April 21st, 2025
Once upon a time, I was a curious kid with nothing but a flip phone and access to my parents’ computer. I stumbled across a fun website called Myspace; a social media platform where I could express myself. I shared my favorite photos and music with my friends and spent more time customizing my profile than I’d like to admit.
It was a fun time, to say the least. My curiosity and creativity had an outlet, and from that moment on I was hooked. I made a Facebook account, an Instagram account, a TikTok account, and joined just about every social media platform conceivable to humankind. I had a desire to stay connected to others, I followed my favorite celebrities, news outlets, and got a constant flow of inspiration for the latest fashion trends or healthy cooking recipes.
Just like that, social media became a hub for almost everything you could think of. One late night and about a hundred reels later, I realized something. I consistently stayed up late at night endlessly doom scrolling through my feed…. I also noticed that the first thing I did in the morning was pick up my phone to read news articles.
At that moment, I realized it was time to make some changes. I wanted to find new ways to alleviate my boredom, I wanted to have a better relationship with my phone, and I wanted to be more present. That’s when I started learning about the connection between social media and mental health which led me to try my first digital detox!
Keep reading to learn more about what a social media detox is and how it can transform your mental health.
Let’s begin exploring social media and mental health, outlining how social media can impact your mental health in several ways. While social media can be a valuable resource for maintaining relationships and staying connected to others, studies show that social media can have adverse effects on mental health. Here are some ways social media can negatively impact your mental health:
● Depression: Research shows that social media use is “significantly associated” with increased symptoms of depression. Many users report feeling down or inadequate when comparing themselves to others' curated online lives.
● Anxiety: Studies have found a link between frequent social media use and heightened anxiety levels. The pressure to stay constantly connected, fear of missing out (FOMO), and exposure to negative content can all contribute to feelings of anxiety.
● Sleep: Around 70% of social media users report scrolling in bed, a habit linked to disrupted sleep patterns and poor mood the next day. Blue light exposure and mental stimulation right before bed can make it harder to fall and stay asleep.
●Low Self-Esteem: Constant comparison to others' filtered highlights can lead to feelings of inadequacy and poor self-image. This is especially common among children, teens, and young adults who are more vulnerable to peer validation and social feedback.
● Loneliness and Isolation: While social media is meant to connect us, overuse can lead to feelings of loneliness. Passive scrolling may replace real-life interaction and take up hours of your day, leaving users feeling more isolated rather than supported.
● Addictive Behavior: Social media platforms are designed to be engaging and habit-forming. The dopamine hit from likes, comments, or new content can create a cycle of compulsive checking that disrupts focus and emotional regulation.
● Cyberbullying and Online Harassment: Social media can open the door to negative interactions like bullying, trolling, and harassment, all of which can severely impact mental health, especially for adolescents and marginalized communities. This can leave users feeling more isolated rather than supported.
Doom scrolling is the habit of compulsively and continuously consuming negative news or distressing content online, often for long periods of time. Doom scrolling can leave you feeling anxious, overwhelmed, and emotionally drained. While staying informed is important, excessive exposure to upsetting content can negatively impact your mental health.
Social media uses learning algorithms that track your behavior—so the more you engage with negative content, the more of it you'll see. Over time, this creates a curated feed filled with distressing stories, which can reinforce feelings of hopelessness and anxiety.
Breaking the doom scrolling cycle can help restore emotional balance and protect your mental well-being. Setting time limits and choosing to interact more with positive and uplifting content are small changes that can make a big difference.
A digital detox is defined as “a period of time when a person does not use digital devices such as smartphones and computers, especially in order to reduce stress and relax.” What you would consider an attainable period of time is ultimately up to your discretion. A digital detox is an opportunity to unplug, whether that’s a week, a month, or even a few days!
We understand that cell-phones serve a practical purpose as well so this doesn't have to mean getting rid of your phone 24/7. It can simply mean you refrain from using social media apps for a certain period of time.
Many celebrities have even been known to practice digital detoxing as a form of self-care. Lebron James quit social media after receiving backlash and took time to work on his mental health, and other popular celebrities like Selena Gomez have been known to frequently take social media breaks for their mental well being.
Taking a break from social media—even temporarily—can significantly improve your mental health and overall well-being. While stepping away from your screen may feel challenging at first, the long-term benefits are well worth it.
Research has shown that digital detoxes can lead to noticeable improvements across several areas of life. Some of those benefits include:
● Better Sleep Quality and Longer Sleep Duration: Scrolling late at night can overstimulate your brain and expose you to blue light, both of which interfere with melatonin production and your natural sleep cycle. A digital detox helps establish healthier bedtime routines, leading to deeper, more restful sleep.
● Higher Overall Life Satisfaction: Without constant comparison to others' highlight reels, you’re more likely to feel content with your own life. Disconnecting from curated online narratives allows you to focus on the present and appreciate your own journey.
● Reduced Stress and Mental Fatigue: Social media overload can contribute to information fatigue and emotional exhaustion. A detox helps reduce that constant input, allowing your mind to relax and recover from the pressure of always being “plugged in.”
● More Frequent Positive Emotions and Improved Mood: By limiting exposure to negative news, online arguments, or unrealistic expectations, you create more space for joy, calm, and gratitude. Many people report feeling lighter and more emotionally balanced after just a few days offline.
● Increased Focus and Productivity: Without the distraction of endless scrolling or notification pings, it's easier to stay present and focused on tasks. A detox can boost concentration, creativity, and your ability to complete goals more efficiently.
● A Boost in Confidence and Self-Esteem: Stepping away from the social comparison trap can help rebuild a more authentic sense of self-worth. When you’re no longer measuring your life against filtered images and status updates, you can feel more confident and grounded in who you are.
● Increased Creativity: Without the passive consumption of content, your brain has more freedom to explore creative ideas. Many people report renewed motivation to write, draw, cook, or engage in other creative outlets after taking a break from social media.
● Greater Sense of Presence and Mindfulness: Without the constant urge to check your phone, you may find it easier to stay present in the moment—whether you’re eating a meal, spending time outdoors, or having a conversation.
● Better Time Management: Many people are surprised by how much time they reclaim during a detox. That extra time can be spent on hobbies, exercise, learning, or simply relaxing—improving your daily routine and quality of life.
● Enhanced Self-Awareness: A break from social media creates space for introspection. You may become more in tune with your thoughts, emotions, and behaviors—helping you better understand your needs, triggers, and personal goals.
Let’s go over how you can plan for a digital detox / social media detox because let’s face it, we could all use a social media break to clear our heads and reset our mental health:
● Set Clear Goals for Your Digital Detox: What do you want to achieve from a digital detox? You may be looking to build a better bedtime routine, work on improving your health, spend more time with family, or learning a new skill! Taking some time to outline your journey can make the process feel less overwhelming and more attainable. Be as detailed as you can with your goals! For example “ I want to go to the gym 4 times a week to build confidence and strength. I also want to join a running club to make friends and get outside more”.
● Figure Out How Long You Want Your Social Media Detox To Be : Identify a duration that works for you. Social media detoxes can be as long or as short as you need them to be, that’s the beauty of it ! You can test it out for a week and see how it feels, maybe try a whole month and see how attainable that is for you. Ultimately, you are the one in charge of your journey.
● Tell Family and Friends About Your Digital Detox: Since many of us stay connected through social media, it’s helpful to let friends and family know you’re taking a break and share other ways they can reach you. This small step can lead to more meaningful interactions—like phone calls, coffee dates, or simply catching up in person. Instead of sending a meme, you might find yourself having deeper conversations and strengthening your relationships in the process.
● Disable Notifications and Delete Apps: Notifications and app icons are designed to grab your attention—and they do it well. Temporarily disabling notifications or removing apps from your home screen can reduce temptation and make your digital detox more manageable. If you’re not ready to delete them entirely, consider simply logging out of your profile or using your phone’s “lock” or “screen time” settings to limit access.
Taking a break from your screen is the perfect opportunity to refocus on self-care and mental well-being. Use this time to build healthy habits that nourish your mind and body. Whether it’s through exercise, meditation, therapy, or reading, the key is to set small, realistic goals—like a 10-minute daily walk, journaling for an hour each week, or enjoying a mindful cup of coffee without distractions.
You can also prioritize real-life connections by inviting a friend for a tennis match, planning a lunch date, or simply catching up face-to-face. Remember, mental health is personal—there’s no one-size-fits-all solution. Take time to explore what truly helps you feel your best, and consider working with a therapist who can support you through the process.
One of the most powerful benefits of a social media detox is giving your self-esteem room to breathe. Constantly seeing curated highlights of other people’s lives can lead to comparison, self-doubt, and feelings of inadequacy.
Stepping away from that daily doom scrolling allows you to focus on your own goals, values, and progress—without the pressure of measuring up to someone else’s feed. This social media break can help you reconnect with your true self and build a stronger, more grounded sense of self-worth!
After taking time away from social media, it’s important to be intentional about how you reintroduce it into your life. The goal is to create a healthier, more mindful relationship with your screen time. Start by curating your feed—follow accounts that inspire, uplift, and align with your values, and unfollow those that trigger stress, comparison, or negativity.
Set boundaries that work for you. This could mean limiting your daily usage, turning off notifications, or scheduling specific times to check your apps. Most smartphones offer screen time insights that can help you track and adjust your habits based on what feels balanced. For some, two hours a day might feel right; for others, 30 minutes may be more than enough.
A social media detox can serve as a powerful reset—use it to redefine your digital habits and make sure social media supports your mental health, not undermines it.
Looking for professional guidance to take back control of your mental health? Clarity Clinic can help! We offer the best Therapy in Chicago to help you improve your mental well-being.
With multiple mental health clinics located throughout the city (Loop, River North, Lakeview Belmont, Lakeview Broadway, Evanston, Arlington Heights) Clarity Clinic makes it easy to find the right therapist for your needs. Whether you’re searching for a Chicago Loop therapist or a provider in Arlington Heights, expert care is never far away.
Prefer the flexibility of virtual care? We also offer online therapy, so you can access support from the comfort of your own home. What are you waiting for? Find affordable therapy at Clarity Clinic today!
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How to detox from social media?
Start by setting clear goals and boundaries— deleting apps, turning off notifications, or scheduling specific "offline" hours each day. Let friends and family know about your detox and explore offline activities like journaling, exercising, or spending time with loved ones to fill the gap.
How long is a good social media detox?
A good social media detox can range from a few days to a few weeks, depending on your goals. Even a 48-hour break can help reset your habits, while a 2-4 week detox may lead to deeper mental health benefits and long-term behavior changes. It's a personal decision depending on the needs and intentions of every individual.
Do digital detoxes actually work?
Yes, digital detoxes work. Digital detoxes have been shown to improve mood, reduce stress, enhance sleep quality, increase productivity, and boost focus. Taking intentional breaks from social media helps you regain control over your time and mental space, leading to better overall well-being.
Do you need a digital detox?
You should consider tying a digital detox if:
- You find yourself feeling the need to constantly check your phone
- You feel sad or anxious after checking social media
- You have a poor sleep schedule because of your phone
- You rather interact virtually with people than in person
- You find you have no time to do anything because you spend a large portion of your day on your phone
-You experience FOMO (fear of missing out) if you are not constantly checking your social media
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