigger issue than it needs to be, causing more stress.

I would say that it's definitely not helping your anxiety levels. I was like you...constantly on my phone, scrolling Facebook, instagram, Twitter/X, TikTok. So many hours and hours wasted each day. And I felt increasingly pessimistic and stressed by the state of the world, people's horrible opinions etc. Finally, 3 months ago, enough was enough and I deactivated all social media accounts and tbh it felt like a weight was lifted straight away without all the associated negativity of social media. I don't miss any of it at all. My mood is better and I don't feel weighed down with "stuff" filling my head and wasting my time. I can't imagine activating my accounts again.

Learn to discern between thexwheat and the chaff. But while you are finding out how to do that, hide your phone. Copy important numbers and then old school phone on landline if you have to

Yes. I'm anxious and used to get more anxious about if certain people hadn't 'liked' my posts etc like maybe I had done something to upset them. I downloaded an app that limits use on certain apps and turned it on for fb and some others. It actually removes the apps from your phone for however long you have set it and I now haven't posted on fb since November. I just can't be arsed. Everytime I think about making a post I just think who am I actually telling this to. Anyway I digress. Phone addiction is a real thing and it definitely contributes to anxiety

Take a break from it and listen to some podcasts instead, go for walks, listen to music.
See how you feel after a few days.

Ohh what app is it that please?

Sorry that was for @teaandtoastwithmarmite

Absolutely it will be. Delete/freeze your social media accounts and make a concerted effort to leave the house for at least a minimum of an hour a day and find another activity to occupy your hands with. Treat it the same as a smoking addiction - either go cold turkey or wean yourself off with a substitution

I am the opposite with the anxiety over my phone. When I'm having a wobbly any notification sends me panicking. I will use my phone to listen to downloaded podcasts on aeroplane mode for days at a time and haven't had fb, messenger, ig for a long time now. I can only guess how much worse my anxiety would be if I still used social media.

I only use MN now. It's easy to step away from if I need to and I don't see it as SM. Maybe because it's anonymous, mostly scrolling and people aren't contacting me

Actually just last week after 3 days of non stop being on my phone shopping for Christmas presents then furniture my anxiety was through the roof. My eyes were sore, I could feel my throat closing and I was close to tears. I had to ask my DP for a mental health day and to take care of toddler ds while I laid down in bed. I fell asleep for 6 hours and woke up myself again

Being on my phone does not agree with me at all

Both my son (25) and I found that when we drastically cut our screen time we felt less anxious - but it’s really hard to do! These tiny screens have us all so addicted!
i Would definitely suggest trying to cut down and start reading books or knitting or something xx

Get a Kindle, read that instead and put your phone in a phone jail (box on the shelf)