Six months ago, I decided to step away from social media (specifically Instagram and Facebook), not just for a mental health break, but more so to experiment with what life might be like without it altogether.

If you've followed my blog for a while, you'll know that this wasn’t a spontaneous decision for me. In fact, I agonized over it for months. Like many Highly Sensitive People, I often found social media to be overwhelming and overstimulating. The constant influx of information, comparison, and noise left me feeling ungrounded and less-than more often than not. And although I was grateful for the ways it helped me connect with others, I also noticed how much it pulled me out of the present moment, away from myself, my true calling, and from the people right in front of me.

So I walked away. Went back to my millennial analog roots, if you will.

Now that I’ve hit the six-month mark, I wanted to reflect on what I’ve noticed (Spoiler Alert: it was a GREAT decision), and offer some gentle insights in case you’re also wondering what it might feel like to opt out for yourself.

Emotional Check-In

TLDR Verdict: Success! From anxious and irritated to peaceful and free.

The first week or so after logging out of Instagram and completely deleting my 20-year-old Facebook account, I felt a wee bit panicky.

Did I make a mistake?

Will I regret this?

What if someone tries to find me and can't?

I did my best to practice mindfulness - to allow the emotions and thoughts to move through me, with non-judgmental curiosity. Huh. How interesting. It wasn't long before things started to improve for the better.

Within two weeks, my fingers had stopped unconsciously drifting toward where the apps used to be on my phone. Within a month, I was barely thinking about social media at all. When visiting with friends, having adventures, and traveling, I took some pictures, but they were just for me, and that was FINE. And if I really wanted to share them, I texted them to 2 or 3 friends or family members. No biggie.

I live in a small town, and much of what's happening around here gets advertised solely on social media. That's been a little tough, but I don't think I've missed out on anything life-changing. My friends have let me know about upcoming auditions, street fairs, and other things they think would interest me. You know, just like Ye Olden Times. So, FOMO came and went faster than I thought it would.

While scrolling on social media, I was almost always either bored, anxious, or furious Ha, yeah. And now? Just a lot more content overall. No, not con-tent...con-tent. (Interesting that those two words are spelled the same.)

So overall, a massive emotional win. 

Time and Stress Check-In

TLDR Verdict: Success. More free time and less stress!

One of the biggest things I’ve noticed since stepping away from social media is that I actually have more time. And not just a few extra minutes here and there, I mean real, open space in my day (and night) that used to get quietly eaten up by mindless scrolling.

Without that constant pull to “just check for a second" - one that, mind you, was almost completely unconscious - my brain feels less fragmented. I’m no longer bouncing between posts and reels, fretting over why so few people have seen my content, and then suddenly realizing that 45 minutes have passed (and now I want to rearrange my living room, overhaul my skincare routine, and question all my life choices)!

Even better than having free time? Using it to actually nourish me. That reclaimed time has gone toward things like reading. I've finished 10 books so far this year, something that hasn’t happened in a long time. I’m taking more walks too. Yay!

My stress levels? Noticeably lower. There’s just less input, and for a sensitive soul like me, that alone can be life-changing.

Purchasing Habits Check-In

TLDR Verdict: An unexpected win! I'm spending less money!

A surprise benefit of getting off social media has been spending less money. Yep! Not having targeted ads thrust into my face every single damn day makes a difference! If I don't see that must-have summer blouse or that miraculous new mineral foundation, guess what? I don't buy it.

I've always been more of a saver than a spender (and typically over-analyze and over-research every purchase because hello, HSP here 🙋‍♀️), but I swear, IG ads could really do a number on me. I was so susceptible to those little squares of beautiful editing.

Not anymore.

More Changes in the Works

Pinterest: As I mentioned in my leaving-social-media post, I was going to try Pinterest for a while, as a way to keep putting my blog and courses out into the world wide web. Eh, it's not been great. Pinterest seems to have become more social media-ish in the last few years, and I'm noticing the same number-checking habit that drove me nuts on Instagram. Just not worth it. I'm going to stop posting on there, too.

Bluesky: I still find this platform nice and certainly less stressful than the other ones I used to be on. That said, the time I'm spending on it is starting to creep up. I definitely do more lurking than sharing, so I might decide to get off of this one, too. I have mostly been using it for news commentary, but my daily podcasts like The David Pakman Show and Letters From an American are more than enough, and they meet my need for less sensory input (being audio-only).

Bookclub: I've joined a new book club with my besties, all of whom are spread out across the country. It's a great way to nail down a monthly video chat and make sure we're catching up regularly. Love y'all!

A Note on Recovery + Sensitivity

As someone who works closely with folks in eating disorder recovery, I want to gently name that social media often plays a very complicated role in the healing process nowadays.

Social media can feel like a lifeline in recovery - a way to connect with people who get it, to learn from others’ healing journeys, and to share your own voice along the way. But it can also quickly become a trap: for endless comparison, unhealthy misinformation, addictive urges, and overstimulation.

So if you’ve ever wondered whether stepping away might serve your nervous system, your healing, or your heart, I’m here to say: it’s okay to try stepping away. You can always go back.

Funnily enough, I say that about trying recovery, too. I tell clients often, "You can always go back to your eating disorder. But try living in solid recovery first, before you choose. Make it a fair decision."

Will I Return? Probably Not.

Things are going too well for me to consider getting back on social media. Not only do I not miss it like I thought I would, but the surprise benefits have just been so pleasant.

So, no. I'm good, thanks.

Wherever YOU are in your relationship with social media, I hope this post gives you permission to pause and notice how it’s actually affecting you. There’s no “right” way to consume (or not consume) social media.

You’re allowed to choose the environments that support your recovery and life beyond it, even if it looks different from what others are doing.

And you're worth it. 🌻

✨ Josie Munroe, LMFT is a licensed therapist and owner of JosieMunroe.com and Your Sensitive Recovery.  As a recovered clinician and Highly Sensitive Person, she loves supporting others on their journeys to form new, empowered relationships with food, their bodies, and their sensitivity. Join the newsletter for a weekly boost of hope and inspiration. You deserve a recovery that works for you! ✨