Kaitlyn Bristowe says she's 'struggling' with her use of apps like Instagram and TikTok: Here's how to take a social media break if you feel the same

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For anyone who's fervently used apps like Instagram and TikTok, it's likely you've considered weighing the benefits of using social media and prioritizing your mental health. For Kaitlyn Bristowe, that balance is something she's admitting she struggles with — and is an issue she recognizes can prevent her from living her life.

The "Bachelor" and "Bachelorette" star took to Instagram on Tuesday to share a candid post with her followers about the topic. In her post, she included a carousel of photos and videos of recent moments from her summer, like lounging at the beach, showing off her wakeboarding skills and showing love to her Golden Retrievers.

"I've gotta be honest. I am really struggling with my relationship with social media," the 39-year-old Leduc, Alta.-born TV star admitted, adding she's questioning why she feels hurt her follower count dropped "like crazy" after she hadn't posted online recently.

"On the other hand, if I force myself to come up with scheduled content to monetize all the time for growth, it gives me anxiety. It feels like a suck hole. It also takes away precious memories that mean the most while just being in the moment. I thought about tossing my phone in the ocean this week because being off it more than usual caused — spoiler alert — bliss."

Capping off her note to her fans, the "Dancing with the Stars" winner shared she loved everyone and will try continuing "to show up authentically." In the comments section, people expressed their support for Bristowe, with some resonating with her feelings and offering some tips.

"Mental health before followers," someone commented, which Bristowe responded saying, "Oh, 100 per cent."

"I feel you, girl! Sending you love, my friend," added "Dancing with the Stars" performer Cheryl Burke.

"As someone who would miss your content, if you think it would be less stressful, then toss it. You will be OK. People and memories are worth more than the headaches these phones give us. Life is short," one person replied, to which Bristowe commented, "I go through phases! I love sharing my days and certain perspectives. I love connecting on here. It just feels like the app is changing."

"I don't know if this helps. But I started following you because you felt so authentic, and taught me how to actively work on loving myself. ... I hope the right followers are connecting with you and keeping your mental health flourishing," a fan chimed in.

What are some signs I need a social media break?

It's easy to fall into a time suck of scrolling through funny TikTok videos, resonating with different perspectives while reading Reddit threads or simply staying hyper-connected to your social circle on Instagram or Snapchat. Research from GWI indicates the average social media user spends roughly two hours and 23 minutes a day on these kinds of platforms.

Social media offers benefits like staying connected, creating communities and keeping yourself entertained. However, there are some signs you should recognize when it's becoming too much of a burden on your life and you find yourself becoming chronically online:

• You're mindlessly scrolling your feeds: You might be too absorbed or "extremely online" if you're checking your apps without even realizing it.

• You can't stop comparing: Social media might be a highlight reel and negatively comparing your own life to what's happening online might be a sign to log off.

• You feel FOMO: Since social platforms are ways to show off exciting experiences and fun adventures, it's easy to feel like you're missing out — or even insecure about your own life.

• You're annoyed by everything you see online: If you're at the point where you start getting irritated while scrolling online, it's time for a break.

• You feel isolated from real life: Social media might foster connections and community, but it can also make you feel isolated and take away from time spent on other things.

• Your life doesn't feel authentic: Psychologist Dr. Adam Borland told Cleveland Clinic you can fall into a trap of feeling pressured to perform for social media, which can overtake the fun of it all.

• You're no longer enjoying it: At the end of the day, if social media feels more like a burden than a source of enjoyment, it's time to step back.

How can I take a social media break?

Taking a step back from social media might be a good idea for your mental health, but it doesn't necessarily mean you have to delete your accounts and throw away your phone. Instead, try creating a plan and being more mindful of the time you spend online.

"It's the idea of trying to be as emotionally present as possible," Borland shared, "and getting in the practice of saying to yourself, 'I'm going into this with intent.'"

Make a plan

Whether you're writing a physical list of objectives you want to achieve or mentally taking notes of things you can do to limit your social media use, creating a plan is a good idea to stay on top of your online detox. While there are no rules to taking time off social media, reflecting on your habits while online is key to recognizing where any problems may lie. When creating a plan, consider asking yourself:

• How many days or weeks will you limit your social media use?

• Will time limits be useful in reducing screen time, and how will you enforce those limits?

• When is the best time in your life to take a social media break?

• How can you avoid setting yourself up for failure?

• Do you need to remove social media apps from your phone?

Share your intentions

While scrolling through your own feeds, you might've seen people you follow publicly announce they're taking their own social media break. For some, sharing your plan with a friend or a loved one might be helpful on your quest to limit your time online.

"A big part of that is, first of all, admitting it to yourself," Borland told Cleveland Clinic. "Then, by admitting it to a friend, it becomes that much more real. You're owning up to the fact that you're spending too much time online."

Set up guardrails

If going full out and deleting apps from your phone feels too extreme, try other ways to keep yourself from giving in to doomscrolling on social media. That can mean anything from changing your notification settings to limiting how much screen time you give to your device.

• Adjust your notification settings: Go into your phone settings and consider how much you're getting notified from apps like Facebook, X (Twitter), Instagram and TikTok. Maybe you only want notifications from specific actions like direct messages but not every like and comments on a post.

• Consider turning on "do not disturb" mode: Using your phone's features to focus at certain times of the day is a good idea when trying to limit your social media use. Try scheduling a specific time range you want to ignore notifications during certain periods of your week.

• Set up timers: Your clock app might be a blessing for morning alarms or knowing how long you've been cooking a meal, but try putting on a timer whenever you're using a social media app next.

How long should I take a social media break for?

Research shows even taking just a one-week social media break has numerous benefits, possibly impacting body image. One study released earlier this year from York University researchers in Toronto found young women who stayed off of social platforms for a week had higher body satisfaction and self-esteem.

A 2022 study found similar results in a three-day social media break, where girl aged 10 to 19 saw a significant drop in body surveillance and body shaming. Participants also reported an increased in their self-compassion.

Studies also show week-long social media breaks have also helped in other mental health aspects. A 2022 study compared two groups from 154 participants, one that stopped using social media for a week and another who continued using platforms as normal. The former group saw significantly reduced anxiety and depression, along with greater well-being. Another study from that year, according to Psychology Today, showed a group of 555 university students saw lower stress levels after taking a break for the same period of time.

While there's no set amount of time to magically cure any drawbacks you're seeing from using social media too much, it's clear taking breaks can be beneficial. Short-term breaks might be good for a quick reset, controlling your habits and avoiding distractions during a busy week; longer-term breaks — for the span of several weeks to a few months or longer — might benefit you in a similar way to how you'd treat burnout.

I've taken a social media break. What's next?

Adjusting how you use social media doesn't have to be permanent, but hopefully the benefits you get from taking a break doesn't only have a temporary impact on your life. If you decide to get back online, think about you're going to move forward — and remember to be grateful of any progress you've already achieved.

Firstly, creating a new routine can help prevent you from falling into old habits. For instance, you might want to start your day with a podcast rather than a scrolling your feeds, or you could crack open a book before bed as opposed to watching videos. Throughout your days, you might want to experiment with stashing your phone away or leaving it at home, or simply creating more distance from your device by keeping it in another room while at home.

Next, taking time to curate your feeds is a good next step — especially when you want to protect your energy. Look over the accounts you follow or interact with. If there are any that spread negativity or stimulate bad thoughts, consider disengaging or unfollowing.

Lastly, it's important to celebrate your small wins. Like taking up a new workout routine or adjusting your eating habits, it's unlikely you're going to see massive changes to your mental health after immediately changing your social media consumption. Instead, be proud of the progress you've made and be patient on your journey to meeting your new goals.

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