Digital stress patterns can look different for everyone. Spending time mapping out your experience of digital stress is a worthwhile investment in your well-being. Research shows that there is a connection between heavy social media use and the vulnerability to feeling depressed, anxious, and stressed. 

To support your journey towards more digital peace, this activity focuses on two types of digital stress that may be showing up in your life. Take a look at Activity 1  and complete this exercise if your scores are greater than 2 for either stress type. 

Fear of missing out (FOMO)

Fear of missing out describes the anxiety you may feel when you imagine or see others in your social network having experiences that may not include you. This fear is common with social media use and may feel different depending on how your day is going. To move towards digital peace, you can start by learning the signals that FOMO has crossed a line for your well-being. 

Answer the following questions, and then spend a few moments journaling in response to the prompt below to better understand your patterns.

  • Do you feel anxious or left out when you see others online doing things without you?
  • Does that feeling linger and affect your mood after you’ve closed the app?
  • Do you feel pulled towards checking social media more often just to know what’s happening?

Journal prompt: If these signals are showing up, what do they look like in your life right now? If these signals are not showing up, what are you doing that’s working? How might the protective steps below change your level of FOMO?

Approval anxiety

Approval anxiety describes the distress you may feel about how others will view your posts, images, and shared moments online. This type of anxiety is common and can be higher or lower depending on what information you share and who may view it. To move towards digital peace, you can start by learning the signals that indicate approval anxiety is affecting your emotional well-being. 

Answer the following questions and then spend a few moments journaling in response to the prompt below to better understand your patterns.

  • Do you find yourself editing, deleting, or re-checking your posts because of how others might react?
  • Does the worry about others’ reactions stick around even after you’ve posted?
  • Is your sense of self-worth shaped by how people respond to what you share?

Journal prompt: If these signals are showing up, what do they look like in your life right now? If these signals are not showing up, what are you doing that’s working? How might the protective steps below change your level of approval anxiety?

Explore all of the Liberate content about digital peace activities:

References

  • Steele, R.G., Hall, J.A. & Christofferson, J.L. Conceptualizing Digital Stress in Adolescents and Young Adults: Toward the Development of an Empirically Based Model. Clin Child Fam Psychol Rev 23, 15–26 (2020). https://doi.org/10.1007/s10567-019-00300-5
  • Hall, J. A., Steele, R. G., Christofferson, J. L., & Mihailova, T. (2021). Development and initial evaluation of a multidimensional digital stress scale. Psychological Assessment, 33(3), 230–242. https://doi.org/10.1037/pas0000979 
  • Shannon H, Bush K, Villeneuve P, Hellemans K, Guimond S Problematic Social Media Use in Adolescents and Young Adults: Systematic Review and Meta-analysis JMIR Ment Health 2022;9(4):e33450 URL: https://mental.jmir.org/2022/4/e33450 DOI: 10.2196/33450

Help improve My Digital Sanctuary!

    Was this content useful?

    2. Would you share My Digital Sanctuary with a friend?

    Would you refer it to a friend or colleague?

    Your email

    Age

    Zip code

    Additional Resources

    My Digital Sanctuary

    Cultivate hope in your life in ways that help you:

    • LiberateFree your mind, body and spirit
    • RelateConnect with yourself and others
    • MotivateFind stories that inspire taking action
    • CreateBring what’s inside outside

    About My Digital Sanctuary

    My Digital Sanctuary brings information and creativity together to support soul care, a holistic approach to emotional, physical and spiritual well-being from the Steve Fund. Created by mental health experts who specialize in serving young people of color and their families, My Digital Sanctuary shares the help, hope, and healing we need not just to survive but to thrive.