Social media has simplified and complemented our lives. Despite its benefits, we cannot ignore how excessive online use can trigger feelings of anxiety, depression, and loneliness. Recognizing an unhealthy relationship with social media is important. Engaging with our online platforms in constructive ways and limiting screen time can help us safeguard our mental and emotional wellness.
Why It’s Important to Take a Social Media Break
Taking a break from social media or detaching for a period can improve your quality of life. By taking a digital time-out, you can offset the negative consequences associated with excessive usage, including internet addiction. Additionally, stepping away from your online accounts can help you to be fully present in the moment and focus on your day-to-day life with limited distractions. This hiatus can allow you to reconnect with yourself, the people around you, and the physical world.2,3,4,5
Approximately 3.96 billion people around the world use social media, devoting an average of 144 minutes a day to online engagements.1 This is unsurprising, because these digital platforms are designed to capture attention, feel gratifying, and keep users engaged. It’s no wonder that we find ourselves spending more time online than we should. This can take a huge toll on us, eventually becoming detrimental to our physical and mental health, along with ourrelationships, self-esteem, body image, and quality of sleep.2,3,4,5
Signs You Should Take a Break From Social Media
The easy access to social media can be conducive to developing maladaptive habits or compulsive behaviors. If your on-screen connection is negatively affecting your mood and other important areas of your life, you may want to rethink your relationship with social media.2,3,4,5
Signs you should consider taking a break from social media include:
- Social media use is consuming an excessive amount of time in your life
- You’re neglecting or putting off important tasks/activities because you’re on social media
- You’re constantly comparing yourself and your life with others, thus triggering envy, poor self-esteem, body-image issues, etc.
- You find yourself doomscrolling (mindlessly scrolling) through social media feeds
- You experience unpleasant emotions such as sadness, anger, anxiety, or loneliness after engaging online
- You have an uncontrollable need to be online, constantly checking or posting on your social-media account
- You’re experiencing cyberbullying or body shaming
- You feel anxious if you haven’t been online for a while or are restricted from social media
- You check social media first thing in the morning and before going to sleep
- You are typically distracted or unable to mentally focus on others or important events
- You find yourself socially withdrawing because you would rather be online than doing anything else
Benefits of Staying off Social Media
Although social media has made life easier, it has also depleted our physical, mental, and emotional defenses. That said, periodic digital time-outs can serve to revitalize us. Separating ourselves from an online presence can improve our health, mood, self-image, quality of sleep, and relationships. It can also aid in reducing stress and make us more aware of our platform usage.2,3,4,6,7
Benefits of staying off social media include:
- Less headaches, neck pain, or eye strain that result from long periods of looking at your device’s screen
- Boosted mood with reduced stress/anxiety, depression, or feelings of loneliness
- Ability to focus on tasks for increased academic or work productivity
- Improved self-confidence, self-worth, self-esteem and self-awareness of media usage
- More meaningful social interactions and relationships
- Less worry of missing out on important events/social experiences, otherwise known as fear of missing outor FOMO
- Improved sleep quality
How Long Should Social Media Breaks Be?
Determining how long to stay off of social media depends on what you’re wishing to accomplish from this break and the reason for it.3 For example, you may step away during the week and resume usage on weekends. Or, you may limit your use throughout the day to be more productive at work. You can disconnect completely for an entire day, month, or longer if you feel digitally overloaded.7
Ultimately, however long you take off from social media is based on your personal needs. What matters the most is that you are cognizant of your motivations for using social media. You should be able to recognize that excessive or unhealthy use of these platforms can have negative emotional and mental implications.8 Find a rhythm that is practical and works well for you.
How to Take a Break From Social Media
Taking a break from social media doesn’t mean disconnecting forever. It’s simply a deliberate act of self-moderating your online activity to jumpstart a healthier user pattern. This can consist of curbing usage time, monitoring digital engagement, muting notifications, disconnecting before bedtime, switching to offline activities, mindful online use, reverting to an analog device, and so on.
Here are 10 tips on how to take a social media break:
1. Limit Your Social Media Time
Completely cutting off social media may be unrealistic for you. Instead, try reducing your digital consumption. One study revealed that cutting back on social media usage to 30 minutes a day can increase user awareness, while improving both mood and focus. In addition, participants experienced a significant reduction in anxiety, sleep issues, feelings of loneliness, and FOMO. Exercising self-control with media usage can have a positive impact on your life.6
2. Monitor Your Social-Media Engagement
Monitor your online time and level of engagement. Consider downloading an app/software on your smartphone and other devices to track daily/weekly time spent on social-media platforms. This can provide you with accurate user data and patterns. From there, you can determine whether you’re meeting your goals, need to make some changes, and if your level of social-media engagement is affecting your mental and daily functioning.6,7
3. Schedule Your Social-Media Activity
Plan your (non-work related) online activity by setting a specific time frame for engagement. For example, try checking emails only twice a day, scrolling through Twitter only during your lunch break, or logging in to social-media accounts only on weekends. Some studies have indicated that taking a scheduled breather from your smartphone and other digital devices can reduce stress levels, increase concentration, improve productivity, and bolster your daily functioning.7
4. Turn Off Notifications
Many people often initiate their digital disconnection period by deleting certain apps on their devices or shutting off, muting, or blocking notifications from media sites. This strategy can be useful in curbing the urge to look at and reply to the constant flow of message alerts. Making this small tweak can prevent you from being pulled away from the present moment. You have the option to choose when and how to interact with social media.7
5. Disconnect Before Bedtime
Electronic screens emit a blue light that delays the release of sleep-inducing melatonin, which affects sleep quality. Unwind your brain by avoiding digital devices at least 2-3 hours prior to bedtime. Charge your phone/other devices away from your nightstand or mute notifications. This action will help you avoid any distractions or temptation. Using these tips can prevent nocturnal social media activity and promote restful sleep.2,5,7
6. Increase Face-to-Face Interactions
Spending excess time online can decrease offline interactions, which in turn can negatively impact your mental health. Having in-person conversations, making eye contact, giving someone a high five, etc. are all aspects of the human experience. As such, focusing on your current relationships, reaching out to friends and relatives, enhancing your social (in-person) life, volunteering, and so forth can foster a healthier mindset, boost your mood, and leave you feeling more satisfied.6,9
7. Focus on Offline Activities
You can counteract FOMO and heavy media use by embracing JOMO (the joy of missing out).Disengaging from the virtual world and finding joy in the moment allows you to be fully present for your loved ones. Try pursuing real-life experiences like joining a book club, taking up a new hobby, or connecting with nature. Stepping off social media can ignite your interest in new endeavors and therefore lead a fulfilling existence.2,7
8. Go Analog
If your smartphone is a primary source of social-media overuse, downgrading to an analog phone may be a wise choice. Many proponents of this idea argue that the switch can help you to deliberately reconnect with the real world, regain your focus, and reclaim your presence. While readjusting could be challenging, this can allow you to be entirely present in everything that you do and savor every moment.7
9. Use Social-Media Constructively
Social media overexposure can be detrimental, but in moderation, it can also work to enhance your mental well-being. Digital platforms can be a powerful source for social connections, promoting personal growth, creating civic awareness, providing/receiving support, and more. So, next time you’re browsing online, be intentional. Seek people or content that promote fact-based information, healthy attitudes, motivational material, or mental wellness. Focus on engaging with profiles that will have a positive impact on your emotions and enrich your life.2,7,10
10. Practice Self-Care
Excess digital use can distract you from your priorities, including self-care. For this reason, it’s important that you prioritize your mind and body by ensuring that you’re maintaining healthy habits. Focus on maintaining a nutritious diet, regular body movement, a routine sleep schedule, good personal hygiene, and regular medical check-ups. Additionally, feed your mind and spirit by utilizing mindfulness techniques, engaging in meditation, practicing gratitude, journaling and so forth.
When to Seek Professional Help
If you feel intensely fixated on social media, you may be at risk of developing a social media or internet addiction. You should consider seeking professional mental health guidance if your problematic usage has gotten worse and started to affect important aspects of your life and daily functioning.
Fortunately, individual therapy can help you explore what is motivating your heavy media use and uncover the underlying emotions fueling it. In addition, counseling can provide you with the tools necessary to address your struggles and teach you thoughtful coping mechanisms. If you’re ready to take this step, looking through an online therapist directory may be a good place to start. This resource allows you to filter your preferences and particular needs in order tochoose a therapist who can offer an effective treatment plan that’s suitable for you.
Final Thoughts
Not only can a social media break improve your mental well-being but it can also help you digitally engage in a meaningful and conscientious way. You can establish a healthy relationship with social media, while continuing to embrace a balanced lifestyle. At the end of the day, you’re the only person who’s in control of your social-media use. If you want to reap the benefits of internet connectivity, don’t allow algorithms, viral posts, or information overload take you down a rabbit hole.
How to Take a Social Media Break Infographics
