In the digital era, athletes face the dual demands of competitive training and constant social media engagement. This mixed-method study explores the psychological impact of social media on 117 athletes from Goa, India, across football, cricket, taekwondo, swimming and athletics. Using a structured questionnaire and open-ended responses, the study combines quantitative analysis (Likert-scale ratings, correlation tests) with qualitative thematic analysis. Results show that while social media offers motivation, emotional support and career visibility, it also leads to increased stress, anxiety, body image issues and sleep disruption. Most athletes reported a neutral to negative overall impact, with only a minority experiencing strong benefits. Statistically, heavier usage was significantly associated with higher psychological distress, supporting the hypothesis that social media intensity affects mental health. Athletes reported coping strategies such as setting boundaries, limiting exposure to negativity and relying on peer and coach support. The study highlights the importance of balanced engagement, mental health awareness and media literacy for athletes. It offers practical recommendations for sports organizations, coaches and athletes to harness social media as a boon while minimizing its potential bane. This research adds to growing literature on athlete well-being, calling for supportive systems in high-performance environments.