Delete Social Media? A Case for Your Mental Health - Project HEAL (2024)

In our hyper-connected world, many of us have asked ourselves (more than once) “should I delete social media?” We know it’s impacting our mental health. We feel the constant pressure to be liked. We feel we need to show up in a certain way.

While we love a good TikTok or viral trend, we’re also exhausted. This is especially true for those of us suffering from disordered eating or eating or body image disorders.

If this sounds familiar to you—or you notice feelings of anxiety, depression, insecurity, comparison, or discontent creeping in after scrolling—it might be time to finally answer the question, should I delete social media, with a “yes.”

Let’s talk about why this can be helpful—even if you only pause your social media presence for a little bit—and how to do it.

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The Potential Effects of Social Media on Your Mental Health

Social media use has skyrocketed in the last decade—and that's not all bad. Social media can be an outstanding tool to express creativity, connect with others, stay informed of global events, and raise awareness for causes you feel passionate about. But it also has a negative side that promotes diet culture (“clean eating” is always a popular topic on social media), encourages comparison, and more.

From negative comments to social media addiction, there are many issues that can arise. A recent poll found that32 percent of U.S. social media users reported harmful effects on their mental health last year, and another36 percent took some time away from these platforms as a result.

So, here’s what you need to know about the influence social media can have on your own mental and emotional well-being.

According to research in theHealthcare Journal, frequent social media consumers, from ages 18–35, are susceptible to FOMO (fear of missing out). This assumption that your life is much less rewarding than everyone else’s can cause low self-esteem, chronic depression or anxiety, and a sense of isolation or exclusion.

Incessant comparisons between yourself and what others might post could also make you feel more pressure to devalue your own appearance, abilities, or achievements, theCureus Journal points out.

Even more concerning, another recent studyin the PLOS One Journal examined the behaviors of young adults across 17 countries to establish a link between social media consumption and eating disorder risk factors.

Many habitual users show signs of food or weight obsession, poor body image, or compulsive exercise, while those in recovery might find social media content harmful to their healing process, the research continues.

Making the Case For Deleting Social Media Apps Altogether

There are many benefits to deleting social media, even if just on a temporary basis. You might have seen this practice referred to as a "social media cleanse” or “social media detox,” but whatever you call it, the idea is simple:

Either deactivate your accounts or remove the apps from your smartphone for a certain amount of time, whether that’s for a couple weeks or several months.

No matter how long you choose to cut off social media access, research shows that a break from repetitive scrolling and constant notifications can improve mental health and quality of life.

A study in theBehavioral Sciences Journal recruited 43 young adults, between the ages of 18 and 30, for a two-week detox from all social media platforms. Throughout this experiment, the researchers uncovered that detoxing from social media can:

• Increase sleep duration and quality.

• Enhance mood state, productivity, and confidence.

• Nurture mindful eating behaviors.

• Boost life satisfaction and subjective well-being.

• Lead to healthier interpersonal connections.

• Help manage chronic stress, anxiety, or depression.

You do not have to delete all social media accounts permanently to minimize the negative effect it can have (though thatis an option if you’re feeling ambitious). Even if you just unplug from your social apps for 30 days, or even just a few days, come back to real life, and take a break from the artificially enhanced lives in your feed, you can benefit.

This alone allows you to create more space in your routine for activities that nourish your mental health—instead of wearing it down.

Other Ways to Build Intentional Habits Around Social Media

If deleting social media access altogether sounds like too extreme for you, we understand. Changes can be hard to implement, even when they’re beneficial.

Another option is to start with a handful of smaller, more manageable steps to recalibrate your current social media habits, then gradually work up to total deletion over time (if that’s your ultimate goal).

Here are some ways to become a more intentional and self-aware social media consumer.

• Establish daily screen limits on each platform.TheSpringer Nature Journal found a positive correlation between limited recreational screen time and increased mental well-being. Most smartphones allow you to set screen restrictions to manage the amount of time you can use certain apps. So, evaluate your social media consumption, determine which platforms you need to scale back on, and then create limits (i.e. 10 minutes per day) to help moderate your overall exposure.

• Curate your feed to reinforce mental wellness.Pay attention to the content you share and consume on your feed. If a particular account makes you feel anxious, insecure, or self-conscious, tap the unfollow button and seek out other users who encourage, inspire, motivate, and empower you. Likewise, consider what you’re posting on social media: Is it authentic to your values, or does it come across as disingenuous? Curate a feed that is helpful—not harmful.

• Practice mindfulness to curb scrolling habits.Do you ever wonder how it’s possible that you can check one Instagram notification, and then spend the next hour scrolling on your feed? This is due to a phenomenon called automaticity, explains theSocial Media and Society Journal. Automaticity is a habitual, inattentive, or uncontrolled behavior, whereas mindfulness is a keen awareness of the moment you’re in. Cultivating mindfulness will teach you how to observe your own tendencies on social media so you can make real-time behavioral changes if necessary.

Should You delete social media?

Social media is not inherently problematic, but the amount of time you spend on these networks (and the messages you encounter) can have a serious impact on mental health.

In this digital era, it’s vital to maintain a balanced relationship with social media—whether that means limiting access to these platforms, curating a feed that makes you smile. Perhaps you even delete your social media apps altogether.

Your mental and emotional wellness is worth the effort, so decide what feels good for you and give it a try.