J. Philippe Blankert, AI assisted, 24 February 2025
In a world dominated by Facebook, Twitter (X), Instagram, TikTok, and Reddit, many people are questioning how these platforms affect their mental health. Social media is woven into daily life – connecting friends, sharing updates, and providing endless entertainment. Yet research and expert observations increasingly reveal a double-edged sword: while these platforms offer social connection and information, excessive use has been linked to anxiety, depression, and other issues [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6534333/]. This has led to a growing interest in “social media detox” – taking a break or quitting entirely – in hopes of finding greater peace of mind. What actually happens when you reduce or quit social media? Let’s explore the benefits, drawbacks, and surprising effects (including accidental breaks due to technical glitches) backed by science and expert opinion.
Why Social Media Feels Addictive
If you’ve ever felt glued to your feed, that’s no accident. Social media platforms are deliberately designed to keep us hooked. Every like, comment, or funny video triggers a hit of dopamine – the brain’s feel-good chemical – reinforcing our desire to continue scrolling [https://www.frontiersin.org/articles/10.3389/fpsyg.2019.03049/full]. Features like infinite scroll, autoplay videos, and constant notifications create an experience a former Facebook engineer compared to a slot machine, enticing us with the promise of a new reward on each refresh [https://www.washingtonpost.com/technology/2019/11/07/social-media-slot-machine-effects/]. This design can lead to problematic social media use (sometimes dubbed social media addiction), where checking platforms becomes a compulsion that starts to interfere with daily life [https://www.sciencedirect.com/science/article/pii/S0747563220303030]. Estimates suggest roughly 5–10% of users worldwide may meet the criteria for “social media addiction,” experiencing symptoms like preoccupation with social media, neglect of other duties, mood changes, and tolerance (needing more and more time online) [https://www.psychologytoday.com/us/blog/brain-wise/201909/social-media-addiction-is-not-fictional-disorder].
Withdrawal Symptoms: What Happens When You Quit
Going “cold turkey” on social media can bring some unpleasant withdrawal symptoms in the short term. A landmark experiment in 2018 asked 152 people to stop using all social media for one week and tracked their mood multiple times a day. The researchers observed classic withdrawal signs: participants reported significantly heightened cravings to check their feeds and increased feelings of boredom when they couldn’t get their online social fix [https://www.nature.com/articles/s41599-021-00783-5]. Over half (59%) couldn’t resist and “relapsed” by sneaking a peek at least once during that week off [https://www.psychologicalscience.org/observer/social-media-addiction].
Other studies and clinical observations echo these findings. When people are cut off from the internet or social media, they can experience anxiety and low mood that worsen the longer they’re disconnected [https://pubmed.ncbi.nlm.nih.gov/32235706/]. In extreme cases, physical stress responses have been recorded, like increased heart rate and sweat (galvanic skin response), mirroring the pattern of psychological distress during social media withdrawal [https://www.sciencedirect.com/science/article/pii/S0747563221001741].
It’s worth noting that not everyone reacts the same way. Age and usage patterns might play a role. Interestingly, one study found that older adults felt more distress when their smartphones were taken away, whereas younger people sometimes reported feeling better without their devices [https://www.frontiersin.org/articles/10.3389/fpsyg.2021.705743/full]. The initial discomfort also tends to be temporary. Many experiments find that the first few days of reduced use are the hardest, but then people begin to adjust [https://www.sciencedirect.com/science/article/pii/S0747563221001479].
Potential Benefits of Reducing or Quitting Social Media
- Reduced Anxiety and Depression
Multiple experiments have found that cutting back on platforms like Facebook, Instagram, and Snapchat leads to lower anxiety and depressive symptoms. In one controlled study, University of Pennsylvania researchers had students limit their social media to 30 minutes per day (10 minutes each on three apps) for three weeks. The result was “significant decreases in both depression and loneliness” compared to a control group that used social media as usual [https://journals.sagepub.com/doi/full/10.1177/2167702619825984].
- Improved Mood and Life Satisfaction
A large experiment dubbed “The Facebook Experiment” randomly assigned over a thousand people to quit Facebook for one week. The quitters ended up significantly happier – reporting higher life satisfaction and more positive emotions than those who kept using Facebook [https://www.nber.org/papers/w24668].
- Less Stress and More “Peace of Mind”
Taking a break often brings a sense of calm. In interviews, people who quit social apps frequently mention feeling relieved and more at ease. “I think I was in a better mood generally,” said one Facebook user after a month off [https://www.nature.com/articles/s41562-022-01383-6].
Drawbacks and Challenges of Quitting Social Media
- Initial Feelings of Isolation or FOMO
In the short term, quitting can make you feel more disconnected. If all your friends are on Instagram or if your group communicates via a Twitter thread or Reddit community, stepping away might trigger fear of missing out [https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01451/full].
- Loss of Certain Social Connections
Social media often serves as a social hub, especially for keeping in touch with acquaintances or distant friends that we might not otherwise call or visit regularly. Quitting can lead to a loss of those weaker ties [https://journals.sagepub.com/doi/full/10.1177/2050157918818862].
- Missing Out on News and Information
Many people use Facebook, Twitter/X, or Reddit as their news aggregators – a place to see trending stories or community discussions. Quitting can mean you’re less up-to-date on certain news or niche interests [https://misinforeview.hks.harvard.edu/article/the-impact-of-quitting-social-media-on-news-consumption/].
Conclusion
Quitting or reducing social media can have profound psychological effects – many of them positive, some challenging. On the upside, research shows improved mental health: less anxiety, less depression, and greater happiness. People often feel more at peace, reclaim hours of time, sleep better, and reconnect with the real world in fulfilling ways [https://journals.sagepub.com/doi/full/10.1177/2167702619825984]. However, drawbacks include losing convenient communication channels, missing out on certain information, and feeling initial withdrawal effects [https://www.nber.org/papers/w24668].
Ultimately, the relationship each of us has with social media is personal. The key takeaway? Setting boundaries with these platforms leads to better mental well-being. Whether you quit completely or simply carve out offline hours each day, achieving that balance makes a significant difference.