Your hands shake as you scroll through your phone. Your heart pounds against your ribcage, your breaths turning shallow and uneven. You try to focus, to tell yourself it’s just social media, just another post—but it doesn’t help. A friend just posted photos from a party you didn’t even know was happening. Another influencer flashes a seemingly perfect life, complete with designer clothes and a glowing smile. A news headline screams catastrophe.
Your chest tightens. Your fingers go numb. Your vision blurs. You drop your phone, gasping for air. This is a panic attack. And for many young people, social media is a major trigger.
For teenagers and young adults, social media is more than just a tool—it’s a lifeline to their social world. But it’s also a double-edged sword. Platforms like Instagram, TikTok, and Snapchat thrive on engagement, and the algorithms ensure users stay hooked by feeding them highly curated content. The problem? That content often fuels anxiety, self-doubt, and overwhelming stress.
Research suggests that social media can be a significant contributor to panic attacks. The constant cycle of comparison, exposure to negative content, and the relentless “fear of missing out” (FOMO) can create a perfect storm of psychological distress.
At the heart of social media is comparison. Scrolling through an endless feed of carefully curated posts makes it easy to feel like everyone else is living a better, happier life. Influencers showcase luxury vacations, flawless skin, and seemingly effortless success. Even friends appear to be thriving, sharing highlight reels of their best moments while hiding the struggles behind the screen.
“For young minds still developing their sense of identity, this constant exposure can be toxic. It creates an illusion that their own life isn’t enough—that they aren’t enough. And when those feelings of inadequacy build up, they can manifest in physical symptoms: a racing heart, dizziness, difficulty breathing—the hallmarks of a panic attack,” shares Linsey Lunny, CEO and Founder of Hidden Strength, an app for teenagers to get mental health support for free.
Social media isn’t just about comparison—it’s also a relentless stream of information, much of it distressing. Teens are exposed to global crises, violent events, and distressing stories with no filter or break. The constant influx of bad news can make the world feel overwhelmingly unsafe, fueling chronic worry and sudden panic attacks.
Then there’s the viral nature of distressing content. Triggers can appear without warning—a graphic video, a tragic story, or even a harsh comment. For someone already struggling with anxiety, one unexpected post can send them spiraling.
FOMO isn’t just a trendy term—it’s a legitimate psychological stressor. Seeing friends hanging out without you, watching influencers attend exclusive events, or even just seeing people seem to “have it all” can create intense feelings of exclusion and inadequacy.
For teenagers, social belonging is critical. Feeling left out or “behind” in life can lead to overthinking, self-doubt, and ultimately, panic. The fear that they aren’t doing enough, achieving enough, or simply being enough can make social media feel suffocating.
While social media is a huge part of modern life, it doesn’t have to be a panic-inducing experience.
“It is so important for us to develop habits that set ourselves up for success mentally, emotionally, and physically. However, this is easier said than done, and it can be hard to develop a routine that works if you don’t know where to go first. This is especially true when it comes to our mental health and wellbeing,” continues Lunny.
If you’re dealing with panic attacks, it’s so important to seek advice from a trusted source like accredited mental health organizations, licensed professionals, or peer-reviewed studies. Mental health isn’t a one-size-fits-all matter, and what works for one person might not work for another.
Lunny and Hidden Strength suggest the following ways to help manage a panic attack:
- Talk to someone, specifically a mental health professional
- Stay healthy and active
- Learn breathing techniques
- Practice mindfulness and meditation
- Remind yourself you’re having a panic attack
Social media isn’t inherently bad, but its impact depends on how we use it. For young people, understanding its effects on mental health is key to preventing anxiety and panic attacks. Millions of teenagers are experiencing similar struggles every day. But by raising awareness and making intentional changes, we can create a healthier relationship with the digital world—one that uplifts rather than overwhelms. Because no app or algorithm should have the power to dictate our worth.
