5 Signs You Desperately Need a Social Media Detox

By: Dr. Andrea Seldomridge

I think social media definitely has some positives. I still remember the day in high school I first signed up for a social media account. It was exciting to have a way to talk with friends outside of school in a time when most teens did not have their own phone. It can be a creative way to connect with friends and loved ones, especially those that live far away. However, I do think it has some downsides. It’s so easy to keep scrolling through photos and videos, seeing the highlights of the lives of others, seeing more ups than downs, and seeing fun nights out rather than potential lonely nights in. Maybe you’ve been feeling that you use social media too much or wonder how it might be impacting you. If that’s you, here are some signs that a social media detox might be beneficial for you and your mental health.

1. You feel down after looking through social media. This one might be obvious, but if you find yourself feeling sad, anxious, or down after spending time on social media, taking a break or reducing your use could be helpful. If you aren’t sure how social media is affecting your emotions, I’d encourage you to try to pay attention to how you are feeling before and after going on social media. It might give you a better sense for how it is affecting you.
2. You feel increased levels of “fomo”, or fear of missing out. Social media can make it seem like interesting things are happening all the time to everyone. It also makes it seem like people are usually with friends instead of having nights alone, let alone ever feeling lonely. However, social media often isn’t an accurate portrayal of real life. There is no possible way to be part of all friend hang outs or go to every concert that shows up in one’s social media feed. It’s okay to have nights at home by yourself! If you’re experiencing that fear of missing out, it could be an opportunity to be the one to plan a coffee trip with a friend or movie night. Others will likely be grateful that you reached out to them.
3. You’re comparing yourself more often to others. People usually document fun or celebratory events, like a promotion, rather than when they failed a big test or had an argument with their partner. You might feel like you are behind in life, not reaching various “milestones” at the speed others seem to be. I can guarantee you many others feel the same way. If you notice yourself feeling this way, this might be a sign to take a pause from social media.
4. You’re feeling more insecure about your physical appearance. It is so easy to start comparing how you look to others on social media. Photo filters that make skin look porcelain are ever prevalent. Remember that most people do not have perfectly clear skin or frizz-free hair all the time. Everyone feels insecure about how they look at one time or another, but if this is happening more often, I’d encourage you to take a break from scrolling and see if your level of confidence about yourself improves.
5. You feel urges to document your day or events you go to. It can be exciting to share what is going well with others, like showing photos of that good dinner you ate, or that you saw a gorgeous San Diego sunset (we really do have some of the best!). However, if you are experiencing urges to post when exciting things happens, there might be some reasons behind it. Does it ever feel like if you don’t post something, it didn’t happen? Or that you need others to see that you have it all together? Paying attention to how often you feel the urge to post on social media can be a good indicator if it is time for a social media detox.

Going about a social media detox can look different for everyone, so here are a few different ways. Cutting it all out at once can work really well for some people. For others, myself included, choosing a smaller goal is more helpful. This might be taking a break from a specific social media app of your choice. For myself, I have found choosing a time of day to not login has been the most helpful. I decided to not login during the first and last 30 minutes of my day. This has allowed me to have time to set intentions for the day and to reflect on the day before falling asleep. Committing to a small step can be challenging at first, but the positive effects on mental health can be significant.

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