By Many individuals are constantly checking their phones and other devices for notifications and spending time on social media. These activities can be difficult to cease at times. Social media has changed the way people interact, and it may help people develop networks and connections all around the world. A considerable amount of evidence, however, demonstrates that it can have harmful implications.
According to recent figures, 58.4% of the global population uses social media. According to experts, 5-10% of people in the United States are at risk of social media addiction.
A social media break, also known as a social media detox, is a period of time when a person refrains from using social media to varied degrees. The individual determines the length of the break and which social media networks are included. This article examines the benefits of social media breaks and the indicators that it’s time to take a break. It also provides advice on how to take a social media break.
What effect does social media have on mental health?
A 2022 cross-national online poll of people in the United States, the United Kingdom, Australia, and Norway discovered that those who utilized social media for entertainment or to reduce loneliness during the epidemic had lower mental health. While utilizing social media for personal interaction and relationship maintenance was related to higher mental health, there was still a link between increased daily time spent on social media and poorer overall mental health.
A 2021 pilot research of 68 university students, on the other hand, discovered that most students experienced a favorable improvement in mood, lower anxiety, and enhanced sleep during and immediately following a break from social media.
What are the benefits of taking a social media break?
Better Sleep
A 2020 study discovered that FOMO, or fear of missing out, increases nocturnal social media use, creating sleep disruptions and difficulty.
A 2021 study involving 132 people discovered that reducing social media use for a week increased well-being by preventing sleep difficulties. The authors do note, however, that adolescents who were already extensively engaged in social media may have declined to participate in the study because they were unwilling to limit their use.
Reduces Stress
According to a 2018 study, avoiding social media for roughly a week lowered stress in both regular and excessive social media users. The consequences were particularly noticeable among heavy social media users.
Prevents depression, anxiety, and psychological distress
According to the authors of a 2019 study, frequent social media behaviors including constantly checking for messages and addicted social media use are risk factors for anxiety, sadness, and psychological distress. They do, however, point out that the research has limits and that more research is needed.
Likewise, in a 2021 study, social media use is connected with an increase in self-reported depression symptoms.
Boosts mental well-being
A 2020 study’s authors requested 61 volunteers to refrain from using social media for a week. They report a considerable boost in mental well-being and social connectedness following the abstinence period.
They also find a favorable link between social connectivity and mental well-being, as well as a negative link between FOMO and mental well-being.
Eases anxiety
A 2019 study discovered a link between social anxiety, loneliness, and social media addiction.
Social media use can lead to FOMO and feelings of inadequacy. This can lead to feelings of isolation, worry, and sadness. Taking a break from social media may help to alleviate FOMO-induced anxiety and loneliness.
Activities to do instead of using social media
If you use social media to relax
If you find yourself reaching for your phone whenever you have some free time, consider replacing it with one of these alternatives:
- Take a walk around the block.
- Put on some music.
- Set the mood with candles or diffuse some essential oils.
- Read a book.
- Try doodling or crafting.
If you use social media to connect with others
If you’re looking for a human connection but don’t want to check your feed, consider these things instead:
- Call a friend or family member (bonus points for a video call!).
- Invite someone over for dinner or drinks.
- Bake something and offer it to your neighbors, lingering to chat when you deliver it.
- Organize a weekend brunch, hike, or shopping trip with friends.
- Join a community group, like a church, nonprofit, or club.
If you use social media for entertainment
Rather than memes and 30-second videos, try some in-person entertainment:
- Go see some live music.
- Check out an arcade (Skee-Ball, anyone?).
- Try a paint-your-own pottery studio.
- Learn an instrument.
- Take a dance or martial arts class.
Knowing your motivations for getting into your social accounts gives you a lot of control. Once you’ve done that, you might choose to meet that desire in another way.
