By We have all been there. We’re tired and emotionally drained, but we need to know the latest news from our social media network, and we find ourselves scrolling through our Instagram, Facebook, X (formerly Twitter), or WhatsApp to stay connected. In some ways, that’s fine. We need to know what is happening and stay current. It can be a way to make dua, to help ease our sense of powerlessness that at least we witness what is happening. But social media can be addictive, and it can be toxic. That’s when doing a social media detox becomes imperative.
With the added effect of wars and social crises, social media also becomes emotionally toxic, as we see things that we just aren’t meant to see in our living rooms at this speed. The constant images of death and suffering have an impact on us. Yes, we should care and be aware, but the incessant viewing of these images is not healthy.
Many of us are experiencing vicarious trauma right now. We aren’t actually in a war zone, but witnessing what our brothers and sisters are going through is intensely traumatic for us. We have to be careful with ourselves, even as we care about the world.
So what is to be done? Here are four simple tips to do a digital detox to come back stronger with our advocacy.
1. Block your social media apps or take a short break
Deciding to stop social media use a couple of days a week or not during certain hours of the day can be a good start. Many of us refrain from using social media when we need to recharge — like during Ramadan. It can be a beneficial practice year-round to restrict social media use with an app blocker. A small amount of cutting back can have a beneficial effect, even 10 minutes a day. Other good practices are connecting with friends and not sleeping with your phone in your room or by your bed. Disconnecting more is important. Part of the sign of social media addiction involves withdrawal. If you are having a hard time staying away or controlling your use, think seriously about your relationship with social media.
2. Spend time outdoors (and leave your phone in the car)
Spending time in nature can be immensely healing. We’ve probably all heard of things like forest bathing or just good old sunbathing when we take some time to lie on the grass. Being around nature gives us an opportunity to practice core Islamic mindfulness skills. Almost a third of the Quran is about nature. Taking a break from screens and contemplating the natural world is a gift from Allah.
3. Turn off notifications
Stop the platforms from exploiting your attention. Notifications can start to control us. So try your best to stop the urge to check out your social media every five minutes.
4. Lower your gaze (yup, you read that right)
Another interesting way to fight social media addiction is emphasized in the Quran — “don’t strain your gaze at others” 1 and lower your gaze. 2 Don’t constantly compare yourself to other people. We know that the images we see on social media are often not accurate portrayals of people’s real lives. But even if they are, Allah is clear in the Quran that it is haram to look at other people’s lives and compare ourselves to them. I often think I’m not demonstrating enough or engaged enough, frantically trying to post comments or witness what is happening. At some point, this adds to a toxic mindset and doesn’t make any difference.
Most of us are working to be present with what is happening. But we need to ensure we don’t get burned out. Let’s take time to breathe so that when we need to do the work, with activism, artivism, or organizing, we can stay healthy.
Disclaimer: This article is in no way meant to substitute for medical or mental health advice from a trained and educated mental health professional. Muslim Girl encourages those who need help to seek it and encourages the use of resources such as therapists, social workers, psychologists, psychiatrists, and trained mental health professionals. You should never try to manage your mental health alone. You are not alone, and there is no shame in seeking professional help. Muslim Girl also does not recommend self-diagnosis; again, please seek the help of a professional. If you or someone you know is having a mental health crisis, call 1-800-273-TALK (8255) to reach a 24-hour crisis center, text MHA to 741741, call 911, or go to the nearest emergency room.