Empowering Yourself: Using Cognitive Behavioral Techniques to Overcome Fear and Vulnerability on Social Media

Stepping into your (social media) life can feel scary because of the judgement

Social media plays a huge part in our everyday lives. It helps us connect, express ourselves, and showcase our creativity. However, it can also bring on feelings of vulnerability and fear of judgment. Have you ever felt that tight knot in your stomach right before you hit "post"? Or maybe you’ve felt anxious when your post gets little to no engagement? Fortunately, there are effective ways to manage these feelings and take control of your online experience.

In this post, we will explore practical strategies using Cognitive Behavioral Techniques (CBT) to help you navigate the emotional journey that social media can trigger.

The happiness of your life depends upon the quality of your thoughts."- Marcus Aurelius

Cognitive Restructuring

Cognitive restructuring is a key technique in CBT. It helps you identify and challenge negative thoughts about yourself and about how you think others view you. Consider this scenario: You might think, "Everyone will laugh at my post." Instead of accepting this thought as truth, take a moment to reflect. Is this belief based on reality or merely fear?

frustration and fear of owning our social media presence

Research shows that up to 70% of our thoughts are negative. Reframing this thought can be powerful. Replace it with a positive affirmation like, “I have a unique perspective, and sharing it is valuable.” This shift in thinking can help you develop a more balanced view of yourself. With consistent practice, positive reinforcement can reduce the anxiety linked to sharing and engaging on social media.

Exposure Therapy

Exposure therapy is another valuable CBT technique that involves gradually facing what makes you anxious. Start small with your social media posts. For instance, begin by sharing a simple quote that inspires you or a lighthearted picture from your daily life. Maybe post a photo of a beautiful sunset or a cozy corner in your home.

As you get comfortable, steadily move to share more personal reflections or thoughts. Each time you engage, make sure to acknowledge your progress. Perhaps celebrate every fifth post or every new follower who interacts positively with you.

I joined a book club to build a diverse supportive community!

Develop a Supportive Community

Building a supportive network can greatly improve your confidence on social media. Connect with friends, colleagues, or online communities that share your interests and values. Their encouraging comments can help counter negative thoughts and fears.

I joined a book club. I'm reading books I may not have normally chosen, but that's part of the success of a powerful book club... the diversity. It's pushing me to follow through with reading topics and genres I normally wouldn't. I'm learning how powerful it feels to read a physical book; holding it in my hands. I'm connecting with others also doing things out of their norm. We're meeting up to mingle before the book discussion and catching up; building powerful support.

You might consider joining groups focused on personal growth or emotional well-being. For example, community platforms like Facebook or Reddit have groups where members actively offer support and share their vulnerabilities. Seeing others express their struggles can help you realize that you’re not alone. This sense of belonging can ease feelings of vulnerability.

"It isn't what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about." - Dale Carnegie.

Mindfulness and Self-Compassion

Incorporating mindfulness and self-compassion into your routine can effectively manage feelings of vulnerability. When anxiety rises before sharing something online, try grounding yourself in the moment. For example, take a deep breath and acknowledge your feelings without judgment. Remind yourself that feeling vulnerable is perfectly acceptable.

Practicing self-compassion means treating yourself as you would a close friend in a similar situation. If you feel anxious, instead of being hard on yourself, affirm that these feelings are just part of being human. This shift in mindset can make sharing easier and reduce anxiety.

Set Boundaries

Establishing clear boundaries around your social media use is crucial. Decide how much time you want to spend online and stick to it. For instance, limit your scrolling to 30 minutes a day. You can use timers or app restrictions to help manage your time and avoid triggers that lead to negative feelings.

Additionally, curate your feed by unfollowing accounts that induce feelings of negativity or comparison. According to a study, 57% of people reported feeling more anxious when viewing the posts of celebrities or influencers. Instead, focus on following profiles that uplift you and align with your values. Remember, your online space is yours to shape.

Focus on Quality Over Quantity

Shifting your mindset to prioritize quality over quantity can also be freeing. It’s tempting to chase after likes, but this can increase anxiety. A survey found that 59% of users feel pressured to receive likes on their posts.

I started with one follower, MY MOM, on my LinkedIn profile... She connected me to a family friend on the site and now I have TWO connections. Recognizing quality over quantity puts y personal best forward and steers me away from the ego side of social media. Having. a healthy ego is a good thing, but it's only part of what keeps us moving forward!

Instead, focus on topics that genuinely matter to you. Share content that reflects your true self, regardless of how it may be received. This approach can lessen the pressure and allow for more meaningful engagement, creating a more fulfilling experience for you.

My Final Thoughts

Overcoming feelings of vulnerability and fear of judgment on social media takes time, patience, and practice. Remember, your worth isn’t determined by likes or comments; it’s about your personal growth and connection to your voice.

Experiment with these strategies to see what resonates with you. Using cognitive behavioral techniques like cognitive restructuring and exposure therapy, you can shift your narrative from one of fear to empowerment.

Always remember that feeling vulnerable is a universal human experience. By embracing your truth and showing up authentically on social media, you not only empower yourself but inspire others to do the same.

Enjoy the unique contributions you bring to the digital landscape!

Sending you my best!

Chelsea "Ariel" Cullison

If this resonates with you or would help someone you know, please share this blog and follow me on LinkedIn!