Have you ever shared a post on social media, only to feel an immediate wave of anxiety afterward?
You might find yourself checking for likes, comments, or reactions every few minutes—or overthinking every word, photo, or emoji you’ve used. If this sounds familiar, know that you’re not alone.
As an anxiety therapist, I hear this concern a lot. Social media is designed to connect us and let us express ourselves, yet for many, it becomes a trigger for self-doubt, overthinking, and even full-blown panic. In this blog post, I’ll explain why this happens and share some practical tips to help you manage post-sharing anxiety.
(Click below to listen to an audio version of this post.)
Why Social Media Triggers Anxiety
Social media is a powerful tool, but it plays into some deeply ingrained human tendencies that can make us feel vulnerable. When we post online, we’re often stepping into a complex social ecosystem where validation, comparison, and even negativity can affect our emotional well-being. Here’s why social media can trigger anxiety:
1. The Need for Validation
Humans are wired to seek connection and approval. When you post, you’re essentially putting yourself “out there,” which can feel risky. The likes, comments, and reactions you receive (or don’t) act as a form of social validation. If the feedback isn’t what you hoped for, it can feel like rejection—even though that’s rarely the case.
2. Perfectionism and Overthinking
Many of us want to present our “best selves” on social media, but this can lead to overanalyzing every detail of a post. After you hit “share,” your brain might replay it over and over, wondering if it came across the way you intended.
3. Fear of Judgment and Social Media Negativity
Social media can feel like a public stage, where you’re open to feedback from friends, family, colleagues, and even strangers. Sometimes, that feedback isn’t positive—and that’s where anxiety can spike.
Modern social media comes with its own set of challenges, including trolling (deliberate, hurtful comments meant to provoke) and cyberbullying (repeated online harassment). Even if your post isn’t controversial, rude or dismissive responses can leave you feeling exposed and vulnerable.
For example:
- Sharing a personal opinion can invite disagreements, and some people may express their views in harsh, aggressive ways.
- Trolls often target people just to vent their own anger or frustration, hiding behind the anonymity of a screen.
- Subtle, passive-aggressive comments from acquaintances can also sting and make you second-guess your choices.
These interactions can make social media feel like a minefield, especially if you’re already prone to anxiety. Even when you know that rude comments say more about the person posting them than about you, it’s hard not to take them personally.
4. Dopamine and the Reward Loop
Platforms like Instagram, Facebook, and TikTok are designed to keep you engaged. Every like, comment, or share triggers a small dopamine hit in your brain, creating a reward loop. But when engagement slows or doesn’t meet your expectations, it can lead to feelings of insecurity or failure.
5. The Pressure to “Keep Up”
Social media moves fast. Trends, opinions, and conversations change by the minute, and it can feel overwhelming to keep up. If you miss a trend or your post doesn’t get traction, it can spark feelings of inadequacy or FOMO (fear of missing out).
Social media isn’t inherently bad, but it can amplify insecurities, especially when negativity or judgment is involved. Recognizing these triggers is the first step toward managing them—and learning to navigate the online world in a way that feels healthier and more empowering.
Real-Life Examples of Social Media Anxiety
Sometimes, it can help to know you’re not alone in how you feel. Here are two real-life examples of people who experienced post-sharing anxiety and how it impacted their day. These stories are fictional but based on common experiences I’ve seen in my work as an anxiety therapist.
Emma’s Story: Overthinking Every Detail
Emma is a 29-year-old graphic designer who loves sharing her creative projects on Instagram. One morning, after weeks of working on a new illustration, she finally built up the courage to post it. At first, she felt excited and proud of her work. But as the minutes ticked by, she started second-guessing her post.
- “What if people think it’s not good enough?”
- “Was the caption cheesy? Did I use too many hashtags? Maybe I’m coming across as desperate.”
Emma found herself opening Instagram every few minutes to see if anyone had liked or commented. When the engagement wasn’t as high as she hoped, her mood took a nosedive. She started fixating on her follower count, wondering if people had unfollowed her because of her post.
The anxiety consumed her entire day. She couldn’t focus on her work, skipped lunch because she wasn’t hungry, and even turned down plans with friends because she felt too drained. By the end of the day, the pride she had initially felt about her illustration was completely overshadowed by self-doubt.
James’ Story: Fear of Judgment
James, 36, rarely posts on social media, but after completing his first 5K run, he decided to share a photo of himself at the finish line. He felt proud of his accomplishment and wanted to inspire others. But as soon as he hit “post,” the doubts crept in.
- “Do I look awkward in that photo? What if people are judging me?”
- “Maybe I shouldn’t have shared this—it’s not a big deal. Other people run marathons, and here I am bragging about a 5K.”
James spent the rest of the day obsessing over what people might think. He imagined his coworkers laughing at his post or old school friends rolling their eyes. Even when supportive comments started coming in, he dismissed them, thinking, “They’re just being polite.”
By the evening, James regretted posting altogether. He felt embarrassed, anxious, and insecure, even though no one had actually said anything negative. His anxiety made it impossible to enjoy the sense of accomplishment he’d felt after his run.
What We Can Learn from Emma and James
Both Emma and James experienced what many of us go through after sharing online: a spiral of overthinking, self-doubt, and fear of judgment. Their anxiety didn’t just stop at the post—it lingered, affecting their entire day and how they felt about themselves.
If you’ve ever felt like Emma or James, know that these feelings are valid but not permanent. The key is learning to interrupt the cycle of overthinking and reconnect with your original intention for sharing. It takes practice, but you can build a healthier relationship with social media—and with yourself.
These stories are meant to remind you that you’re not alone. Social media anxiety is a shared experience for many, and it’s something you can work through. If you’re looking for more support, check out our resources at Mynd.Works. You deserve to feel confident and calm about how you connect with the world.
Tips to Reduce Social Media Anxiety
The good news? You can take steps to ease the anxiety that comes with sharing online. Here are some practical strategies to help you manage those post-sharing jitters:
1. Pause Before You Post
Before hitting “share,” ask yourself:
- Why am I posting this?
- Am I sharing this for me, or for validation from others?
- How will I feel if I don’t get the response I’m hoping for?
Taking this pause can help you reconnect with your intentions and remind you that your worth isn’t tied to the reactions you receive.
2. Set Boundaries Around Checking
Constantly refreshing your feed to check for likes or comments can make anxiety worse. Instead, try setting specific times to check your post—maybe an hour after posting and then again later in the day.
If it’s hard to resist the urge, consider turning off notifications for social media apps. This way, you’re not constantly reminded to check.
3. Practice Self-Validation
Instead of relying on external likes or comments to feel good about your post, practice validating yourself. Acknowledge your courage for sharing and remind yourself why your voice matters.
Try saying things like:
- “I’m proud of myself for being authentic.”
- “What I shared matters, regardless of how it’s received.”
4. Limit Comparison
It’s easy to compare your post’s engagement to someone else’s, but remember: social media is a highlight reel. People rarely share their struggles or failures. Focus on your own journey and avoid measuring your worth by someone else’s curated content.
5. Shift Your Focus
Instead of fixating on how your post is performing, shift your energy to something productive or enjoyable. Go for a walk, call a friend, or dive into a creative project. Taking your mind off social media can help reduce the need for constant validation.
6. Remind Yourself: It’s Just a Post
It might sound simple, but reminding yourself that social media is just one small part of your life can help put things in perspective. One post won’t define you or your worth.
7. Practice Mindfulness
Anxiety thrives on “what if” thoughts. Mindfulness can help ground you in the present moment, reducing overthinking. Try a simple breathing exercise:
- Inhale deeply for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly for 6 seconds.
Repeat this a few times to calm your nervous system.
When to Seek Help
If social media anxiety is interfering with your daily life or relationships, it may be time to seek professional support. Therapy can help you explore the deeper roots of your anxiety and develop strategies to manage it.
At Mynd.Works, we specialize in helping people navigate anxiety and build healthier relationships with themselves—and with social media.
Final Thoughts
Social media can be a wonderful way to connect and share, but it’s important to remember that it’s not real life. Your worth isn’t determined by likes, comments, or shares. Learning to manage post-sharing anxiety takes time, but with the right tools and mindset, you can use social media in a way that feels empowering—not overwhelming.
If you’re struggling with anxiety, know that support is available. Check out more resources on Mynd.Works and take the first step toward finding balance.
