As someone who works in media and publishing, I literally get paid to be online. Immersed in the sea of toots, updates and hashtags, I marinate in bits, bytes and bon mots (and mal mots?) each day. It can be difficult for me to disengage my brain from the firehose of data that streams past me every day.

However, I have found that it’s bad for my mental health to spend too much time in the digital realm.

Since social media is a relatively recent phenomenon, long term studies haven’t been conducted concerning its comprehensive impact on our physical and mental health. However, multiple studies have found a strong link between heavy social media use and an increased risk for depression, anxiety, loneliness, self-harm, and even suicidal thoughts.

Here are just a few consequences and outcomes of being online for too long:

• FOMO (Fear Of Missing Out) — A modern derivation of the sayings, “comparison is the thief of joy”and “keeping up with the Joneses,” FOMO can make you feel as if you are missing out on something. You find yourself gripped by the fear that something somewhere or someone is doing something important and you’re going to miss it. Relax. The cure for FOMO is to truly focus on the wonderful things that already occupy your world. What’s meant for you will find you.

If you find yourself drawn to FOMO, do some excavation to find out exactly what it is you feel you’re missing. Consider FOMO an invitation to develop an area of interest, but remember: there is ALWAYS going to be someone smarter, faster, richer, stronger and shinier than you are on this planet. It’s not personal; it’s math. There are a few billion of us on this rock. Consider also: you are smarter, faster, richer, stronger and shinier in comparison to others. You have intrinsic worth, as-is. Remember that.

• Body image issues — With filters, photoshopping and all sorts of other digital shenanigans, the literal distortion of digital images plays havoc with our perception of our selves. Remember: we’re seeing the highlight reel. Even the newish trend of people posting what I refer to as “flaw porn” (pictures of influencers with stretch marks, bed head or other Real World Experiences), remember that these narratives are highly curated and wordsmithed to optimize algorithms.

• Isolation — Even before COVID-19, existing solely on social media was, by its nature, a solitary experience. With the added layer of pandemic-related quarantining and other lockdown habits, we’re figuratively starved for human interaction. When you see the world through the lens of your smartphone or laptop, consider this: it’s a really small aperture.

• Self-absorption — Don’t forget what happened to Narcissus at the pond. Transfixed by his image in the water, he was unable to leave his reflection. Digital navel gazing can also psychologically arrest your development if you spend too much time getting high off your own digital supply. Put down the selfie stick and back away for a bit.

The good news is, unplugging can help recalibrate your settings.

Take a walk. Turn off your phone and shut your laptop for small stretches of time. When meeting people for dinner or lunch, place your phone face down on the table so that you’re not tempted by alerts. Take up a hobby that requires engaging your physical senses (gardening, painting, roller skating etc).

I love social media.

Through it, I’ve been able to meet friends and colleagues from around the world. I’ve leveraged it to help people with GoFundMes or bankrolled creative projects. The apartment I currently occupy was found via a Facebook comment of a friend of a friend. Social media has a lot of fantastic qualities.

But don’t forget to refuel. Your brain and body will thank you.

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