Whether it’s checking your Facebook feed or scrolling through Instagram, there’s no shortage of “stuff” to look at, and it can be easy to lose track of time. Before you know it, 10 minutes of your day — or sometimes way more minutes than you care to admit —are lost forever, thanks to social media.

Breaking up with social media

If you’ve ever felt like taking a social media time out, you’re not alone.

Even social media sensations themselves need a digital detox. Toronto-native YouTube star Lilly Singh announced her decision to take a break from social media and focus on mental health. Over the years, several celebrities have also quit various social media platforms for reasons ranging from too many negative comments or being harassed, hackers or publicity stunts, or just needing a little (or a lot) more privacy.

Why a digital detox can be a good thing

“Taking a break from anything can provide needed time for critical reflection,” says Dr. Jeremy Rezmovitz, a family physician at Sunnybrook. “We can enhance our lives and learning through real world experiences, and by taking the time to think and reflect on our feelings.”

Less time on social media can also help you connect more with people face-to-face.

“Engaging with others, in person, fulfills our senses wholly; it fulfills our needs to physically feel, hear, see, touch and smell,” Dr. Rezmovitz says. “These are primal components to living life fully.”

So, how do you know it’s time to take a time-out from social media?

Dr. Rezmovitz recommends asking yourself these questions: Is social media a problem in my life? Why would I need to take a break? Do I need to turn it off completely, or just turn it down?

The benefits of taking a break from social media

Taking time off of social media, he adds, means freeing up your time for other activities that are good for both brain and body:

1. Mindfulness: being aware of your thoughts and feelings, and being present in the moment
2. Movement: when people are online, they’re often sitting and sedentary. It’s great to get up and move!
3. Opportunity to experience nature
4. More time to learn about yourself
5. More time to sleep

Catching more ZZZs with less social media

“If an individual is experiencing stress, anxiety or strong emotions in the context of social media use, this could also impact their ability to fall asleep,” says Dr. Mark Boulos, a Sunnybrook neurologist and sleep specialist.

Ever scroll through your phone in bed when you should be going to sleep? That could mean not getting enough sleep at night, and that can have an impact on overall health.

“Poor quality sleep could lead to lead to poor energy levels and fatigue throughout the day,” Dr. Boulos explains. “Chronically poor sleep is linked with health consequences such as obesity, motor vehicle collisions, and in the worst case scenarios: stroke, heart attack, or early death.”

To help get a better night’s rest, “We generally encourage people to avoid use of electronic screens in the time leading up to bedtime as this could lead to difficulty falling asleep,” says Dr. Boulos. “Taking a break from social media could help improve sleep by reducing anxiety levels.”

Taking some time away or limiting technology can help boost a person’s mental and physical health. It’s a great way to find more time for yourself and to get more of those lost minutes back — just one of the many benefits of taking a break from social media.

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“We’re seeing more anxiety and depression in young people, with many of them reporting feelings of loneliness,” says Dr. Carolyn Boulos, a child and adolescent psychiatrist at Sunnybrook and assistant professor at University of Toronto.

Shyness as a child can become social anxiety as an adolescent or adult

Children may worry about making friends at a new school, or teenagers may worry about being judged by their peers. As we get older, this may result in social anxiety, making it difficult to practice social skills and causing us to feel more isolated.

FOMO is real

Fear of missing out (FOMO) is alive and well.

“A young person who is feeling lonely may see their friends post about the fun and interesting things they’re doing on social media, making the feeling of loneliness intensify,” says Dr. Boulos.

Parents can be lonely, too

Young people who report feelings of loneliness may lack the ability to develop intimacy in relationships, particularly if their parents have had similar upbringing. Lacking these tools may make it difficult to know how to navigate and build social relationships.

“Parents can be lonely too,” says Dr. Boulos. “Perhaps their relationship has ended, or they are feeling misunderstood by their partners or children. Parents should model healthy behaviours within their relationships, as their children are likely to copy what they see.”

Social media is a blessing and a curse

Social media may connect us, but are these connections meaningful? Apps and texting can be useful tools to supplement communication, but it shouldn’t become the primary way that we connect with one another.

“Someone who doesn’t feel comfortable socializing in person may find others online to connect with, but these are not physical friends. The opportunity to learn and practice social cues is lacking.” says Dr. Boulos.

So, what can we do to combat feelings of loneliness? Dr. Boulos has a few tips:

1) Make a date – with your child, parents, family or friends

Not all dates need to be romantic. Take time to reconnect with people who are important in your life.

“It’s important to show kindness and respect to each other, and that starts with taking time to talk and listen to one another without distractions,” says Dr. Boulos.

Doing something together could be as simple as going for a walk, going bowling, grabbing a coffee or participating in shared interests.

2) Set aside some time with others, without the screens

With all the time we spend on our phones and in front of screens, Dr. Boulos is noticing that more patients have a harder time making eye contact.

“Young people are losing the ability to identify social cues because they’re constantly in front of a screen. Parents are using technology more too, meaning that overall, there is far less casual conversation going on, whether it’s in the car or at the dinner table,” she says.

Make time away from the screens to reconnect, have a conversation, share a meal – all of these things will help to keep feelings of loneliness at bay, and build intimacy and understanding in relationships.

3) Physical touch is important

As our communications are becoming more often electronic, it’s important as social beings that we retain human contact – this helps us remain connected to others and to not feel lonely.

“Chemically, a lot of important things happen in our bodies when we touch, even if it’s just a quick hug,” says Dr. Boulos. “Touch can provide a sense of intimacy, security and happiness, as well as decrease stress and improve our overall health.”

More on the topic:

Infographic: How loneliness affects our health

It is important to know that you are not alone. If you or someone you know is suffering, help is available. Find resources and information at sunnybrook.ca/gethelp

The post 3 tips to avoid loneliness at any age appeared first on Your Health Matters.