Social Media, Self-Esteem, and Mindfulness: How and When to “Unplug

In the 21st century, social media has taken the world by storm and has allowed people from all across the world to connect virtually. The seemingly endless notifications coupled with the pressure to show-off a “perfect” version of ourselves online has led many users to feel exhausted and overwhelmed. Social media apps including Instagram and TikTok have introduced a hyper-connection between individuals across the globe that has grown since the pandemic where many individuals fell to social media to connect with others and pass the unexpected time spent at home and away from others. Traditional media has transitioned from magazines and talk-show interviews to personal “vlogs” and social media posting which allows for all users to gain an insight into their favourite creators’ lives, which has been shown to influence a great deal of comparison and envy. It is important to remember that social media is not real life, and that the purpose of a social media “cleanse” is to become more mindful about the way that social media affects us personally, and developing ways to reduce the negative implications of excessive screen-time.

The constant pressure to be online and accessible to others can be overstimulating and honestly, overwhelming. If you find that you spend a considerable amount of time “doom-scrolling” through social media, it might be time to unplug. Here’s how:

What is a social media “unplug?”

Unplugging from social media doesn’t have to be scary or drastic, research has shown that limiting the amount of time we spend on screens has notable benefits for our wellbeing. Some users prefer to limit their screen time to 30 minutes per day, while others find it helpful to unplug for a period of time during their day.

When is it time to “unplug”?

Social media has become a way for others to not only connect virtually, but has become a major source of entertainment for many individuals, which can led to excessive scrolling, consistent distractions, and unreasonable expectations based on the lives of famous influencers, ultimately causing a negative impact on our mental health. It may be time to consider unplugging from social media when you:

1. Are anxious or stressed after checking social media

2. Have trouble concentrating

3. Feel obligated to respond immediately to messages

4. Deal with envy of others

5. Experience imposter syndrome or insecurity about where you are in life

6. Check social media too often or cannot seem to avoid scrolling

7. Not present in daily life and activities

8. Find that your relationships are taking a backseat to your social media usage

9. Find that you are neglecting your body and mind

10. Experiencing disrupted sleep

Creating the time to “unplug”

Creating the time to unplug is often challenging and daunting at first, as many worry that they will be unable to find activities or hobbies to fill their time, but it doesn’t have to be complicated. Sometimes, unplugging from social media can be as simple as:

1. Picking up a new hobby or trying a new activity

2. Spending time in nature or going out for a walk

3. Calling or visiting friends and family

4. Reading a new book or journaling

5. Practicing meditation or mindful breathing

It may also be helpful to pick specific times during the day where it may be easier to unplug for a while. Some individuals prefer to briefly unplug:

1. When working out

2. Before going to sleep

3. When waking up

4. While enjoying a meal

5. When spending time with the people you love

So, where do I start?

If you think you might benefit from a decrease in social media, it is important to remember that change is not linear, and that the ability to routinely take breaks comes with time. Remember to set realistic goals for your progress, such as developing a screen-time limit, and creating healthy boundaries from social media. Remember, be patient with yourself and allow yourself the opportunity to grow!

Helpful tips for your social media breaks:

1. If you find that you unconsciously “doom-scroll” social media, it may be helpful to delete apps for a period of time

2. Inform others about your social media break so they know when to reach out

3. Track your progress and celebrate your wins

4. Schedule activities for your social media break beforehand

5. Designate “technology free” rooms in your house

6. Replace social media usage with productive digital habits, like listening to podcasts or audiobooks, writing, or taking an online course

7. Remember that you don’t have to be available to others 24/7

8. Don’t be too hard on yourself!

Check out these resources:

https://www.calm.com/blog/social-media-detox

https://www.cnet.com/health/mental/unplug-from-social-media/

https://declutterthemind.com/blog/social-media-detox/

https://www.liebertpub.com/doi/10.1089/cyber.2021.0324

https://www.youngminds.org.uk/young-person/blog/the-mental-health-benefits-of-a-social-media-detox/

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