ONE THERAPIST’S ARGUMENT FOR DITCHING SOCIAL MEDIA
I went off social media in 2018 thinking that it would be a temporary break to clear my head and help bring more intentionality to my scrolling. I never ended up going back, and I believe this to be one of the single best decisions I have made for my mental health and happiness. Curious to reexamine your relationship with social media? Allow me to offer a few thoughts for you to consider.
What the Research Says
I don’t recommend things based on my experience alone, so first let’s explore the state of the research on the harms of social media use.
In 2023, the Surgeon General issued an advisory regarding the negative effects of social media use on youth mental health. The advisory cites a number of studies that suggest a link between more time spent on social media and depression, anxiety, poor body image, disordered eating behaviors, reduced sleep quality, low self-esteem, suicidal thoughts, and attention problems. While the advisory acknowledges that many questions remain unanswered with respect to social media’s impact on mental health, it concludes that the evidence we do have currently is compelling enough to demand action to protect our youth.
Research on the impacts of frequent social media use on adult mental health suggest similar associations. Greater social media use is linked to feelings of inadequacy, depressive symptoms, higher anxiety, insomnia, loneliness, and information overwhelm.
These findings do not mean that social media is all bad. Many people find benefits to using social media, including the ability to be in community with like-minded people and opportunities to further oneself professionally. It’s important that you do your own cost vs. benefit analysis. What good does social media bring to your life and how might it detract from your quality of life? Consider changes to your relationship with social media accordingly.
My Cost vs. Benefit Analysis
In the almost eight years I have been off social media, here are the benefits I have observed:
My relationships are stronger. Not having social media means that, if I want my family and friends to know something about my life, I have to reach out and tell them directly. The result is that I talk to my people more and feel closer to them.
I compare less. Without social media, I have found that there are very few triggers for comparison in my daily life. I don’t think that much about what I’m doing relative to other people or how my life stacks up. It’s easier for me to differentiate what I authentically want rather than get distracted by what I think I “should” want.
I’m more present. There is way less pull to look at my phone since getting rid of social media. Because of this, I’m much more present with whatever is in front of me at a given time. I’m more productive in my work, engaged with my loved ones, and attuned to the world around me during moments of down time.
My mind is calmer. Social media is overstimulating, bombarding our brains with more images, videos, and information than they are equipped to handle. Without this overload, I feel calmer, clearer, and I sleep better.
And how about the costs? I am occasionally out of the loop on trends. Some people might find my choice weird (one person told me they don’t trust people who aren’t on social media). My business doesn’t have social media platforms, which might have very minor impacts on my ability to reach new clients. For me and my life, these costs are negligible. What I gain massively outweighs them, and having social media out of my life has been a meaningful way for me to practice self-love.
if you’re ready for a next step
There are options! You could quit social media cold turkey like I did or just begin the work to bring more mindfulness to your habits around social media and how they impact you. Whatever feels right, know that therapy is a resource you can access anytime if you’re feeling stuck in patterns that aren’t serving you.
Please note: This content is for informational and educational purposes only. It is not a substitute for professional diagnosis or treatment. Always seek the advice of a licensed mental health provider or other healthcare professional for guidance related to your specific mental health or medical concerns.
