In recent years, there has been growing concern over the impacts of social media use, especially frequent use of platforms like Facebook, on mental health and wellbeing. With billions of users worldwide, Facebook has become a ubiquitous part of many people’s lives. However, some studies have linked high social media usage to increased risk for depression, anxiety, loneliness, and other mental health issues. This has led many to question whether deleting or taking a break from Facebook and other platforms might benefit their mental health. Here we’ll explore the evidence around social media’s impacts on mental wellbeing and whether staying off platforms like Facebook can help support better mental health.
How might Facebook negatively impact mental health?
There are several ways that excessive or unhealthy Facebook use could potentially contribute to poorer mental health outcomes:
Social comparison and feelings of inadequacy
Seeing highly curated glimpses into the lives of friends and influencers on Facebook can lead to negative social comparison. Viewing seemingly perfect profiles and posts can create feelings of inadequacy surrounding your own life and appearance. These constant comparisons can damage self-esteem over time.
Distorted views of reality
Since people primarily share their highlights on Facebook, it can create a distorted view of reality. This could fuel feelings that you are missing out or that your own life is not measuring up.
Negative body image
Exposure to idealized, edited images of bodies on social media has been linked to poor body image, especially in young women. Facebook’s emphasis on photos can trigger appearance-related comparisons.
Cyberbullying and online harassment
Facebook can also expose some users to online bullying, abusive comments, or harassment, which can cause emotional distress. Though Facebook has worked to address online abuse, risks remain.
Sleep disruptions
Scrolling Facebook at bedtime can interfere with sleep due to exposure to stimulating content and blue light from screens. Insufficient sleep is linked to poorer mental health.
Addiction-like symptoms
For some, constantly checking Facebook can become compulsive and distracting from real life. The fear of missing out and social validation it provides can be addicting for certain personality types.
Isolation and loneliness
Though Facebook helps connect people, some research paradoxically links more social media use to increased feelings of being left out and alone. Passive scrolling may replace real social interactions.
Depression and anxiety
While the direction of causality isn’t clear, multiple studies link heavier social media use with higher rates of anxiety, depression, and other mental health issues.
FOMO (fear of missing out)
The constant stream of social updates and photos on Facebook can lead to FOMO and feelings of not measuring up. This can harm self-esteem and fuel anxiety.
What does the research say about Facebook and mental health?
The impacts of social media on wellbeing are complex, with research yielding mixed results:
Higher usage linked to depressed mood
– In a meta-analysis of 63 studies, heavy social media use was associated with higher levels of depression and anxiety, though causality could not be established.
Facebook usage may raise depression risk
– A 2018 longitudinal study followed over 500 adolescents for two years. Higher Facebook use predicted later increases in depressive symptoms.
Active versus passive use matters
– Passively viewing others’ posts may harm wellbeing more than actively commenting and posting. One experiment found passive scrolling increased loneliness while active engagement did not.
Negative social comparisons play a role
– A 2019 study found that people who tended to make social comparisons on Facebook reported lower self-esteem and more depressive symptoms.
But benefits exist too
– Other studies find no overall links to depression. Facebook can benefit wellbeing by enabling social connections and support.
Impacts likely depend on pre-existing factors
– Those already vulnerable to social anxiety, depression, or poor body image may be more negatively affected by social media usage.
Jury still out on direction of causality
– More high-quality longitudinal research is needed to determine whether Facebook use contributes to mental health issues or vice versa.
Could taking a Facebook break help your mental health?
Given the mixed evidence, could abstaining from Facebook use lead to mental health benefits for some individuals? Here are some potential upsides:
Less negative social comparison
Avoiding the carefully curated posts and profiles on Facebook removes a prime opportunity for negative social comparisons that harm self-image. This can relieve pressure.
More presence in the moment
Without the constant distraction of notifications and scrolls through the newsfeed, you may find yourself more focused and present. This mindfulness could aid wellbeing.
Reduced anxiety and FOMO
The worry about missing out and urge to constantly check for new posts can lift without Facebook. You may feel less anxious and obsessive.
Improved sleep
A Facebook detox could make it easier to power down screens before bed. Getting better sleep has wide-ranging mental health benefits.
Increased real-world socializing
Leaving Facebook may nudge you toward more face-to-face interactions, which are vital for mental wellness. Social media is not a substitute.
More free time
The average user spends 38 minutes a day on Facebook. Reclaiming this time could allow you to engage in proven mood-boosting activities instead.
However, experts caution that completely abandoning social media may cut you off from social connections, news, and opportunities Facebook provides. Moderation is key.
Tips for taking a healthy Facebook break
If you want to experiment with temporarily limiting Facebook use, here are some tips:
– First, notify friends/family so they know you’ll be less available online for a period.
– Remove the Facebook app from your phone to curb mindless scrolling.
– Limit yourself to checking Facebook at most once a day on your computer.
– At the end of your allotted check-in, log out each time to avoid further browsing.
– Try filling new free time with healthy activities like exercise, socializing, reading, or relaxing.
– If you feel isolated or disconnected, scale back limitations rather than abandoning social media completely.
– After your break, aim for mindful, moderate use rather than falling back into old habits.
How long should your Facebook break be?
Experts suggest experimenting to find the right Facebook break duration that leaves you feeling more positive:
| 1 week | Allows for an initial reset without feeling completely disconnected. |
| 1 month | Long enough to form new habits and evaluate changes in wellbeing. |
| 3-6 months | Provides an extended reset of neural pathways shaped by social media usage. |
| Indefinitely | If after an extended break you find greater happiness/health, you may choose to stay off. |
Check in with yourself over your break period. Are you feeling less anxious, depressed, or isolated without Facebook? Or do you mostly just miss the connections it provides? Let your personal experience guide your decisions.
Other social media to take a break from
While Facebook tends to get the most scrutiny, other platforms like Instagram also frequently enable social comparisons along with pressures tied to self-presentation. Here are a few other sites to consider giving a rest from if you want to reset your mental health:
– Instagram: For a visual break from curated photos and ensuing comparison.
– Twitter: To avoid stressful conflict, negativity, and constant outrage-inducing news.
– YouTube: For limiting passive screen time and mindless digital entertainment.
– TikTok: To reduce distractions and compulsive scrolling through videos.
As with Facebook, aim for a temporary reset to build self-awareness and more purposeful social media habits.
Conclusion
The impacts of frequent Facebook and social media use on mental health are complex, with potential for both benefits and harms. For those struggling with issues like depression or loneliness, taking a temporary break from Facebook could limit opportunities for negative social comparison and reset daily habits and thought patterns. While not a magic solution, a brief hiatus may provide perspective and let you evaluate your usage and relationship with Facebook more mindfully. Experiment with an intentional, temporary break and monitor how it affects your happiness, focus, anxiety levels, and real-world connections. Let your personal mental health needs and experience dictate your social media boundaries.