This article was reviewed by Daniel Z. Lieberman, MD.
Social media can be a creative outlet, a way to stay connected, or a professional necessity.
But have you ever found yourself endlessly scrolling through memes, influencer posts, and FOMO-inducing life updates from someone you went to high school with, only to feel… well, a little drained?
It’s no secret that social media sometimes leaves us with more fatigue than fulfillment. And it might even be deeper than that.
More and more research is uncovering a connection between social media use and mental health conditions like anxiety and depression. Dr. Jessica Yu, clinical psychologist and Senior Director of Patient Experience at Hims & Hers, also highlights that social media can contribute to feelings of loneliness and low self-esteem.
So, if you’ve been wondering whether taking a break or deleting social media could help improve your mental health, you’re not alone.
Below, we explore the possible benefits of unplugging in your own life through the personal stories of Dylan, Logan, and Maria.
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4 Possible Benefits of Deleting Social Media
1. You’ll Find New Ways to Connect
Leaving social media doesn’t have to mean disconnecting. It could actually improve your relationships (including your relationship with yourself!).
“Catching up with relatives over the holidays is much nicer when you don’t know about the vacation they went on — it gives you two something fun to talk about,” Maria says.
She adds that her friendships have grown stronger now that they stay connected through phone calls. “I notice that I have an easier time distinguishing my level of closeness with others, too. Since the frequency of informational exchange matches the level of closeness, my interactions with extended family and friends feel more genuine, too.”
Dylan feels the same way. In fact, online relationships were a big reason they quit social media. They joined a band fandom and made some connections, but it quickly turned toxic.
When Dylan deactivated Instagram, Facebook, TikTok, and Snapchat, they were worried about losing that sense of community. But it ended up being a purely positive change.
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2. It May Improve Focus
Social media affects everyone differently. Some can set it aside with ease, while others find it a constant distraction from responsibilities.
“I think my attention span was substantially worse [when I used social media], as I felt distracted and drained after scrolling. I never thought to myself, ‘Wow, that was a great use of an hour,’” says Maria.
She adds, “Social media floods you with so much information that the brain doesn’t know how to process it. Hitting ‘like’ on a post isn’t a meaningful connection, and it made me feel like a spectator more than anything.”
If you relate, may find it easier to focus and be present without the constant interruptions and distractions from a social feed.
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3. You Get Your Time Back
Without the endless scrolling, you’ll free up time for what truly matters — whether that’s engaging in your favorite hobby or spending time with the people you care about.
“I think I waste less time. I read more books and long articles…Overall, I think I’m more present,” says Maria.
No more stressing over getting the “perfect” vacation pic — just enjoy the moment.
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4. It Could Help You Rebuild Self-esteem
You’ve probably heard the saying, “Comparison is the thief of joy.” Social media often feeds that comparison habit.
Maria knows this all too well.
“When you start comparing yourself to a large, diverse population, it seems inevitable that it would affect self-esteem. If I thought, ‘Wow, person A has this job, person B has that money, person C traveled here, person D has these credentials, person E lives there,’ I wouldn’t stop to consider that no human being can excel in all areas at the same time,” she says.
Dr. Yu agrees: “Quitting — or limiting — social media use can limit exposure to the things that worsen our mental health. For example, limiting the amount of time we spend on Instagram may mean less time comparing our lives to the lives of family, friends, and influencers and feeling inadequate compared to them.”
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How to Quit Social Media: 8 Tips to Make the Transition
“There isn’t a one-size-fits-all approach to quitting social media, nor is there a ‘right’ approach,” says Dr. Yu.
So, try to be patient with yourself. It might take a few tries or some experimentation to discover what works best for you.
Below are eight actionable tips to help guide you through the process.
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1. Go Cold Turkey
The boldest advice out there: Just delete the apps and move on.
For some, this all-or-nothing approach works well.
Not clicking for you? There could be a neurological reason why.
Social media can mess with your brain’s dopamine activity. Dopamine is a neurotransmitter that plays a role in motivation and mood. Quitting suddenly might feel like a shock to your system, triggering withdrawal symptoms like anxiety and depression.
Dr. Yu breaks it down: “If we think of social media use as a type of addiction, it is possible that going cold turkey when it comes to deleting social media could result in decreased dopamine, putting us in a withdrawal state.”
Dr. Yu recommends supplementing your digital detox with:
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Regular exercise
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Fresh air and sunlight
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Activities you typically enjoy
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Social connection outside of social media
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2. Start a New Account or Unfollow Uninspiring Accounts
Social media can feel overwhelming when you’re fed content that doesn’t resonate with you.
Your feed might leave you feeling drained if it’s full of:
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Influencers pushing unattainable lifestyles
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Acquaintances you no longer connect with
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Accounts posting things that stress you out
One way to tackle this? Unfollow TikTok or Instagram accounts that no longer serve you.
And if the idea of going through hundreds (or even thousands) of accounts sounds daunting,
Logan suggests taking a simpler route: Create a brand-new profile.
You can even keep it private and carefully curate your feed by only following accounts that genuinely bring you joy, inspiration, or knowledge.
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3. Only Quit the Apps That Bring You Down
You may not have to ditch every social media platform to reap the benefits of unplugging.
Instead, focus on cutting out apps that harm your mental health and keeping the ones that add value. It’s all about finding balance.
“I mostly use Reddit as a source for information. I don’t think of it as social media due to the anonymity aspect,” says Maria.
Platforms like Reddit or LinkedIn might feel more functional or goal-oriented — whether you use them for learning, networking, or work-related purposes. And you might decide to quit Facebook or Snapchat if they feel exhausting and over-stimulating.
By evaluating how each platform affects you emotionally, you can tailor your social media habits to fit your needs. It’s all about creating a digital environment that supports your well-being.
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4. Delete Social Media Apps From the Home Screen
Sometimes, small changes can make a big difference.
Logan shares that simply removing social media apps from her phone’s home screen helped her use them less — especially before bed, which was crucial for improving her sleep hygiene.
Strategically deleting made it easier for her to break the habit of mindless scrolling.
You can even take it a step further by logging out of apps entirely. Re-entering your login credentials each time you want to go online might make you reconsider whether you really want to engage.
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5. Come Up With a Plan to Stay in Touch
Before stepping away from social media, take some time to gather contact info from people you value — like phone numbers or email addresses. This way, you won’t lose meaningful connections.
Dylan shares some wisdom about this: “If your relationship with a person cannot stay outside of social media, then it was probably not meant to be.”
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6. Find Other Sources of News
Feeling out of the loop after stepping away from social media? Don’t worry. It’s easier than you think to stay informed without relying on algorithms — and avoid social media echo chambers.
Start by finding trustworthy news outlets that match your interests. Subscribe to newsletters from reputable publications, listen to daily news podcasts, or use a dedicated news app to get critical information.
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7. Focus on Self-Growth
Quitting social media can free up mental space, letting you focus on self-improvement and rediscover what brings you joy.
Here’s what Dylan suggests:
“Journal, exercise, draw, go outside, take walks, pick up an old hobby, or learn new ones… The possibilities are practically endless. Some of my goals are to learn how to skateboard, write my own music, start reading again, and try to live in the present moment.”
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8. Find More Meaningful Sources of Validation
Social media can trap you in a cycle of chasing likes, comments, and shares for validation. Maria discovered that stepping away helped her focus on goals and passions that truly mattered to her.
By letting go of the need for external approval, she has more time to channel her energy into meaningful pursuits.
Research supports this, too. Basing your self-worth on personal values and self-affirmation can lead to greater confidence and satisfaction. This kind of validation often feels far more fulfilling than anything a “like” button can offer.
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9. Embrace IRL Social Interactions
Social media has become the go-to for sharing and receiving updates. Going offline can bring back the joy of hearing big life news in more personal, meaningful ways.
“I learned of my cousin’s engagement at Thanksgiving in person. Seeing the ring in person and seeing her smile allowed for a bonding experience and a shared moment of joy,” says Maria.
Unplugging didn’t isolate her. It transformed her connections.
“My social world didn’t shrink. I still have an extensive network. But the authenticity of the relationships improved. I wasn’t flooded with personal details about people I didn’t know. The frequency of communication and informational exchanges more accurately reflects my degree of connection to someone, too,” says Maria.
Stepping back from constant updates can create space for genuine, real-time moments with the people who matter most.
Instead of passively witnessing milestones through a screen, reintroduce personal connection into your social interactions to create deeper bonds and more meaningful relationships.
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Final Thoughts: How Quitting Social Media Can Improve Mental Health
Quitting social media or limiting your use of certain platforms might improve your well-being.
Here’s what to keep in mind and how to start the process of stepping back:
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Without social media, you might find more time for things like hobbies, exercise, or spending time with loved ones. Going “no social media” could also benefit your relationships and self-esteem.
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If you’re ready to take the plunge, try deleting all your social media accounts and going cold turkey. If you do this, be mindful of withdrawal symptoms and consider reaching out to a therapist to help you work through the challenges that accompany the transition.
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Or, try easing into quitting. Unfollow accounts and curate your feed, delete the apps that stress you out, or reduce screen time by removing apps from your home screen.
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Stay active and engaged in other ways. Quitting social media doesn’t mean cutting social ties. Make time to keep in touch with loved ones.
Whether you choose to quit completely or take a short break, being intentional with your social media use can lead to better mental clarity and stronger connections with others.
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This article originally appeared on Forhers.com and was syndicated by MediaFeed.org
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