Benefits and tips to consider

Staying away from social media has many benefits, even if it doesn’t last indefinitely.

Better sleep

A 2020 research Fear of oversight, known as FOMO, promotes nighttime use of social media, causing sleep disorders, Sleeping disorder..

A 2021 study A total of 132 people attended and found that limiting their use of social media for a week improved their health by preventing sleep problems. However, the author states that adolescents who are already deeply involved in social media may have opted not to participate in the survey because they did not want to reduce their use.

another 2021 study Restricting adolescents’ Internet access before bedtime could prevent sleep problems, but this was more effective for people who were less involved in social media.

Reduce stress

A 2018 study It turns out that refraining from using social media for about a week has decreased stress For both typical social media users and excessive social media users. The impact was more pronounced for excessive social media users.

Prevents depression, anxiety and psychological distress

Author of 2019 study General social media behavior, such as constantly checking messages, and habitual use of social media anxiety, depression, And psychological distress. However, they also emphasize that research is limited and needs further research.

Similarly, 2021 study The use of social media was found to be associated with subsequent self-reported increased symptoms of depression.

on the other hand, 2018 study If you limit your use of social media to about 30 minutes each day, Loneliness Depression in undergraduate students after 3 weeks.

Boosts spiritual well-being

Author of 2020 research We asked 61 participants to refrain from social media for a week. They report a significant increase in mental well-being and social ties after the abstinence period.

They also focus on both the positive relationship between social ties and mental well-being, and the negative relationship between FOMO and mental well-being.

Relieve anxiety

A 2019 study Found a positive relationship between Social anxietyLoneliness, and social media addiction.

The use of social media can cause FOMO and inadequate sensations. This can lead to loneliness, anxiety and depression. Staying away from social media may help reduce the anxiety and loneliness caused by FOMO.

Learn more about social media and mental health.

If social media leads to one of the following, it may be time to take a break on social media.

• Frequently frustrated or frustrated by people’s posts, comments, or trending topics on social media
• Tends to compare their life, body, career, relationships, well-being, or other factors with those of other people on social media
• Have a habit of checking social media first when you wake up
• Notice increased symptoms of anxiety and depression
• Spend a lot of time on social media
• Lack of sleep or I’m having a hard time falling asleep
• Check notifications at someone else’s company or while you’re active
• Enter into discussions on social media
• Overwhelmed by social media posts
• Disappointed that I didn’t receive any engagement with posts or comments
• Losing focus, missing deadlines, neglecting chores
• Feeling like competing with others on social media — for example, seeking more likes and followers

If you suspect you may be addicted to social media, you should consider talking to a medical professional.

Below are some practical strategies that can help people start a break in social media.

Create a goal

Everyone has their own needs and the goals of social media breaks can be different. However, some behaviors that may be beneficial include:

• Don’t scroll unnecessarily
• Avoid engaging in unhealthy conversations, topics, or debates
• Stop using certain apps for a certain number of days
• Use social media for up to 20 minutes a day

Determine the length of breaks on social media

Some people may start with small breaks and gradually build up more substantive breaks. Taking a break may be helpful when you go on vacation or out of town. Various routines and busy schedules can make it easier to get away from social media.

Delete the app

People may find that they are reflexively checking social media apps and notifications. If you delete the app, you may be able to stop the automatic check of the app because you can re-download the app and log in again.

Turning off push notifications may also help. On newer devices, you may be able to customize the notifications for each app.

Temporarily disable your account

If you find that removing apps is not effective, you may temporarily disable your account. This may mean that it may take some time before you can log back in to your account.

Inform friends and family about breaks

If a person suddenly misses social media, it can be a concern for friends and family. You should consider letting your close friends and trusted circles know that you are taking a break. This may provide a support system.

Find alternative activities and tasks for social media

Whenever a person has a strong urge to visit a social media site, they can look for alternative activities. One of the benefits of refraining from social media is that a person may have more time to do other things.

These activities include:

Find other ways to stay in touch

Some people use social media apps as their primary communication tool for work. People can stay in touch with their colleagues using other means, such as:

• Text messaging
• Video conference
• Email

Alternatively, you can use the messaging feature on some social media platforms without browsing or scrolling through the platform itself.

Social media has become an important part of many people’s lives. It has many benefits, but it can also have a negative impact. Studies show that taking breaks on social media can have a positive impact on a person’s mental health.

People can try different techniques to reduce their use of social media and take breaks. People may also want to consider talking to medical professionals about excessive social media use and their mental health.