Social media breaks: Benefits and tips to consider Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What to know about taking a break from social mediaMedically reviewed by Vara Saripalli, Psy.D. — By Rachel Ann Tee-Melegrito on May 12, 2022Many people continually check their phones and other devices for notifications and spend time scrolling through social media. These activities can sometimes be difficult to stop. Taking some time off social media can provide a refreshing break and benefit mental health. Social media has revolutionized how people interact, and it can help with building networks and connections across the globe. However, a substantial body of research suggests that it can have negative consequences. Recent data show that 58.4% of the global population uses social media. Experts estimate that about 5–10% of people in the United States may be at risk of social media addiction. A social media break, or social media detox, is a period of time during which a person stops using social media to varying degrees. The individual defines how long the break will last and which social media platforms it includes. This article explores the benefits of social media breaks and discusses the signs that it might be time to take a break. It also offers tips for taking a social media break. What are the benefits of taking a social media break Share on PinterestMcKinsey Jordan/StocksyStepping away from social media, even for an indefinite time, has many benefits. Better sleep A 2020 study found that a fear of missing out, known as FOMO, drives nighttime use of social media, causing sleep disturbances and sleep difficulties. A 2021 study involving 132 people found that limiting social media use for a week improved well-being by preventing sleep problems. However, the authors note that adolescents who were already heavily engaged with social media may have chosen not to participate in the study because they were unwilling to reduce their use. Another 2021 study found that limiting adolescents’ internet access before bedtime prevented sleep problems, but this was more effective for those who were less engaged with social media. Reduces stress A 2018 study found that abstaining from social media use for about a week reduced stress in both typical and excessive social media users. The effects were more pronounced in excessive social media users. Prevents depression anxiety and psychological distress The authors of a 2019 study note that common social media behaviors, such as constantly checking for messages, and addictive use of social media are risk factors for anxiety, depression, and psychological distress. However, they also highlight that there are limitations to the research and that further study is necessary. Similarly, a 2021 study found that social media use is associated with a subsequent increase in self-reported depression symptoms. Meanwhile, a 2018 study found that limiting social media use to about 30 minutes each day significantly reduced feelings of loneliness and depression in undergraduate students after 3 weeks. Boosts mental well-being The authors of a 2020 study asked 61 participants to abstain from social media for a week. They report a significant increase in mental well-being and social connectedness after the period of abstinence. They also note both a positive relationship between social connectedness and mental well-being, and a negative relationship between FOMO and mental well-being. Eases anxiety A 2019 study found a positive relationship between social anxiety, loneliness, and social media addiction. Social media use can cause FOMO and a sense of inadequacy. This may lead to loneliness, anxiety, and depression. Stepping away from social media may help reduce FOMO-induced anxiety and loneliness. Learn more about social media and mental health. Signs that a person should take a break It may be time for a person to take a social media break if social media leads to any of the following:getting frequently annoyed or frustrated with people’s posts, comments, or trending topics on social mediatending to compare their life, body, career, relationships, well-being, or other factors with those of other people on social mediahaving the habit of checking social media first thing upon waking upnoticing an increase in anxiety or depression symptomsspending a significant amount of time on social mediagetting insufficient sleep or having trouble falling asleepchecking notifications in the company of others or during an activitygetting into arguments on social mediafeeling overwhelmed by social media postsfeeling disappointed for not receiving any engagement with a post or commentlosing focus and missing deadlines or neglecting choresfeeling tempted to compete with others on social media — for example, for more likes or followers If a person thinks that they may have a social media addiction, they should consider speaking with a healthcare professional. Tips for taking a social media break Below are some practical strategies that may help people start their social media break. Create a goal Every person has unique needs and may have different goals for their social media break. However, behaviors that may be beneficial include:refraining from scrolling mindlesslyavoiding engaging in unhealthy conversations, topics, or debatesstopping the use of a specific app for a certain number of daysusing social media for a maximum of 20 minutes a day Decide on the length of the social media break Some people may begin with smaller breaks and gradually build up to more substantial breaks. It may be helpful to try the break when going on a vacation or out of town. The different routines and busy schedules may make it easier to stay away from social media. Delete apps A person may find themselves reflexively checking social media apps and notifications. Deleting apps may help a person stop automatically checking them, as they will need to re-download the apps to be able to sign back in. Turning off push notifications may also help. Newer devices may allow a person to customize the notifications on each app. Temporarily disable the accounts If people find that deleting apps is not effective, they may temporarily disable their accounts. This may mean that it takes more time before they can log into their accounts again. Inform friends and family about the break It can be worrying for friends and family if a person is suddenly absent from social media. A person should consider informing close friends or a trusted circle about taking a break, as this may provide them with a support system. Look for activities or tasks to replace social media Whenever a person has a strong urge to visit social media sites, they can look for alternative activities. One of the advantages of abstaining from social media is that a person may have more time to do other things. These activities may include:catching up with a friend in personlearning a new skillfinding a new hobbypracticing mindfulness or meditationexercising Find other ways to keep in touch Some people use social media apps as a primary communication tool for work. A person may use other means to keep in touch with colleagues, including:text messagingvideo conferencingemailing Alternatively, a person could use the messaging function on some social media platforms without browsing or scrolling on the platform itself. Summary Social media has become a significant part of many people’s lives. It offers a range of benefits, but it can also have detrimental effects. Research suggests that taking a social media break may have positive effects on a person’s mental well-being. A person can try various techniques to reduce their social media use or take a break. People may also wish to consider speaking with a healthcare professional about excessive social media use and their mental health. Last medically reviewed on May 12, 2022Mental HealthAnxiety / StressIT / Internet / E-mail 12 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Akram, W. (2017). A study on positive and negative effects of social media on society.https://www.researchgate.net/profile/Waseem-Akram-19/publication/323903323_A_Study_on_Positive_and_Negative_Effects_of_Social_Media_on_Society/links/5ab1c064a6fdcc1bc0bfefef/A-Study-on-Positive-and-Negative-Effects-of-Social-Media-on-Society.pdfBaltacı, Ö. (2019). The predictive relationships between the social media addiction and social anxiety, loneliness, and happiness.https://files.eric.ed.gov/fulltext/EJ1224299.pdfBrown, L., et al. (2020). Fear of missing out, mental wellbeing, and social connectedness: A seven-day social media abstinence trial.https://www.mdpi.com/1660-4601/17/12/4566/htmChaffey, D. (2022). Global social media statistics research summary 2022. https://www.smartinsights.com/social-media-marketing/social-media-strategy/new-global-social-media-research/Graham, S., et al. (2021). Taking a break from social media improves wellbeing through sleep quality.https://www.liebertpub.com/doi/full/10.1089/cyber.2020.0217Hilliard, J. (2022). Social media addiction.https://www.addictioncenter.com/drugs/social-media-addiction/Hunt, M. G., et al. (2018). No more FOMO: Limiting social media decreases loneliness and depression [Abstract].https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751Keles, B., et al. (2019). A systematic review: The influence of social media on depression, anxiety and psychological distress in adolescents. https://www.tandfonline.com/doi/full/10.1080/02673843.2019.1590851Perlis, R. H., et al. (2021). Association between social media use and self-reported symptoms of depression in US adults.https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2786464Tandon, A., et al. (2020). Sleepless due to social media? Investigating problematic sleep due to social media and social media sleep hygiene.https://www.sciencedirect.com/science/article/pii/S0747563220302399Turel, O., et al. (2018). Short abstinence from online social networking sites reduces perceived stress, especially in excessive users [Abstract].https://www.sciencedirect.com/science/article/abs/pii/S0165178118306073van den Eijnden, R. J. J. M., et al. (2021). Social media use and adolescents' sleep: A longitudinal study on the protective role of parental rules regarding internet use before sleep.https://www.mdpi.com/1660-4601/18/3/1346/htmFEEDBACK:Medically reviewed by Vara Saripalli, Psy.D. — By Rachel Ann Tee-Melegrito on May 12, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageDoes social media impact mental health? What we really know What do we really know about the links between social media use and mental health? We spoke with seven experts to find out.READ MOREHow has social media affected mental health during the pandemic? In this Special Feature, we explore the interactions between social media use and mental health during the COVID-19 pandemic, with input from two…READ MOREWhat to know about social media and mental health Social media has associations with depression, anxiety, and feelings of isolation. However, it can also have a positive influence on individuals and…READ MOREIs it time you went on a social media detox? Have your social media accounts become a source of stress more than one of enjoyment? Read this Spotlight and learn why you may want to consider a…READ MOREHow modern life affects our physical and mental health Every day, we are bombarded with notifications from our smartphones and social media accounts. But does this constant connection impact our health?READ MORE