Social Media and Mental Wellness: How to Start a Digital Detox

Does Social Media Usage affects our Mental Health?

Ever hoped into bed for the night and ended up scrolling on your smartphones or tablets way past midnight?

Well, you’re not alone in this…

While there’s no doubt social media has enabled us to catch up with friends, the excessive, or addictive usage can affect us mentally.

So, let’s discuss it in this post.

Understanding Mental Impacts of Social Media addiction

Doom scrolling is when one spends hours at a time scrolling through short-form content. It’s a trap, which is addictive by design, intended to grab our eyes fast then hold our attention.

From the scrolling we see global crises and perfect lives. Then, compare ourselves to them, which makes us feel inadequate, increasing anxiety.

Also, social media lacks real connection. It’s hurting real-life connections as we isolate ourselves and focus on reels and updates.

We can benefit from less social media, especially for combating anxiety.

Strategies to Counter this Addictive Pattern

If you want to take back control of your time and break this pattern, here’s some strategies on how to use less social media.

Taking back your time on Social Media overuse is possible, pick ONE of these strategies and set it as your next step.

1. Minimize Distractions:

• Disable Notifications: Silence all social media notifications. This eliminates constant interruptions that pull you back into the scroll.
• Create Physical Barriers: Hide social media apps. Place them in hard-to-reach folders on your phone. This reduces easy access and impulsive checks.

2. Implement Time Management:

• Implement Time Limits: Set a timer before you start scrolling. When it rings, stop—no exceptions. This helps you stay accountable.
• Establish a Phone-Free Bedtime: Keep your phone out of the bedroom. Some even leave it outside entirely. This promotes better sleep.

3. Cultivate Positive Alternatives:

• Cultivate Bedtime Alternatives: Place a book by your bed. This makes reading a more likely choice before sleep, replacing screen time.
• Replace Post-Dinner Scrolling: Instead of scrolling after dinner, take a walk. Get moving and enjoy the fresh air, also increase your active time. (This is my favorite method, and getting to spend some time with kids.)
• Find Offline Joy: Discover hobbies and passions. Engage in activities that bring you joy offline, fostering real-life fulfillment.

4. Optimize Your Digital Environment:

• Curate Your Feed: Unfollow accounts that trigger negativity. Follow those that inspire and uplift you, creating a positive online experience.

5. Seek Support and Guidance:

• Seek Community Support: Join an offline support group or a healthy online community (not another social media platform). Connect with others who understand your journey.
• Consider Professional Help: If you struggle, consult a professional. Address your scrolling habits, even if they seem minor. They can provide personalized strategies.

Your Reward from this Digital Detox(The Gains!)

Here’s what you will be able to benefit from breaking this habit, it’s more than just free time from less social media use.

Enhanced Mind Wellness

• Less social media means less info overload and triggers, your anxiety lessen
• Your mood improves, your mind is calmer, and you feel less stressed
• You sleep better
• This is mind wellness. You feel balanced
• You have more mental space to focus on what matters

Strengthened Real Connections

• Real life matters. Put your phone down. Talk to people and get to know them
• Build strong bonds. Feel like you belong(Family, Friends, Neighbors, even some strangers)
• When you put away your phone, it shows people they matter

Reclaiming Your Time and Life

• What will you do? Hobbies? Skills? Quiet time? Exercise? Reading? Create something. Live your life.
• Stop watching others. Start living.

Embracing a Balanced Life

• Less social media is balance. Choose your time. Choose your energy. Feel good.

Conclusion

You hold the power to shape your mental well-being.

By taking control of your digital habits and nurturing your inner peace, you’re building a foundation for lasting resilience.

Choose less social media, explore practices like meditation, and witness the remarkable improvements in your mood and overall vitality.

Try these tips today and see the difference. If you face difficulties and would like my help, leave a comment below and send me an email.

Let’s improve our mental health together.

References

1. HelpGuide.org. (n.d.). Social Media and Mental Health: Social Media Addiction. HelpGuide.org. https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health.htm
2. UC Davis Health. (2024, May). Social media’s impact on our mental health, and tips to use it safely. https://health.ucdavis.edu/blog/cultivating-health/social-medias-impact-our-mental-health-and-tips-to-use-it-safely/2024/05