March 30, 2025
Writer: Christopher Jan Dumaguin
Researcher: Christopher Jan Dumaguin
The Clarity of Set Parameters: Is it Necessary to Take a Social Media Break?
When it comes to social media time off, there are no hard and fast rules. The duration and contents of our break are up to us. Depending on what we think we need, there are other possibilities. Perhaps we are searching for a short-term detox to help us reset a bit, or maybe we are attempting to scale back for the long haul.
Research shows that limiting social media use can indeed improve well-being and productivity, with heavy users experiencing the most pronounced benefits. One study of 230 undergraduate students reported that participants who limited social media use daily to 30 minutes for a two-week period experienced significantly less depression, loneliness, anxiety, and fear of missing out, whereas their positive feelings increased. [1]
So… we think life is going fairly well for a moment. We open our Facebook, Instagram, or X (formerly Twitter) and begin scrolling since we have a few minutes to spare. We start by seeing a friends’ post about getting their ideal job and having a great time on a vacation in other countries. Then a neighbor’s angry political meme. The next thing we know, we are complaining about all the vacations we cannot take, getting agitated about politics, and questioning our careers/profession. If these have turned into an emotional roller coaster filled with unwelcome comments, comparison, and perfectionism, then it might be time to take a social media break.
When we take a break, we can either just step away or make an announcement online beforehand. Whatever we decide, we might find it helpful to share our plan with our real ones.
Mediating & Curating Thy Feeds: There is More to Life than Social Media
Many people admitted that they rarely unfriended people. More likely, they unfollowed them, or, in rarer cases, put them on a restricted list. Another interesting point: the reasons given for unfriending. They varied but included: racism, bullying, stalking, getting away from exes or their families, harassment, extreme negativity, or posts that were spammy or seen as having little value to the reader. Politics was mentioned several times, although a few people pointed out that they did not necessarily unfriend because of differing political views so much as the tone of those views, sometimes even on views they agreed with in principle. [2]
There were a couple of people who admitted they weeded out their friends list, often in an effort to simplify or reduce the amount of time they spend on Facebook. Unfriending can send an unintended message. Facebook is a social network, so ending a connection on Facebook indicates that one person no longer wants to have social contact with the other. Unfriending can feel like estrangement to some people, and in the absence of any information they may just conclude that the person doing the unfriending does not want anything to do with them anymore, even if that was not the person’s intent. [2]
Setting limitations and boundaries can be challenging. By discouraging limitless use of social media out of convenience, we have to try encouraging more mindful engagement with it for ourselves through its safer use and other physical activities. This also helps us to avoid disturbing and triggering contents we see in the online world.
We have to consider how to build new, healthier habits around social media and technology if we want to improve our mental health. That is where habit stacking comes in. To be successful, carefully choose when and where you add a new habit to your daily routine. If you notice you are on your phone more in the evenings, consider what to include in your lifestyle that will limit your screen time. [3].
As social media usage arises, we should seek to cultivate a healthy relationship with it. Using mental health platforms that emphasize self-guided resources and virtual coaching, as well as following mental health accounts on social media, are some ways we may take advantage of the media. We may empower ourselves to improve our mental and physical health by setting an example of safe and responsible social media use. Our mental and physical health are already significantly impacted by our digital age, which calls for a wider range of care. The answer lies in an evidence-based, culturally aware, and holistic approach to health care that fosters resilience against the impact of social media.
Session Questions:
- How can taking a break from social media impact mental health and overall well-being?
- What strategies can individuals implement to curate their social media feeds to reduce exposure to negative content and enhance positive engagement?
- In what ways can habit stacking be utilized to develop healthier routines around social media usage and technology?
References:
- Turow, R. 2024. Can a Break From Social Media Improve Mental Health? Psychology Today. Retrieved at: https://www.psychologytoday.com/us/blog/self-talk-science/202404/can-a-break-from-social-media-improve-mental-health
- Paratus Publishing. 2018. Why People Unfriend On Facebook (And Why I Rarely Do). Retrieved at: https://www.awelladvisedlife.com/why-people-unfriend-on-facebook-and-why-i-rarely-do/
- Modern Health News. 2024. Protect Your Peace of Mind Online: The Link Between Social Media and Mental Health. Retrieved at: https://www.modernhealth.com/post/the-link-between-social-media-and-mental-health
