It was a rainy Tuesday afternoon, and I sat curled up on my couch, phone in hand, scrolling past one post after another. A friend was posing at a fun concert. Another had just announced a tragedy that stirred fear. Someone else had shared a political rant that made me cringe. With every swipe, my living room felt smaller, my life more chaotic, and my mind more congested. My tea had gone cold. My thoughts tangled with comparisons, dissatisfaction, fear, and frustration.

That evening, I made a bold choice: I deleted every social media app. At first, the quiet felt awkward—like stepping out of a noisy crowd into an empty room. But over time, the silence became peace. I began noticing the crisp scent of morning air during my walks, the warmth in my husband’s voice during a phone call, and the way prayer felt deeper without constant distraction. I was no longer performing my life for a feed—I was living it. And in that space, joy began to bloom again.

Why I Gave Up Social Media

At first, platforms like Instagram and Facebook seemed harmless. But over time, I started noticing unsettling patterns that were quietly affecting my mental health:

• I was spending too much time online – What began as a quick scroll often turned into hours. My focus and energy slipped away, leaving me drained instead of inspired.
• I was constantly comparing myself to others – Even knowing posts were curated and filtered, I still measured my life against other people’s highlight reels. I began caring more about image than authenticity.
• I wasn’t present in my own life – I was so focused on capturing moments that I missed truly experiencing them.
• I was becoming more judgmental and polarized – Without context and face-to-face connection, it was easy to jump to conclusions and form negative opinions.
• The cost wasn’t worth it – The emotional strain and wasted time outweighed any benefit. I lost precious moments with loved ones and missed out on activities that would have been productive or genuinely joyful.

Social Media and Mental Health: The Hidden Link

My experience mirrors what research shows—excessive social media use can contribute to anxiety, depression, and low self-esteem.

Here’s why:

• Comparison culture – Constant exposure to idealized lives creates unrealistic standards and dissatisfaction.
• FOMO (Fear of Missing Out) – Seeing events you weren’t part of can spark feelings of inadequacy or restlessness.
• Dopamine dependency – Likes and comments provide temporary emotional highs, followed by inevitable crashes.
• Echo chambers and algorithms – Content feeds reinforce what you already agree with, making opposing views seem not just different, but wrong.

Over time, these patterns can erode confidence, heighten anxiety, and leave you feeling isolated.

The Benefits of Quitting Social Media

The first few weeks of my social media detox felt strange—like losing a habit I didn’t know was so ingrained. But soon, the transformation began:

• Greater peace and clarity – Without constant notifications, my mind felt calmer and more focused.
• Living in the moment – I stopped viewing life through a phone screen and began fully experiencing it.
• More meaningful relationships – Real conversations replaced quick likes. My connections deepened and became more fulfilling.
• Freedom from comparison – Without endless feeds, I stopped overanalyzing my worth. Self-acceptance began to grow.
• Stronger spiritual and personal connections – I had more time for prayer, reflection, and the people who matter most.

How to Reevaluate Your Social Media Use

You don’t have to quit entirely to improve your mental health. Small shifts can make a big difference:

• Set time limits – Use app timers to prevent endless scrolling.
• Curate your feed – Follow accounts that inspire and unfollow those that drain.
• Schedule detox periods – Take a weekend or week off to reset your mind.
• Be intentional – Log in with a purpose, not out of habit.

Final Thoughts: Choosing Mental Health Over Social Media Quitting social media has been one of the best decisions I’ve ever made for my mental well-being. I no longer feel weighed down by comparison, distracted from the present, or caught in cycles of outrage and judgment. 

If social media leaves you anxious, distracted, or emotionally drained, consider stepping back. Whether it’s a short social media detox or quitting entirely, you may find greater peace, presence, and joy in everyday life. 

Sometimes, the best way to truly “connect” is to log off. 

Need to learn more about how to reduce your symptoms of anxiety and depression? Individual Therapy can help!