Managing Anxiety and Protecting Your Mental Health in the Age of Cancel Culture

In today’s world, being online can feel like walking a tightrope. One wrong step (even if it’s unintentional) can lead to public criticism, online shaming, or being canceled. For Millennials and Gen Z who have grown up chronically online, cancel culture isn’t just something we hear about in the news. It’s a real fear we’ve watched play out time and again with influencers we admired or thought we knew.

It’s no surprise that cancel culture anxiety is showing up more and more in therapy sessions. If you’re finding it harder to take up space anywhere you may be called to speak up, share openly, or even just be yourself without fear of backlash, you’re not alone. Let’s talk about how cancel culture can impact mental health, and what you can do to care for yourself in the middle of it.

How Does Cancel Culture Anxiety Affect Your Self-Esteem and Relationships?

Cancel culture anxiety isn’t just double-checking and second-guessing your Insta posts and views. It can cause deep feelings of self-doubt, shame, and fear of being misunderstood. If left unchecked, you might find yourself feeling self-conscious and backed into a corner, as if you have to hide parts of who you are in order to be accepted. It can even make it hard for you to trust others, or feel safe in relationships. Anxiety about being canceled may become a barrier to relationships if you’re always worrying that one misstep could cost you your connections.

Research from the Pew Research Center shows that nearly 60% of Americans believe calling out problematic behavior online holds people accountable, but many also worry about the long-term consequences. One specific fear for people who were polled related to how public shaming can spiral out of control. This tension creates an ongoing background noise of anxiety, especially for people who are naturally empathetic, socially conscious, or trying to figure out who they are in public spaces.

Why Does Managing Public Criticism Feel So Overwhelming?

Managing public criticism is hard because the stakes feel high. In cancel culture, the fear isn’t just about making a mistake—it’s about the fear that you’ll be defined by it. When criticism goes viral, it can feel permanent, even if the reality is more nuanced.

From a mental health perspective, online shaming can trigger the same fight-or-flight stress response as physical danger. Studies show that online shaming can seriously impact mental health, leading to increased anxiety, depression, and even symptoms of trauma. And because the internet never really sleeps, it’s easy to feel like there’s no way to escape it which makes self-care around your digital presence even more important.

What Are Some Ways to Care for Yourself When Cancel Culture Anxiety Hits?

If you’re feeling overwhelmed by cancel culture anxiety, there are ways to take care of yourself and reclaim your peace of mind. Here are a few strategies you can try:

• Limit your exposure. Give yourself permission to step away from social media when you feel triggered. You don’t have to be "on" all the time.
• Ground yourself in your values. Instead of chasing external approval, focus on living by your own personal ethics and values. Not every criticism deserves your energy.
• Talk back to shame. When anxiety tries to convince you that you are only your worst moment, remind yourself: you are a full human being, not a single mistake.
• Practice self-compassion. Everyone is learning and growing. It’s okay to acknowledge when you’re wrong without losing your whole sense of self.
• Find your safe spaces. Whether it’s close friends, a trusted community, or therapy, find spaces where you can be real, imperfect, and supported.

Managing public criticism isn’t about becoming perfect or even feeling impervious to the reactions of the general public. It’s about becoming resilient and learning how to stay rooted in who you are, even when the world feels harsh.

How Can Therapy for Social Anxiety Help You Build Resilience?

If cancel culture anxiety is making it hard for you to relax, speak up, or trust yourself, working with a therapist can be a powerful step forward. Therapy for social anxiety focuses on helping you build self-confidence, develop healthier coping skills, and learn how to handle criticism (both fair and unfair) without losing your sense of worth.

In individual counseling, you can also explore any deeper patterns that cancel culture might be triggering for you in your other relationships or social spheres. Things like fear of abandonment, perfectionism, or people-pleasing can be worked on in therapy, so you can work toward healthier, more grounded ways of relating to yourself and others.

At Pure Health Center, we understand how real and exhausting cancel culture anxiety can feel. Our therapists offer individual counseling in Chicago for adults who are ready to feel stronger, calmer, and more connected to themselves. If you’re looking for a place to heal, grow, and find your voice again, we’re here to support you.

If you’d like more resources on taking care of your mental health in a challenging world, check out some of our other blogs. We recommend: 

Keeping it Real: How to Keep Toxic Positivity Out of Your Gratitude Practice

How does Counseling Help with Anxiety and Depression? 

You deserve to feel safe being yourself, online and offline. And you don’t have to navigate it alone.