Believe it or not, the effects of social media (SM) addiction shows up even in your saliva.
So, what if we're on SM all the time? Nothing wrong, right?
That's now increasingly debatable, given the growing body of evidence against it.
Let's dive right into it:
Chorus of warnings
Experts across the planet are increasingly joining the chorus of warnings about excessive phone use: it affects brain growth, for one.
Researchers have found that SM exposure triggers depression, aside from the other knock-effects of limiting real human connections and body movement.
Now, what if you drop your phone for a week – maybe two? Then watch what happens.
One study shows that just one week off from social media (Twitter & TikTok mainly) improved markers for:
- Depression
- Anxiety
- Overall well-being
Self-reporting study
Constant social media use has shown to negatively impact mental health, studies show.
In 2022, a research team led by Dr Jeffrey Lambert of the University of Bath, published the results of a randomised trial in the journal Cyberpsychology, Behavior, and Social Networking which shows that reduction in total weekly self-reported minutes on social media led to well-being among 154 participants (mean age: 29.6 years).
The study participants were asked to either stop using social media like Facebook, Twitter, Instagram, and TikTok, for one week or to continue to use social media as usual.
At a one-week follow up, significant between-group differences in well-being, depression, and anxiety were noted in favour of the “intervention” group (those who cut social media use).
The study measured the saliva cortisol response among the participants. It shows that social media prolongs, not ends, stress. This, despite claiming prior that social media use made them feel less stressed.
After a stressor, those who scrolled on Facebook had:
- Sustained elevations in cortisol (stress hormone)
- Higher scores of anxiety
- Lower scores of well being
“There’s growing evidence that increased social media usage correlates with higher rates of depression and anxiety, especially among young people, particularly girls,” Dr Wendy Suzuki, author of ‘Good Anxiety’ and ‘Healthy Brain, Happy Life’ and professor of neural science and psychology at the New York University.
The psychological harm from social media stress kicks up stress hormones that harm the brain, she added.
“Over time,” she said, this can impair brain connections and even kill brain cells.”
How brain harm happens from prolonged social media exposure
The continuous dopamine hits from social media’s reward mechanisms (which Dr Suzuki describes as similar to slot machines) are addictive.
And – like gambling addiction – they distract from more beneficial activities such as physical activity, sleep, and meaningful social interactions.
She prescribes a 'digital detox' and the practie of mindfulness.
What is 'digital detox'?
It is a practice of taking a break from digital devices and technology for a specified period of time. It involves disconnecting from smartphones, computers, tablets, and other electronic gadgets.
The goal: reduce screen time, limit exposure to digital distractions, and promote mindfulness and well-being.
It can involve activities like spending time in nature, reading books, engaging in hobbies, or simply disconnecting from the digital world.
It’s now seen as the new therapy – cure – for ‘tech addiction’. A digital detox might just be the kind of tech-free therapy needed to untangle ourselves from the digital web and regain control of our lives.
Numerous studies have demonstrated "neuroplasticity", particularly in areas important for focused attention, enables the brain to change and adapt throughout life. This means that the brain can form new connections between neurons, reorganise itself, and even compensate for damage.
Meditation strengthens the prefrontal cortex, allowing us to better focus on objects such as the breath or practices like loving-kindness meditation. Research on long-term meditators has revealed positive brain changes, supporting these claims.
Study: A study published in the journal Cyberpsychology, Behavior, and Social Networking examined the effects of a week-long digital detox on stress and anxiety levels in a group of college students.
Findings: Participants who completed a digital detox reported significant reductions in stress, anxiety, and symptoms of depression compared to a control group who continued their normal digital habits.
What to know: The study suggests that taking a break from technology can have a positive impact on mental health, particularly in terms of reducing stress and anxiety.
2. The Effects of Digital Detox on Sleep Quality:
Study: A study published in the Journal of Sleep Research investigated the effects of reducing screen time before bed on sleep quality.
Findings: Participants who limited their screen time for at least two hours before bed reported improved sleep quality, including decreased sleep latency (time it takes to fall asleep) and increased sleep duration.
What to know: The study highlights the importance of reducing screen time before bed for promoting better sleep, as the blue light emitted by electronic devices can interfere with sleep patterns.
Pushing back digital stimuli
In today's hyper-connected world, it’s no secret that our brains are being rewired by the constant barrage of digital stimuli.
In 2021, the US Surgeon General statement on the impact of Internet use on adolescent mental health drew considerable attention.
It focusses mostly on the negative impacts of social media, even pointing towards this as a suspected driving factor of the dramatic increase in suicide rates and self‐harm seen among US young people in recent years.
A lawsuit brought by several US states against Meta, the company which owns Facebook, alleges that the company knowingly harmed the physical and mental health of young users by utilising psychologically manipulative features on its platforms.
• Create screen-free zones: Designate specific areas or times of the day as screen-free zones, such as bedrooms or during meals.
• Engage in physical activity: Encourage regular physical activity to counteract the sedentary nature of screen time.
• Prioritise outdoor activities: Spend time outdoors enjoying nature and engaging in activities that don't involve screens.
• Be mindful of gadget use: Be mindful of the time spent on screens and avoid mindless scrolling or binge-watching.
• Encourage real-life interactions: Foster social connections and face-to-face interactions to reduce reliance on screens.
• Lead by example: Parents and caregivers should model healthy screen habits to their children.
A recent UK Biobank study – including more than 1,000 patients with bipolar disorder and almost 60,000 psychiatrically healthy controls – demonstrated that, in both groups, a global cognitive score was positively associated with mentally-active sedentary behavior (computer use), and inversely associated with mentally passive sedentary behavior (i.e. TV watching).
Specifically, it indicated that “mentally active” sedentary time (such as reading a book or even playing video games) may be preferential to “mentally passive” sedentary behaviour (such as watching TV or online videos), with the former being provisionally associated with better cognitive outcomes and lower incident dementia risk.
Is phone detox possible?
It is. And it’s also proven beneficial.
Quick fact: your physiology (bodily part functions) responds to your environment.
In 2023, a team conducted a systematic review of 23 randomised controlled trials (RCTs), which indicated that partially or completely abstaining from social media use does appear to produce significant improvements across a range of mental health domains.
Moreover, a study published in May 2024 in the journal World Psychiatry by University of Manchester’s Joseph Firth and colleagues, studied the psychological impact of internet use.
It suggested preference for “mentally active” sedentary behaviour (like reading a book), as being provisionally associated with better cognitive outcomes and lower incident dementia risk, compared to “mentally passive” sedentary behavior (such as watching TV or online videos).
Takeaways
While it may be difficult to imagine, breaking free from phone addiction could help rediscover connections and life experiences that social media cannot replicate.
So, are you ready to take control of your digital life?
Perhaps it's time to unplug, unwind, and rediscover the joy of being present in the moment.
Benefits of digital detox
- Improved focus and concentration: By reducing digital distractions, you can train your brain to focus more effectively.
- Reduced stress and anxiety: Taking a break from technology can help reduce stress and anxiety levels.s and anxiety: Taking a break from technology can help reduce stress and anxiety levels.
- Improved sleep quality: Limiting screen time before bed can improve sleep quality and overall well-being.
- Enhanced relationships: Spending less time on screens and more time with loved ones can strengthen your relationships.
- Increased creativity: Digital detox can free up your mind and spark creativity.
