Reasons to Do a Digital Detox

by with No Comment Dating Tips, Guide and Advice


Key Takeaways

  • A digital detox involves taking a break from tech devices to reduce stress and improve mental health.
  • Research shows heavy device use can cause sleep problems and increase stress levels.
  • Setting boundaries on device usage can help improve your focus and well-being.

A digital detox refers to a period of time when a person refrains from using tech devices such as smartphones, televisions, computers, tablets, and social media sites. “Detoxing” from digital devices is often seen as a way to focus on real-life social interactions without distractions. By forgoing digital devices, at least temporarily, people can let go of the stress that stems from constant connectivity.

Before you decide if it is right for you, consider some of the potential benefits and methods of doing a digital detox.

Reasons for a Digital Detox

For many people, being connected and immersed in the digital world is just a part of everyday life. According to research from the Nielsen Company, the average U.S. adult spends around 11 hours each day listening to, watching, reading, or interacting with media.

There are many reasons why you might want to give up your mobile phone and other devices for a brief time. You might want to enjoy time to yourself without the interference that your phone and other devices create. In other cases, you might feel like your device use has become excessive and is adding too much stress to your life. 

In some situations, you might even feel like you are addicted to your devices. While technology addiction is not formally recognized as a disorder in the DSM-5, many experts believe that tech and device overuse represents a very real behavioral addiction that can lead to physical, psychological, and social problems.

In a poll conducted by the organization Common Sense Media, 50% of teens reported that they felt that they were addicted to their mobile devices. A whopping 78% of the teen respondents said that they check their digital devices hourly.

What the Research Says

Technology Can be Stressful

While people often feel that they can’t imagine life without their tech devices, research and surveys have found that technology use can also contribute to stress. 

In the American Psychological Associations’ annual Stress in America survey, a fifth of U.S. adults (around 18%) cited technology use as a significant source of stress in their life. For many, it is the ever-present digital connection and constant need to keep checking emails, texts, and social media that accounted for the majority of this tech stress.

One study conducted by researchers in Sweden found that heavy technology use among young adults was linked to sleeping problems, depressive symptoms, and increased stress levels.

Digital Devices Can Disrupt Sleep

Evidence also suggests that heavy device use, particularly prior to bedtime, can interfere with sleep quality and quantity. One study found that children who use digital devices at bedtime had significantly worse and less sleep. The study also found a connection between nighttime tech use and increased body mass index. 

Researchers have also found that in-bed electronic social media use has adverse effects on sleep and mood. The study found that 70% of participants checked social media on their phones while in bed, with 15% spending an hour or more on social media while in bed. The results found that using social media when you are in bed at night increases the likelihood of anxiety, insomnia, and shorter sleep duration.

Heavy Device Use May Be Linked to Mental Health Concerns

A study published in the journal Child Development found that heavy daily technology use was associated with an increased risk for mental health problems among adolescents. More time spent using digital technologies was linked to increased symptoms of ADHD and conduct disorder, as well as worse self-regulation.

Researchers from the University of Pennsylvania recently published the first experimental research linking the use of social media sites such as Facebook, Snapchat, and Instagram to decreased well-being. The results revealed that limiting social media use decreased symptoms of depression and loneliness.

Constant Connectivity Affects Work/Life Balance

That feeling of always being connected can make it difficult to create boundaries between your home life and work life. Even when you are at home or on vacation, it can be hard to resist the temptation to check your email, respond to a text from a colleague, or check in on your social media accounts. 

In a study published in the journal Applied Research in Quality of Life, researchers found that technology use played a role in determining an individual’s work-life balance. The study suggested that the use of internet and mobile technologies influenced overall job satisfaction, job stress, and feelings of overwork.

Doing a digital detox may help you establish a healthier, less stressful work-life balance.

Social Comparison Makes It Hard to Be Content

If you spend time on social media, you have probably found yourself comparing your own life to your friends, family, total strangers, and celebs. You might find yourself thinking that everyone else seems to be leading a fuller, richer, or more exciting life based on the tiny, curated glimpse you see on their Instagram or Facebook posts. 

As the saying goes, comparison really can be the thief of joy. Detoxing from your social connections can be a good way to focus on what’s important in your own life without comparing yourself to others. 

Digital Connectivity Can Make You Feel Like You’re Missing Out

Fear of missing out, known as FOMO, is the fear that you are missing the experiences that everyone else is having. Constant connectivity can feed this fear. Every time you see a curated image or post about someone else’s life, it can leave you feeling as if your life is less exciting than theirs. You might find yourself overcommitting to social events out of the fear that you’ll be left behind.

FOMO can also keep you constantly checking your device out of fear that you are going to miss an important text, DM, or post. 

Doing a digital detox is one way to set limits and reduce your fear of missing out. The key is to do it in a way that doesn’t leave you feeling cut off from what’s happening in your digital world.

Signs You Might Need a Digital Detox

  • You feel anxious or stressed out if you can’t find your phone
  • You feel compelled to check your phone every few minutes
  • You feel depressed, anxious, or angry after spending time on social media
  • You are preoccupied with the like, comment, or reshare counts on your social posts
  • You’re afraid that you’ll miss something if you don’t keep checking your device
  • You often find yourself staying up late or getting up early to play on your phone
  • You have trouble concentrating on one thing without having to check your phone

How to Do a Digital Detox

Some might suggest that a true digital detox would involve predefined abstinence from any and all digital devices and social media connections, but it is important to make your device usage work for your own life and demands. 

Detaching from your devices can benefit your mental well-being, but doing a digital detox does not have to involve a complete separation from your phone and other tech connections. The process is often more about setting boundaries and making sure that you are using your devices in a way that benefit, rather than harm, your emotional and physical health.

Be Realistic

If you can do a complete digital detox for a certain amount of time, it might be something you want to try. Being completely disconnected can feel liberating and refreshing for some people. For a lot of people, completely forgoing all forms of digital communication might not be possible, particularly if you really do rely on staying connected for work, school, or other obligations. 

This doesn’t mean that you can’t enjoy the benefits of a digital detox; the key is to make disconnecting something that works for your schedule and your life. 

If you need your devices during the day for your job, try doing a mini-detox at the end of the workday. Pick a time when you want to turn off your devices, and then focus on spending an evening completely free of things like social media, texting, online videos, and other electronic distractions. 

Set Limits

While it isn’t always possible or even preferable to completely disconnect, setting limits on when these digital connections are allowed to intrude on your time can be good for your mental well-being. 

For example, you might want to use your phone to play your Spotify or Apple Music playlist while you are working out, but setting it to airplane mode will make sure that you aren’t distracted by phone calls, texts, other messages, or app notifications during your workout. 

Setting boundaries on the type and timing of connections you’ll attend to helps ensure that you can enjoy real-world activities completely free of digital diversions. 

Other times when you might want to limit your digital device usage include:

  • When you are eating meals, particularly when dining with other people
  • When you are waking up or going to bed
  • When you are working on a project or hobby
  • When you are spending time with friends or family
  • Before you go to sleep each night

Research suggests that limiting your social media use to approximately 30 minutes per day can significantly improve well-being, decreasing symptoms of loneliness and depression.

Restricting your mobile device usage immediately before you go to sleep may also be helpful. One review of the research found that using media devices was linked to poor sleep quality, inadequate sleep, and excessive daytime sleepiness. Skip laying in bed playing on your phone and instead try reading a book or magazine for a few minutes before you go to sleep.

Remove Distractions

Another way to start your digital detox is to turn off push notifications on your phone. Many social media apps including Facebook, Instagram, Twitter, Pinterest, and news websites send alerts every single time you get a message, mention, or new post.

Rather than checking certain apps or websites every time a new story or post hits, set aside a specific time each day when you’ll check your messages or mentions. Then set aside a certain amount of time, around 20 or 30 minutes, to devote to catching up and sending responses.

You might find that it’s helpful to leave your phone behind for at least a brief time. Studies have found that the mere presence of a mobile device, even if you aren’t actively using it, lowers empathy levels and decreased conversation quality when interacting with other people, a phenomenon researchers have dubbed ‘the iPhone effect.’

So the next time you are having dinner with a group of friends, try leaving your phone at home.

Make It Work for You

A digital detox can be whatever you want it to be and can take many forms. You might want to try giving up all digital devices for a time, including television, mobile phones, and social media. In other cases, you might want to focus on restricting your use of just one type of digital device such as your phone or your gaming console.

Some ideas that you might consider trying:

  • A digital fast: Try giving up all digital devices for a short period of time, such as a day or up to a week
  • Recurrent digital abstinence: Pick one day of the week to go device-free
  • A specific detox: If one app, site, game, or digital tool is taking up too much of your time, focus on restricting your use of that problematic item
  • A social media detox: Focus on restricting or even completely eliminating your social media use for a specific period of time

Digital Detox Tips

Some people find giving up their devices fairly easy. Others will find it much more difficult and even anxiety-provoking at times.

There are some things that you can do to ensure that your digital detox is more successful:

  • Let your friends and family know that you are on a digital detox and ask for their help and support
  • Find ways to stay distracted and keep other activities on hand
  • Delete social media apps from your phone to reduce temptation and easy access
  • Try getting out of the house; go to dinner with friends or go for a walk when you are tempted to use your device
  • Keep a journal to track your progress and write down your thoughts about the experience

Going device-free can be uncomfortable and stressful at times. You might feel annoyed, anxious, and even bored without your mobile phone and other tech tools. While it may be hard, it can be a rewarding experience that will help you better understand your relationship with your devices and be more present and mindful in your other activities and experiences.


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Why Do People Commit Suicide?

by with No Comment Dating Tips, Guide and Advice


Key Takeaways

  • Mental illnesses like depression and anxiety can lead to suicide.
  • Substance use can make people act on suicidal thoughts more impulsively.
  • Feeling hopeless or like a burden can make people think about suicide.

It can be difficult to imagine what leads someone to die by suicide. There may have been no clear warning signs of their suicidal thoughts and, if the person was a friend or family member, you may wonder what clues you might have missed.

If you’ve ever wondered, “Why do people die by suicide?”, it’s important to know that, oftentimes, many factors combine to lead a person to the decision to take their own life. Here are several to consider.

Information in this article may be triggering to some. If you are having suicidal thoughts, contact the National Suicide Prevention Lifeline at 988 for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911. 

For more mental health resources, see our National Helpline Database.

Mental Illness

The most common mental health condition behind a person’s decision to die by suicide is severe depression. Depression can make people feel high levels of emotional pain and loss of hope, making them unable to see any other way to find relief than ending their own life.

An analysis of 65 studies found that 31% of people with major depressive order (MDD) have attempted suicide at some point.

Other mental illnesses that can increase the risk of suicide include: 

Traumatic Stress

People who’ve had a traumatic experience such as childhood sexual abuse, rape, physical abuse, or war trauma are at a greater risk for suicide, even many years after the trauma occurred. This risk is especially high for men who’ve gone through a traumatic life event.

Being diagnosed with post-traumatic stress disorder (PSTD) or enduring multiple trauma events raises the risk even further. This is partly because depression is common after trauma and among those with PTSD, causing feelings of helplessness and hopelessness that can lead to suicide.

Substance Use and Impulsivity

Drugs and alcohol can also influence someone who is feeling suicidal, making them more impulsive and, thus, more likely to act upon their urges than they would while sober. Substance-related job or relationship loss can also contribute to a person’s decision to die by suicide.

Rates of substance use disorder and alcohol use disorder are also higher among people with depression and other psychological disorders. Put these together and the risks increase.

Loss or Fear of Loss

A person may decide to take their own life when facing a loss or the fear of a loss. These situations can include:

  • Academic failure
  • Being arrested or imprisoned
  • Bullying (including cyberbullying), shaming, or humiliation
  • Financial problems
  • End of a close friendship or romantic relationship
  • Job loss
  • Loss of acceptance from friends or family due to sexual orientation
  • Loss of social status

Hopelessness

Hopelessness, either in the short-term or as a longer-lasting trait, has been found in many studies to contribute to suicidal ideation. And the higher the person’s degree of hopelessness, the greater the lethality of their suicide attempt.

When people have lost all hope and don’t feel able to change this, it can overshadow all of the good things in their life, making suicide seem like a viable option. 

The person may be facing a social or physical challenge and see no way the situation can improve. While it might seem obvious to an outside observer that things will get better, people with depression may not be able to recognize this due to the pessimism and despair that go along with this illness.

Chronic Pain and Illness

If a person has chronic pain or illness with no hope of a cure or reprieve from suffering, suicide may seem like a way to regain dignity or control of their life. In some states, assisted suicide has been legalized or decriminalized for this very reason.

According to a study in the American Journal of Preventative Medicine, the following health conditions were associated with a higher risk of suicide:

  • Asthma
  • Back pain
  • Brain injury
  • Cancer
  • Congestive heart failure
  • Diabetes
  • Epilepsy
  • HIV/AIDS
  • Heart disease
  • High blood pressure
  • Migraine
  • Parkinson’s disease

Chronic pain can also bring on anxiety and depression, which can increase the risk of suicide. According to research, more than half of people living with chronic pain have significant depression and anxiety symptoms.

Feeling Like a Burden to Others

A person with chronic pain or a terminal illness can feel like a burden to others. They might worry that they are creating a hardship for people they love by asking for another ride to a medical appointment, more help with household duties, or assistance paying for hospital bills.

Feeling like a burden often shows up in some form of thinking “the world would be better without me.” This type of rhetoric is one of the most common explanations for suicidal behavior according to the interpersonal theory of suicide.

Social Isolation

A person can become socially isolated for many reasons, including losing friends or a spouse, undergoing a separation or divorce, physical or mental illness, social anxiety, retirement, or due to a move to a new location. It can also be caused by internal factors such as low self-esteem. 

Social isolation can increase a person’s suicidal thoughts and behaviors and is one of the top risk factors correlated with suicidal outcomes. Isolation socially can also lead to other suicide risk factors, including loneliness, depression, and alcohol or drug misuse.

Cry for Help

Sometimes people attempt suicide not so much because they really want to die, but because they simply don’t know how to get help. Mimicking the act of suicide without an intent to kill yourself is referred to as parasuicide. In cases such as these, suicide attempts become a way to demonstrate to the world just how much they are hurting.

Unfortunately, a person’s cries for help sometimes prove to be fatal if they misjudge the lethality of their chosen method. People who make a failed attempt are also at a much higher risk of trying again, and their subsequent attempts are much more likely to be lethal. 

Accidental Suicide

Some situations that appear to be suicide may actually be an accidental death. Risky viral trends like the choking game (also known as “pass-out challenge,” “flatliner,” and “space monkey”) where teens strangle themselves to achieve a high-like sensation and autoerotic asphyxiation are examples of suffocation suicides. Unintentional overdoses, firearm discharges, and poisonings can all also lead to accidental suicide.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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By Nancy Schimelpfening

Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be.  


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