By Sara M Moniuszko

Should you unplug and ditch social media?

Chrissy Teigen quit Twitter.

LIFE

Chrissy Teigen

is walking away from Twitter, the platform that earned her the title Queen of clap backs for her clever take downs and snarky zings. The constant criticism has taken a toll on her mental health.

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Dr. Shahla Modir, chief medical officer at All Points North Lodge, an addiction treatment center.

While social media has its benefits – such as building networks and maintaining contact with others – too much time on these platforms is linked to depression, anxiety and stress.

We asked experts to weigh in on what signs to look for and how to form healthier habits with social media.

You're comparing yourself to others online

"The highlights people present are interpreted as their real life not their 'reel life.' If users are spending too much time online on social media sites, it can be difficult to keep perspective on what real life is," says Modir.

You're compulsively checking your phone

Modir says a warning sign is checking your "notifications and messages every hour in a way that affects your engagements, occupation or social relationships."

Your real-life interactions are suffering

Modir says this could come in the form of "decreased social interaction with friends and family in favor of social media engagement" or people in your life have "complained about your social media usage interfering with social interaction."

You wake up (or go to sleep) feeling off

Another sign is “when you wake up worried about what you saw on social media the night before,” according to digital wellness expert Mark Ostach . This is often linked to late-night “doom scrolling."

You start viewing yourself negatively

Jermaine Graves, a licensed clinical professional counselor based in Washington, D.C., says it's time to take a break when social media causes someone to "view themselves in a negative light, causing feelings of worthlessness, hopelessness or depression."

You feel increasingly anxious, depressed or lonely using social media

"Social media can trigger competitive feelings, which cause anxiety in the user, leaving them to feel like they need to keep up to meet the social expectations of the people they follow, which may be unrealistic and based in fantasy," Modir says.

Ways to find healthy balance with social media

Modir suggests removing "all the social media apps from one’s smartphone and keep them restricted to an outside source like an iPad that limits the access to specific times."


Replace your social media time with something meaningful, including a hobby, quality time with family or working out.
Ostach says movement is a core attribute to leading a healthy life, which isn't achieved through social media usage.
"Turning the notifications off so they don’t pop up and distract the user throughout the day can be helpful," Modir says.
If you've been stuck on a screen all day, Ostach advises you "make sure you include a walk outside or some exercise."

Take a digital fast

Have a break plan in mind

Get outside

Say no to notifications

Be mindful of your consumption

Social media tips
Social media tips