A week without Instagram and TikTok and the result a significant decrease in depression and anxiety
A large study shows decrease in depression and anxiety for those who experienced mental distress after a week without social networks led to a decrease . The conclusion problematic usage patterns cause harm not the amount of screen time. A senior psychologist explains that the problem begins mainly when content consumption is passive scrolling watching others and constant comparison to other people’s lives.
We all know it moving from one story to another another scroll on TikTok just checking something in the feed and suddenly an hour has passed. Even those convinced that the phone does not control them admit they find it hard to stop. But what will really happen if we simply turn off social networks for only one week A new extensive study reveals that the change arrives much faster than we expect and it is felt exactly in the most sensitive areas of mental health.
A large study published recently in JAMA Network Open one of the world’s leading medical journals found that young adults who stopped using social networks for just one week experienced a significant decrease in symptoms of anxiety depression and insomnia. Although it was a surprisingly short break the findings were clear depression decreased by almost 25 percent anxiety by about 16 percent and sleep difficulties by about 14.5 percent and the effect was especially strong among those who had already experienced high levels of mental distress.
Young adults who stopped using social networks for a week experienced a decrease in symptoms of anxiety depression and insomnia.
A senior psychologist explains that these findings align with clinical and research knowledge gathered in recent years. According to her social networks are here to stay they shape the reality of young adults and the way they experience the world. The problem begins mainly when content consumption is passive scrolling watching others and constant comparison. When people only watch other people’s lives without creating or acting themselves the risk increases for harm to self image body image and the development of anxiety and depression. Online bullying is also a significant part of the problem and the effects are seen not only in teens but also in young adults.
A small break big results
The study conducted in the United States between March 2024 and March 2025 included 373 young adults aged 18 to 24 most of them students. Their phone behavior was monitored for two weeks screen time app openings notifications sleep movement communication and more. Then 295 of them about 80 percent voluntarily chose to do a one week detox social app.
The participants filled out short daily questionnaires about mood and symptoms such as anxiety depression and sleep difficulties and at the same time their phones provided objective usage data. This is important because many previous analyses have shown that self reported usage is not accurate and does not always reflect real behavior.
Although it is commonly believed that more time on social networks equals worse mental health the study found that time itself was not necessarily the problem. Instead problematic patterns such as negative comparison seeking external approval or a sense of addiction were much more strongly linked to depression anxiety and insomnia. In other words it does not matter how many hours someone scrolls but whether they feel they must do it or finish with feelings of lack jealousy or self criticism.
Harder to quit Instagram and TikTok
Although they were instructed not to use social networks not all apps were equal. The young adults almost completely stopped using Facebook and X but found it much harder to stay away from Instagram TikTok and Snapchat. The fast video based apps kept them close to the screen. Still even with minor slip ups the results were clear.
Participants were categorized according to the severity of their depression at the beginning.
Those with moderate to severe symptoms experienced the greatest improvements, including noticeable reductions in anxiety and sleep difficulties.
On the other hand, feelings of loneliness didn’t change, and researchers suggest that social networks fulfill a basic need for connection, so taking a full break might not reduce loneliness, at least in the short term.”
A senior psychologist emphasizes that even today as more influencers speak openly about emotional struggles passive consumption of such content still does not create real connection. Even if the conversation becomes healthier it does not replace human interaction. When people do not engage think create or communicate even positive content can increase anxiety or loneliness.
She explains that part of the media’s impact comes from the lack of physical and mental activity during scrolling. When people are on their phone they are not moving not involved not present. One can stay in bed the entire day scroll nonstop and feel connected to the world but the mind and body experience nothing.
A prominent example relates to romantic relationships in the past a breakup meant disconnection. Today even after a breakup people continue to follow see what the other person is doing who comments and imagine a supposedly better life they are living. Many report how painful this is. In therapy people learn to recognize when this behavior harms them when to stop and how to develop self regulation even when the algorithm pulls them back.
She says this is a form of addiction and it is important not only to reduce usage but to identify signs when the content creates stress when it affects mood and what happens in the body and mind during scrolling. Once people learn to notice they can regulate and make healthier choices.
Interestingly, during the detox week, participants ended up spending more time on their phones overall and tended to stay home more.
This supports another conclusion the goal might not be reducing phone use but making it healthier avoiding problematic usage comparison and addictive patterns.
The researchers say the study has limitations it had no control group the participants did not represent the general population most were young women students and iPhone users and long term effects were not measured.
The psychologist stresses that parents must take part in this change not through criticism but by example. People complain about children being glued to their phones while adults do the same. Children learn from what they see not from what they are told. The nonverbal message is especially strong during quality time if the phone is in the hand the message is clear this is time for the screen not for the child. As children grow guidance must become critical thinking and skill building not prohibitions. Instead of saying put the phone down parents should talk about what the children see online how to think about it and how to recognize what is helpful and what harms them.