ANXIOUSly ONLINE

A Trauma-Informed Self-Help Guide to Social Media Anxiety, Phone Addiction, and Healing in a Digital World

There’s a quiet kind of anxiety that comes from living online.
A low-grade hum of not-enoughness.
A feeling of being watched—yet never truly seen.

Social media anxiety isn’t just a buzzword.
It’s the endless loop of comparison that leaves you feeling inadequate.
It’s the post-and-panic spiral after sharing something vulnerable.
It’s the compulsive need to refresh your feed for validation that feels like proof of your worth.
And it’s the exhaustion of performing a version of yourself online while secretly craving rest, connection, and authenticity.

If you’ve tried to “just unplug” only to feel more isolated...
If you’ve blamed yourself for not having more willpower...
Your experience is not a personal deficit—it is a shared reality in the digital age.
You’re living in a system that feeds on your attention—and leaves your nervous system dysregulated.
Millions are navigating this exact struggle in silence, armed with the same unhelpful advice to “just try harder” or "just log off."

Anxiously Online is a trauma-informed self-help guide for those navigating digital overwhelm, compulsive scrolling, and the burnout of being constantly “on.”

This isn’t a book about deleting your apps.
It’s a compassionate, evidence-based path to healing your relationship with technology—and with yourself.

Suitable for adults, college students, and older teens navigating digital anxiety, social media addiction, comparison culture, and online overwhelm. Written in an accessible, practical style, it’s equally valuable for parents, educators, and therapists supporting young people through the challenges of the digital age.

THIS BOOK IS FOR YOU IF:

✓ You reach for your phone at the slightest hint of silence or discomfort
✓ Your self-worth rises and falls with likes, views, or comments
✓ You constantly compare your real life to others’ curated highlight reels
✓ You feel both FOMO (fear of missing out) and FOJI (fear of joining in)
✓ You’re emotionally drained, overstimulated, or anxious from always being plugged in

INSIDE, YOU’LL DISCOVER:

✓ Practical tools to interrupt the anxiety loop of compulsive scrolling, checking, and comparing.
✓ Step-by-step guidance to uncouple your self-worth from online metrics like likes, comments, and followers.
✓ Somatic exercises to calm an overstimulated nervous system and heal from digital burnout.
✓ Compassionate scripts and templates for setting digital boundaries with work, family, and friends—that you can actually stick to.
✓ Gentle prompts to heal from the pain of performance pressure, online rejection, and the fear of missing out (FOMO).
✓ A clear path to rediscover your authentic identity and find genuine joy outside the scroll.
✓ A framework for creating a sustainable, long-term philosophy for technology that feels like peace, not a punishment.

WHAT MAKES THIS BOOK DIFFERENT:

This is more than a digital detox manual.
Anxiously Online integrates three powerful approaches:

✓ Cognitive Tools (CBT): To help you reframe the anxious thoughts that drive your habits.
✓ Somatic Practices: To help you regulate the physical anxiety stored in your body.
✓ Identity Work: To help you rebuild a strong sense of self that isn’t dependent on external validation.

Through 17 powerful real-life narratives set around the world, you will see your own struggles reflected and understood. With dozens of practical exercises, you won’t just read about change—you will build a personalized toolkit for lasting healing.

The world will always be noisy. This book is your guide to finding the quiet within.
Begin your journey back to peace today.