Feeling bad about Instagram or other social media is not only common but also a valid feeling. These platforms are designed in ways that don’t prioritize our mental health, often leading to anxiety, envy, and a sense of inadequacy. However, social media can also be fun and useful, making it hard to quit entirely. So, how can we manage our anxiety over Instagram and other social media?

1. Embrace Moderation:

The most obvious answer might be to stop using it altogether, but that’s not always practical. Instead, let’s focus on moderation. Think about social media like a poison; the more you consume, the worse the damage. By reducing your time on these platforms, you can mitigate the negative effects.

Start by tracking the time you spend on Instagram and try to gradually reduce it. Set rules for yourself, such as “no scrolling before bed” or “no Instagram before my morning routine.” This step, though simple, is powerful. By spending less time on social media, you not only reduce its negative impact but also gain a sense of control over your usage. Breaking the pattern helps you realize that you have the power to manage your time effectively.

2. Analyze Your Feelings:

Understanding your emotions while using Instagram is crucial. What do you feel when you open the app? Anxiety, envy, or depression? Once you identify these feelings, confront them head-on.

For example, if you feel overwhelmed by information, take regular breaks. Look at a blank wall for a minute or two every half hour to give your brain a rest. If envy is the issue, delve into why you feel this way. Is there something lacking in your life that makes you desire what others have? Reframe envy as inspiration. Instead of feeling jealous, use it as a reminder to pursue what you want in life.

3. Combat Comparison:

One of the biggest pitfalls of social media is comparison. Remember, we are all unique, excelling in some areas while struggling in others. Acknowledge this and focus on your strengths. Whenever you feel belittled, write down three things you’re amazing at and read them. If you can’t think of three things, ask a friend for help.

Understanding your perspective is crucial. When someone else’s accomplishments trigger you, think deeply about it. Do you genuinely want to achieve what they have, or are you just envious of their moment in the spotlight? If it’s about the spotlight, redirect your energy towards achieving your own goals. If you do want to achieve what they have, use their success as a learning opportunity. Analyze what they did right and apply those lessons to your own life.

4. Take Breaks and Set Boundaries:

Incorporate regular breaks into your social media routine. This could be a few minutes of deep breathing, a short walk, or a quick meditation session. These breaks help reset your mind and reduce the overwhelming nature of constant information.

Setting boundaries is also vital. Decide on specific times when you’ll check social media and stick to them. This helps create a healthier relationship with these platforms. For example, you could limit your Instagram time to 20 minutes in the morning and 20 minutes in the evening. Outside of these times, focus on other activities that bring you joy and fulfillment.

5. Curate Your Feed:

Be intentional about who you follow and what content you consume. Unfollow accounts that make you feel bad about yourself and follow those that inspire and uplift you. This simple step can significantly improve your social media experience.

Remember, you have control over what you see on your feed. Curating your feed to include positive, inspiring content helps create a more uplifting social media environment.

6. Engage Mindfully:

When you’re on Instagram, engage mindfully. Instead of mindlessly scrolling, interact with content that resonates with you. Leave thoughtful comments, send supportive messages, and share content that you find valuable. Mindful engagement not only enhances your social media experience but also fosters a sense of community and connection.

7. Use Instagram as a Tool for Growth:

Shift your perspective and view Instagram as a tool for personal growth. Instead of focusing on others’ achievements, use the platform to learn and grow. Follow accounts that offer educational content, join communities that align with your interests, and use the platform to showcase your own achievements and progress.

8. Seek Real-Life Connections:

Don’t let social media replace real-life connections. Make an effort to spend time with friends and family, engage in face-to-face conversations, and participate in activities that bring you joy. Real-life interactions are more fulfilling and help combat the feelings of isolation that can come from excessive social media use.

9. Practice Gratitude:

Cultivating a gratitude practice can significantly improve your mental well-being. Each day, take a few moments to reflect on what you’re grateful for. This simple practice helps shift your focus from what you lack to what you have, fostering a more positive outlook.

You can also apply this to your social media use. Instead of feeling envious of others, express gratitude for the positive aspects of your own life. This shift in mindset can help reduce feelings of inadequacy and envy.

10. Seek Professional Help if Needed:

If social media is significantly affecting your mental health, don’t hesitate to seek professional help. A therapist can help you navigate your feelings and develop strategies to manage your social media use effectively. There’s no shame in seeking help, and it can make a significant difference in your overall well-being.


Instagram and other social media platforms can be double-edged swords. While they offer fun and useful ways to connect and share, they can also lead to negative feelings like anxiety, envy, and depression. By embracing moderation, analyzing our feelings, combating comparison, taking breaks, curating our feeds, engaging mindfully, using social media for growth, seeking real-life connections, practicing gratitude, and seeking professional help if needed, we can manage our anxiety and cultivate a healthier relationship with these platforms.

Remember, beautiful soul, you have the power to control your social media experience. Use these strategies to turn Instagram from a source of stress into a tool for growth and inspiration. Stay positive, stay mindful, and most importantly, stay true to yourself.

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