Why I Unplug from Social Media for the Month of August

As a psychotherapist at Advanced Counseling Bozeman (ACBMT), I work with clients using trauma-informed approaches like EMDR, Somatic Experiencing, and mindfulness to address mental health challenges such as anxiety, depression, and post-traumatic stress disorder (PTSD). In my practice, I emphasize the importance of creating space for self-reflection and grounding to foster emotional resilience. For the past few years, I’ve made it a personal tradition to unplug from social media every August, a practice that has profoundly enhanced my mental health and professional clarity. 

The Mental Health Toll of Social Media

Social media platforms like Instagram, X, and Facebook are integral to modern life, offering connection and information. However, excessive use can harm mental health. A 2019 study in The Lancet Child & Adolescent Health found that frequent social media use is associated with increased anxiety, depression, and sleep disturbances, particularly among adolescents and young adults (Kelly et al., 2019). At ACBMT, we often see clients struggling with these issues, exacerbated by the constant pressure to compare themselves to curated online personas. This “social comparison theory” explains why scrolling through idealized images can lower self-esteem and increase feelings of inadequacy (Festinger, 1954; Vogel et al., 2015).

Social media also overstimulates the brain, contributing to mental fatigue. A 2020 study in Computers in Human Behavior showed that prolonged exposure to digital platforms increases cognitive overload, reducing attention span and emotional regulation (Firth et al., 2020). As a psychotherapist using mindfulness to help clients stay present, I’ve noticed that social media’s rapid pace can disrupt the grounding techniques we practice, such as deep breathing or body awareness in Somatic Experiencing. Unplugging allows me to model the presence I encourage in my clients. By unplugging, I reclaim time to connect with myself and others, reinforcing the interpersonal skills we emphasize at ACBMT.

Why August? A Season for Renewal

August is a unique time in Bozeman. The summer is at its peak, with long, sunny days perfect for hiking or gardening. It’s also a transitional month, with students preparing to return to Montana State University and families savoring the last weeks of summer. For me, August is an ideal time to unplug because it aligns with nature’s rhythm of abundance and reflection, offering a chance to reset before the busier fall season.

Research supports the timing of a digital detox in summer. A 2021 study in Journal of Environmental Psychology found that seasonal changes, particularly in warmer months, enhance the benefits of nature-based activities, which can replace screen time and boost mental health (Bratman et al., 2021). In Bozeman, August’s mild weather and vibrant community events — like the Sweet Pea Festival — make it easier to step away from social media and engage in restorative activities. This aligns with my therapeutic approach, where I encourage clients to use environmental cues to support emotional regulation.

Stress Reduction: Reclaiming Calm Through Digital Detox

At ACBMT, we use techniques like mindfulness and Cognitive Behavioral Therapy (CBT) to manage chronic stress. Unplugging from social media is a powerful complement to these interventions. A 2018 study in Journal of Social and Clinical Psychology found that limiting social media use to 30 minutes per day significantly reduces stress and improves well-being (Hunt et al., 2018). The constant notifications and information overload of platforms like X can keep the nervous system in a heightened state, similar to the hyperarousal we address in trauma therapy. By unplugging, I allow my nervous system to reset.

In Bozeman, unplugging in August means more time for stress-relieving activities like hiking the “M” trail or floating on the Madison River. A 2019 study in Scientific Reports showed that just 20 minutes in a natural environment reduces cortisol levels, enhancing relaxation (Hunter et al., 2019). For clients, I recommend replacing social media scrolling with mindful walks in places like Peets Hill, focusing on sensory experiences — such as the sound of birds or the feel of grass — to replicate the grounding we practice in therapy.

Combating Anxiety and Depression: Fostering Presence

Social media can exacerbate anxiety and depression by fueling negative self-comparisons and FOMO (fear of missing out). A 2020 study in Frontiers in Psychology found that reducing social media use decreases anxiety symptoms and improves mood by minimizing exposure to idealized content (Faelens et al., 2020). At ACBMT, we use Internal Family Systems (IFS) to help clients explore their emotions and build self-compassion, and unplugging supports this by removing external triggers that undermine self-worth.

In August, Bozeman’s natural beauty offers an antidote to these digital pressures. A 2020 meta-analysis in The Lancet Planetary Health showed that exposure to green spaces reduces depressive symptoms and enhances emotional resilience (Twohig-Bennett & Jones, 2020). Instead of scrolling through X, I spend time gardening in my backyard or hiking through the Elkhorns, activities that foster purpose and align with our EFT techniques to reframe negative emotions. For clients with anxiety, I suggest replacing social media with grounding activities like tending a small herb garden, which can mirror the tactile focus of Somatic Experiencing.

Improving Sleep: A Key to Mental Health

Sleep is critical for mental health, and social media use, especially before bed, disrupts it. A 2017 study in Sleep Health found that blue light from screens suppresses melatonin production, delaying sleep onset and reducing sleep quality (Blume et al., 2017). Poor sleep exacerbates anxiety and depression, issues we address at ACBMT through structured interventions. Unplugging in August allows me to prioritize sleep hygiene, aligning my circadian rhythm with Bozeman’s long summer evenings.

By replacing evening screen time with activities like reading or needlework, I improve my sleep and mental clarity. A 2018 study in Journal of Affective Disorders noted that better sleep quality correlates with reduced symptoms of seasonal affective disorder (SAD), which can linger into late summer for some Bozeman residents (Sarran et al., 2018). I encourage clients to adopt similar habits, such as journaling by candlelight or practicing mindfulness outdoors, to enhance sleep and complement our therapeutic work.

Social Connection: Authentic Relationships Over Digital Likes

Loneliness is a growing concern, linked to increased risks of depression and anxiety (Cacioppo & Cacioppo, 2018). While social media promises connection, it often fosters superficial interactions. A 2021 study in PLOS ONE found that face-to-face community activities, like group hikes or gardening, reduce loneliness more effectively than online engagement (Wood et al., 2021). In Bozeman, unplugging in August allows me to join community events like the Montana State University Extension Service’s gardening workshops or the Bozeman Farmers’ Market, fostering authentic relationships that align with ACBMT’s goal of supporting healthy connections.

Trauma Recovery: Creating Space for Healing

At ACBMT, we specialize in trauma treatment using EMDR and Somatic Experiencing to process memories and regulate the nervous system. Social media can hinder this work by triggering hyperarousal through constant stimuli or distressing content. A 2019 study in Frontiers in Psychology found that reducing digital exposure creates mental space for emotional processing, enhancing trauma recovery (O’Haire et al., 2019). Unplugging in August allows me to practice the presence I teach clients, using Bozeman’s natural settings — like Sourdough Canyon — for reflection and grounding.

Nature-based activities, such as hiking or gardening, complement trauma therapy. A 2022 study in Journal of Clinical Psychology showed that outdoor interventions, like equine therapy, reduce PTSD symptoms by fostering safety and control (Johnson et al., 2022). In Bozeman, clients can engage in similar activities, such as walking in Story Mill Community Park, to reinforce EMDR’s processing or Somatic Experiencing’s body-based regulation. I often suggest clients journal outdoors post-session to integrate insights in a calming environment.

Practical Tips for a Social Media Detox in Bozeman

Unplugging from social media can feel daunting, but Bozeman’s resources make it rewarding. Here are practical tips to join me in a digital detox this August:

• Set Clear Boundaries: Commit to a full social media break for August. Use apps like Freedom or Cold Turkey to block platforms, or delete apps from your phone. Inform friends via email or text to maintain accountability.

• Replace Screen Time with Nature: Spend 20 minutes daily in a natural setting, like Peets Hill or Hyalite Canyon, practicing mindfulness by focusing on sensory details — birdsong, breeze, or sunlight. This mirrors our mindfulness exercises at ACBMT.

• Join Community Activities: Participate in August events like the Sweet Pea Festival or Gallatin Valley Land Trust trail maintenance. These foster connection and purpose, aligning with our goal of healthy relationships.

• Engage in Gardening: Tend a backyard garden or join a community plot. Growing herbs like lavender can ground you, similar to Somatic Experiencing techniques.

• Practice Sleep Hygiene: Replace evening screen time with offline activities like reading or stargazing. This enhances sleep, supporting mood stability.

• Reflect and Journal: Use a journal to process emotions during your detox, perhaps while sitting by the Gallatin River. This complements IFS and EMDR by creating space for self-reflection.

The Broader Impact: A Community of Presence

Unplugging from social media strengthens Bozeman’s community by fostering authentic engagement. A 2016 study in Urban Forestry & Urban Greening found that communities with strong offline connections report lower stress and greater cohesion (Kuo & Sullivan, 2016). By participating in local events or simply sharing a meal at the farmers’ market, we contribute to a culture of presence that aligns with ACBMT’s mission to create supportive environments.

Conclusion: A Month to Reconnect

I unplug from social media each August to nurture my mental health and model the presence I encourage in clients. This digital detox reduces stress, combats anxiety and depression, improves sleep, and fosters authentic connections.  Join me this August — step away from screens, hike a trail, tend a garden, or connect with neighbors. Together, we can cultivate a month of clarity and well-being in our Montana home.

Lindsey Heinemann, LCPC

References

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