Stay away from social media and reboot your brain's reward pathways - study reveals health benefits of 'digital detox'

Author: Huang Xianghong Duan Yuechu

In an era of information explosion, social media has become an integral part of our lives. However, is excessive addiction to these platforms causing untold damage to our body and mind? A new study reveals that temporarily leaving social media has profound implications for our mental health and the reshaping of the brain's reward pathways.

According to National Geographic, the average American adult spends more than two hours a day on social media, while teenagers spend twice as much time. This phenomenon has attracted the attention of addiction medicine expert Anna Lembke. She pointed out that social media addiction has a similar mechanism to drug addiction. Every like, comment or watch of a cute cat video will release dopamine, the "feel good" chemical in the brain.

However, long-term excessive use of social media can disrupt the dopamine balance in the brain, leading to a state of "dopamine deficiency". At this point, we need more time online to return to the so-called "normal", according to Lembke. This vicious cycle is the culprit for the "brain rot" phenomenon.

To explore the health effects of social media detox, researcher Peggy Cohen conducted a two-week experiment and found that limiting social media use to 30 minutes a day significantly improved the mental health of most participants, including increased life satisfaction, reduced stress levels, and better sleep quality.

The importance of this study is self-evident. First, it reveals the potential harm of social media to our brains, reminding us to pay attention to our digital health. Second, the research results provide scientific basis for those who seek to free themselves from the constraints of social media, letting us know that "digital detoxification" is not nonsense.

Experts have said that temporarily leaving social media can help restart the brain's reward pathways. Lembke suggests that the best detox period is at least four weeks. Even a short break can have a positive impact on improving mental health. Another study showed that giving girls aged 10 to 19 a three-day break from social media improved their self-esteem and self-compassion, and reduced body shame.

When faced with the challenges of social media detox, such as withdrawal symptoms like cravings and anxiety, Lembke reminds us that enduring these discomforts is necessary to reboot the brain's reward pathways. Over time, the cravings will fade, and we will be able to go through the day more easily without the constant dopamine rush.

In addition, sharing the detox experience with others can make us feel less alone. In Cohen’s study, participants supported each other through the detox period through WhatsApp groups. This kind of mutual help undoubtedly provides a strong guarantee for successfully overcoming social media addiction.

To keep social media use in balance, Lembke suggests creating physical or mental barriers between us and social media, such as not keeping phones in the bedroom or turning off notifications. Also, replacing quick dopamine hits with less immediate gratification, such as playing an instrument or cooking, can help keep the brain's reward pathways balanced.

Finally, experts recommend scheduling social media detox periods throughout the year to maintain a healthy digital life. As Woodruff says, “We can’t completely get rid of social media, but taking a break once in a while can help us reevaluate how we use these platforms and how they make us feel.”

In this age of social media, let us bravely press the pause button and create a quiet space for our brains and mental health. Perhaps, away from the bustling digital world, we can find inner peace and tranquility.

This study not only reveals the impact of social media on the brain and mental health, but also provides practical detoxification methods. In this fast-paced era, let us learn to put down our phones in time, embrace real life, and care about our physical and mental health. After all, the beauty of life is not only in the likes and comments in the virtual world.

Reference: Here's what happens to your brain when you take a break from social media｜National Geographic Magazine