- Actor Tom Holland is the latest celebrity to announce a break from social media.
- Experts and research are mixed on how much social media affects mental health. But mental health providers and a recent study show that even a short break from it can be beneficial.
- Mental health providers hope the increased prevalence of celebrities, like Holland, opening up about their mental health helps further break down the stigma.
Actor Tim Holland hasn’t been on social media much in recent weeks. But he reappeared on Sunday to say hello and goodbye (at least for now).
The star of Spiderman: There’s no way home announced she was taking a break from social media in a three-minute video on Instagram, where she has 67.8 million followers.
“I took a break from social media for my mental health because I find Instagram and Twitter too stimulating, too overwhelming,” Holland, 26, said. and ultimately, it is very harmful to my mental state. So I decided to take a step back and delete the app.”
Holland also included UK-based mental health resource Stem4, which his organization The Brothers Trust supports.
“There’s a terrible stigma against mental health, and I know that reaching out and asking for help is not something we should be ashamed of,” Holland said.
Holland did not say when he would be back, only that he would be speaking to his fans “soon.”
Support rolled in, including notable names.
Pro skateboarder Shane O’Neill called him a “legend” in the comments.
“Man, you are an inspiration to many. But what matters is your physical and mental health, so take care and come back better than ever,” wrestler Ricochet replied.
And Justin Beiber said, “I love you, man.”
Holland is one of several celebrities who have cut themselves off from social media — temporarily or permanently — in recent years to protect or improve their mental health. Justin Bieber’s wife, model Hailey Bieber quit Twitter and said she only checks Instagram on weekends in 2021. Musician Shawn Mendes also took a break from social media for his mental health in 2021 and canceled his tour this year 2022.
“Things work better when we take intentional time to disconnect, stop, and reflect,” says Kiana Shelton, LCSW, with Mindpath Health: “Someone is always going to have an opinion about you, and that can affect emotionally, even if you have a strong sense of self.”
Shelton says celebrities may be under a bigger microscope and face more scrutiny online, but thinks anyone can benefit from a social media detox. She and other mental health providers discussed the pros and cons of social media blackouts and how to disconnect.
Mental health issues can often come up on social media. But is it guaranteed? The data is mixed.
In a 2021 whistleblower report, Frances Haugen provided documentation that Facebook and Instagram knew that Instagram knew its content was exacerbating eating disorders and mental health problems for teenage girls. The report also said that Facebook’s algorithm promoted content that angered people because it was more engaging, keeping people on the site and increasing the potential for earnings.
But a 2019 study suggested that adults who used social media were less at risk of psychological distress, which is often associated with anxiety disorders and depression.
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Amira Johnson, LMSW, agrees that social media isn’t bad, but it can be bad enough to cause individuals to reevaluate its value in their lives.
“In many cases, social platforms can provide encouraging communities for people to connect with like-minded individuals, find new friends, and open up to new information and ideas,” says Johnson. “But it can also be a hotspot for … an incessant amount of negative comments … Social media and the negativity, judgment and hateful comments that come with it can affect anyone’s mental well-being.”
A study published in May 2022 suggested that even a one-week break from social media can improve mental well-being, depression and anxiety. Johnson says other benefits can include:
- decreased FOMO (fear of missing out) from looking at other people’s vacations and highlights
- increased appreciation for the life you are living
- reduce information overload by watching bad news unfold in real time
- the ability to live in the moment
“When I talk to my clients after they’ve done a social media detox, it’s like they’re different people,” says Johnson. “Detaching them from social sources allows for a mental boost where you can just enjoy life…and stop comparing yourself to others you don’t even know, but just see on a small screen.”
Although anyone can take a break from social media for any reason, Don Grant, PhD, MA, MFA, DAC, SUDCC IV, especially recommends it for people who:
- constantly compare themselves negatively to others online
- Feel less confident, satisfied, or happy after scrolling through social media
- are losing sleep over compulsively viewing or posting content
- often regret posting content
- they are emotionally affected a few hours or even days after engaging in social networks
“Each of these experiences can take a serious toll on your self-esteem, healthy emotional homeostasis, physical well-being and overall happiness,” says Grant, executive director of outpatient services for Newport Healthcare.
That said, Shelton cautions that it’s important not to view social media breaks as a cure-all for mental health problems. She says if you’re still feeling the emotions that triggered the break while you’re on it or when you return, you may need more help. She suggests seeking out a mental health provider by:
- searching online for a therapist in your area
- calling your insurance company to find in-network therapists
- online databases, such as Psychology Today
Social media breaks can be beneficial, but Grant says there are some cons to consider before you disconnect, including:
- feelings of isolation
- difficulty keeping up with the lives of a large number of family and friends
- fewer ways to express yourself or be creative
- fewer chances to expand your network, both social and professional
- challenges to keep up with the news, including exciting stories
“When used with its best intent and intentions, social media can be a wonderful tool,” says Grant.
But then again, a break doesn’t have to be forever – even a short one has its benefits.
The first rule of thumb for taking a break from social media is that you set the rules, says Dr. Nina Vasan, chief medical officer at Real.
“You have to create the rules for how long it is, the guidelines around it and what you share with others,” says Vasan.
Vasan suggests following this basic step by step:
- State the reason for the break
- Decide on the duration and whether you are detoxing from specific platforms or all
- Optional: Announce that you are leaving
- Be kind to yourself if you slip up
“I think it’s important when people take a break to engage in conscious reflection about understanding specific aspects of social media and why they need a break,” says Vasan. “You can use this reflection to customize the vacation to suit your needs.”
This customization includes duration, which Vasan says is highly individual.
“In the same way that one person can feel refreshed from a one-day vacation, while another needs a week or a month to feel completely rejuvenated, the amount of time away from social media is completely up to you and what you you need it.” she said.
Vasan says that announcing that you are taking a break and how to get there otherwise can reduce confusion and worry from others. It can also help you feel less isolated.
Social media is a big part of many people’s lives. You may not be able to resist the urge to log in or do so accidentally.
“Don’t judge yourself and feel like you have to completely immerse yourself in social media if you’ve slipped,” says Vasan.
Mental health challenges have increased since the start of the COVID-19 pandemic in 2020.
Young people are clearly affected. American surgeon general Dr. Vivek Murthy issued an advisory on the mental health of young people, saying it had been worsened by the pandemic, in December 2021.
Holland is not alone in talking about mental health and the need to take a break.
Last summer, Olympic gymnast Simone Biles withdrew from the all-around and team competitions, citing mental health issues. Tennis champion Naomi Osaka has expressed her need for a break after losing the US Open in 2021.
Grant says these conversations and announcements are breaking down the stigma around mental health.
“Mental health already has a close stigma, where people are embarrassed or ashamed to address it and talk about their personal experiences,” says Grant. “Over the years, it’s definitely normalized because more public figures have decided to be more open about their experiences.”
Grant says big celebrity platforms reach millions and show individuals they’re not alone.
“It lets those who idolize them realize that they’re human just like the rest of us,” Grant says. “It lets people know that maintaining your mental health is important, whether you’re an average person or have 1 million social followers.”
And Grant believes this message can be lifesaving.
“Going forward, I hope it encourages more people to get the help and support they may need,” he says. “The more we talk openly about mental health, the more lives we can save.”
