The Benefits of Taking a Social Media Break: Enhancing Mental Health and 30 Alternatives to Consider

In today’s digitally connected world, it’s challenging to envision what our lives would be like without social media. Many of us are so entwined with our social accounts that recalling what we did before the constant feed of updates, posts, and notifications is quite a task.

While online connections offer numerous advantages, finding a healthy balance amidst the ceaseless influx of content from friends, family, celebrities, and brands clamoring for our attention can be a real challenge.

Taking the Digital Disconnect Challenge

To address this issue, Healthline and Psych Central invite you to participate in the 10-Day Digital Disconnect Challenge on Instagram. This challenge aims to help individuals establish a happier and healthier relationship with social media by offering interactive journal prompts, tips for setting digital boundaries, and insights into social media’s impact on mental health.

A recent Healthline survey revealed that many individuals have concerns about how social media affects their well-being. In the survey, 25 percent of respondents expressed that they believe social media negatively impacts their mental health, and 53 percent believed that reducing their social media usage could be beneficial. This percentage rose to 66 percent among those who developed or experienced worsening mental health conditions during the pandemic.

Additionally, 29 percent of respondents felt that they needed a break of several days to reap the benefits of a social media hiatus, and among 15 to 24-year-olds, this number increased to 46 percent.

The Impact of Social Media on Mental Health

Research on the effects of social media on mental health often yields unfavorable results. Here are some key findings from studies:

1. Increased Risk of Mental Ill-Health: A 2015 study discovered that U.K. children who used social networking sites for 3 hours or more on a school day were twice as likely to report high or very high scores for mental ill-health.
2. Reductions in Depression and Loneliness: A small 2018 study established a direct link between reduced social media usage and improvements in depression and loneliness.
3. Negative Impact on Happiness and Self-Image: In a 2021 survey, 86 percent of 1,500 Americans reported that social media negatively impacted their happiness and self-image. Between 79 and 83 percent also reported negative effects on anxiety, loneliness, and depression.
4. Social Media and Pandemic-Related Mental Health: A 2022 cross-national survey across the United States, U.K., Australia, and Norway found that using social media for entertainment or to alleviate loneliness during the pandemic was associated with poorer mental health outcomes.
5. Positive Effects of a Social Media Break: Conversely, a 2021 pilot study of 68 university students revealed that most students experienced a positive change in mood, reduced anxiety, and improved sleep during and immediately after a break from social media.

These findings strongly suggest that excessive or uncontrolled social media use can have detrimental effects on mental health, including poor self-image, anxiety, depression, loneliness, and disrupted sleep patterns.

30 Activities to Replace Social Media

Considering the impact of social media on mental health, it’s crucial to find alternative activities to engage in. Here are 30 alternatives to consider, depending on your needs:

If You Use Social Media to Relax:

1. Take a walk around the block.
2. Listen to music.
3. Set a calming mood with candles or essential oils.
4. Read a book.
5. Explore doodling or crafting.
6. Bake something delicious.
7. Spend quality time with a pet.
8. Practice yoga or meditation.
9. Enjoy a soothing hot beverage (e.g., tea or hot chocolate).
10. Reflect on old photos and memories.

If You Use Social Media to Connect with Others:

11. Call a friend or family member (consider video calls for a more personal touch).
12. Invite someone over for dinner or drinks.
13. Bake treats for your neighbors and engage in conversations when you deliver them.
14. Organize a brunch, hike, or shopping trip with friends.
15. Explore local meet-up groups on websites like Meetup.com.
16. Volunteer at a local organization or food bank.
17. Take a class offered by your local Parks and Recreation Department.
18. Join a community group, nonprofit, or club.
19. Experience the joy of goat yoga.

If You Use Social Media for Entertainment:

20. Attend a live music performance.
21. Visit an arcade for some classic games like Skee-Ball.
22. Try your hand at paint-your-own pottery at a studio like Color Me Mine.
23. Learn to play a musical instrument.
24. Enroll in a dance or martial arts class.
25. Embark on a refreshing hike in nature.
26. Explore a local museum.
27. Cultivate a garden.
28. Listen to engaging podcasts.
29. Immerse yourself in a good book.
30. Gather friends or family for a board game night.

Setting Healthy Social Media Boundaries

While taking breaks from social media is beneficial, it’s equally important to approach its usage with realistic and mindful boundaries. Here are some steps you can take:

• Unfollow Accounts Impacting Your Mood: Identify and unfollow accounts that have a negative effect on your self-esteem or mood.

• Remove Triggering Photos: Delete photos from your profile that trigger self-judgment or negative feelings.
• Delete Negative Messages: Clear your direct messages of any negative or harmful content.
• Unsave Posts Encouraging Comparison: Remove saved posts that promote unhealthy comparisons with others.

Additionally, consider setting an example for mindful and authentic posting to inspire others. You can:

• Showcase the Real You: Share unfiltered, authentic moments.
• Highlight Imperfections: Post about the “messy” aspects of life, not just the polished ones.
• Acknowledge Vulnerability: In your captions, express your insecurities and flaws to humanize yourself.
• Support Others: Leave encouraging comments on others’ posts.
• Promote Taking Breaks: When you take a social media break, share your experience to encourage others to do the same.

Conclusion: Finding Balance with Social Media

Social media has become an integral part of our lives, offering both positive and negative aspects. By approaching it mindfully, taking occasional breaks, and balancing it with real-world activities, social media can serve as a tool for self-expression and connection, promoting mental and emotional well-being.

Remember that, ultimately, your mental health should take precedence over your social media presence. Be conscious of your social media habits and make choices that prioritize your well-being and happiness.