It’s long been said that too much of a good thing can be unhealthy for us. Have you ever considered a social media detox? Social platforms were originally designed to connect us with friends, family or strangers around the world. Couple that with access to unlimited information and we have arguably the most important technological event in the past century. Despite this 24/7 connectivity, many of us have lost connection with the most important person of all: ourselves.
It is no secret that stress and mental health, particularly depression and anxiety, are sharply increasing in the United States and around the world. Social media is a major contributing factor due to its inherent nature of compare and contrast. The natural order of our world is organic, spontaneous and perfectly imperfect. More often than not, social media portrays a distorted picture of reality that becomes difficult to differentiate. Comparing ourselves to airbrushed selfies and attention drawing statuses can not only negatively affect our self-esteem, but can feed into narcissistic behavior which research shows is correlated to depression.
Having these devices at our fingertips makes them an easy way to distract ourselves from the present moment. Not only does social media serve as a distraction of boredom, but for too many of us it has become a preferred coping skill for difficult emotions. What may feel like relief from stress or anxiety, in the greater picture actually prevents us from facing and processing our emotions in order to truly release them.
The best way to become aware of what degree social media is impacting us is to simply step away. According to statistics by the Global Web Index 2020 Report, users are now spending an average of 2 hours and 24 minutes on social networks and messaging apps. Detoxing from social media may not be easy but it’s well worth the chance to reconnect with ourselves.
Here are are some tips on how to get started:
Setting the Intention
Unlike some other forms of detox, quitting social media can safely be done cold turkey! If you find yourself numb when scrolling through your newsfeed, consider giving yourself this gift of increased presence without delay or any sort of step-down process. As they say, “tomorrow never comes” and if you plan to try this down the line you will likely forget. If disconnecting from the facade of social media is important to you, start today and choose a length of time which best suits you. The key here is balance; you will want to challenge yourself to stay offline long enough to truly feel the difference in quality of life, while also not setting an unrealistic expectation on yourself. There is no perfect answer here, but the 5-day work week is a great place to start.
Once you identify a (relatively) comfortable length of time, tell 3 different people about your plan. Research shows that when we want to make lifestyle changes, telling 3 people significantly increases our chances of achieving a set goal as it holds us more accountable to ourselves. Another great way to set yourself up for success is to challenge a loved one to join you in this social media detox. Especially during this COVID-19 pandemic, having someone with whom you live also taking on this challenge akin to a gym buddy can be a fantastic strategy. Lastly, be sure to delete those apps entirely for the duration of this detox. Not doing so would be like having someone who is trying to stop drinking alcohol working in a liquor store; far too much temptation!
Making it Happen
So you have set an intention, acquired a partner to join you on this detox, and found the strength to temporarily delete your social media apps… but now what? Just sitting around at home with nothing to do will increase the temptation to prematurely break the detox. Think about your schedule and plan accordingly. Going for a walk, reading and local yoga in the park are great activities which can be done in accordance with social distancing guidelines and require zero technology. Another great idea is to jot down a few thoughts per day about how this experience is feeling. Practicing presence through meditation and deep breathing can help us move through stressful or anxious moments. It can be very eye opening to witness the addictive impulse we may have to reach for our phones in moments of stillness. Ask yourself, what are you trying to run away from?
Reflection
The crucial final step in your social media detox is to take time to consciously reflect on how you felt during this experience. Did you see any shift in anxiety or self-esteem? Were you more productive or present? Perhaps you will decide to make more lasting changes or a new commitment to yourself with respect to the time spent on social media. However you decide to conclude this experience, just be sure to take it all in before re-downloading your favorite apps.
Although technology and social media certainly have their benefits, we may want to consider how moderation in all things is the best approach. If you find yourself curious about how it would feel to detach from social media for a while or secretly miss the days before iPhones and Androids, give yourself the gift of presence and detox for a few days. Pure and simple, you’re worth it.
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