Coping with the under 16s social media ban
Losing socials feels really unfair, like being punished for failings that aren't your fault.
It's understandable if you're angry about it, missing socials, or really struggling without them.
This article will help you find strategies to manage the hole socials might leave in your life and wellbeing, and other ways to manage your emotions and mental health.
To understand more about the ban, why it's happening, and how socials impacts on your brain, check out our under 16s social media ban guide for teens.
Help! I'm on socials and something bad has happened... will I get in trouble?
No! You will not get in trouble with the law or professionals (and neither will your parents).
Please report whatever's happened to the platform it happened on. And report any type of online abuse to ACCCE and cyberbullying or illegal/restricted content to eSafety.
And if you need confidential or anonymous information or support, please reach out to us at Kids Helpline via webchat or phone. We're here to help!
These articles can help:
Coping with the ban
Feel your feelings
If you’re struggling with the change, it can help to treat it a bit like grieving any loss.
You might:
- Do some sort of ritual to say a ‘symbolic goodbye’ to social media, like deleting the apps, downloading new mental health and wellbeing apps instead (like Qwibbl), creating a ‘digital detox’ note on things to do instead of scrolling, or writing on a piece of paper all the things you dislike about social media before tearing it up to symbolise a clean break.
- Commemorate social media– you could create a social media ‘time capsule’ of all the best bits so you can still access your favourite videos, photos and more.
Treat it like a challenge
You didn't choose to give up social media, which sucks. But, treating it the same way you would any challenge can make it easier.
If you were doing a digital detox, how would you go about that? What would you do? Here are some of our suggestions:
- Make a lists of positives about giving up social media. People who give it up voluntarily often find that they feel calmer, their concentration improves, they have more free time and less stress.
- Keep track of how you feel. Write down and track your progress and wins - and reflect on the tough bits.
- Have a go-to list of alternatives. If you have the urge to quickly check TikTok, but you can't, do something else instead. Text a friend to see how they are, play a game on your phone, etc. Find things that work for you.
Go retro!
Why not fully embrace your inner 90s kid and go full Y2K?
Low effort and very on trend:
- Have a tech break - leave your phone at home sometimes
- Borrow hard copy books from the library
- Make cookies using a recipe book
More effort, but very fun:
- Take photos using a digital or polaroid camera
- Listen to an iPod, CDs, cassettes or records
- Watch free to air TV, DVDs or Blu-Rays
Mental health hacks
Using social media releases dopamine - a 'feel good' chemical in your brain
Going without those dopamine hits can be rough - especially if you're going 'cold turkey'. Fortunately, you can retrain your brain to find other tasks rewarding and get that dopamine hit in a wholesome way.
Glimmers
Glimmers are micro-moments of joy in everyday life. Find your glimmers by identifying those little things you appreciate.
It could be listening to music, sitting in sunlight, a hot shower, looking at the moon, seeing a nice tree outside... whatever floats your boat!
Brainwave hacks
These ones are a bit creative, but we think you're up to the challenge!
Gamify your life by setting some IRL side quests:
Side quests shouldn't just be online. Build some LEGO, create a playlist for your life, go for a bike ride, declutter your wardrobe, or start a book club. (Added bonus: completing a 'task' also releases dopamine!)
Find an activity that gets you in 'flow':
Flow is that mental state where you're super absorbed in something. It's great for your mental health! Social media also puts you in flow (especially if you're doomscrolling or dreamscrolling).
Find something that's challenging enough to engage you (but not too challenging you become frustrated), and you'll totally 'get in the zone' and feel good. Gaming, reading and sports are some examples.
'Fall down a rabbit hole'
Social media can be so fun because you find yourself completely absorbed in the most fascinating, random topic.
Here are some wholesome suggestions to recreate that experience.
World records
The longest time spent playing video games continuously was over 138 hours! World records are interesting... and you might even find some you think you could (safely) break yourself.
Lists of lists
There's something so satisfying about lists! You could look up popular songs or major events from the year you were born, baby or pet names by decades - anything that interests you.
Wholesome history facts
Did you know that when insulin was discovered in 1921, they sold the patent for $1 to keep it affordable for everyone? What legends! History is so fascinating and it's worth learning more about your fave eras.
Where common sayings come from
Why do ghosts say 'boo'? It comes from Latin. 'Boo' means "I alarm [you]". Get curious about sayings you hear and look up how they came about.
Work on your irl
Relationships
Hang out in person more
Try and organise a few more catchups with friends and try something different - check out a local market, look up youth events in your area, or take up a new group activity.
Hobbies
Hobbies aren't just trends
You might find you have more spare time without socials. It's a great chance to try something new. Learn a language, take up photography, try meditation... you never know, you might unlock a new passion for life!
Third places
Find your third places
Third places are places away from home and school where you can hangout and just exist for free in your community. They might look like parks and green spaces, community gardens, libraries, youth hubs, or more.
I'm having withdrawals from socials :(
Replace socials with wholesome apps.
Withdrawals are rough! It will get easier with time, we promise! <3 If you find yourself constantly reaching for your phone, try out some different apps. Check out our app page for ideas!
Bored or feeling down? Download our Qwibbl (mental health) app. Miss connecting with an online community? Try My Circle - a safe, private social media platform exempt from the ban.
Try alternative media and platforms
Magazines like Teen Breathe magazine (cue naughties nostalgia) is a wholesome way to access info. There are also blogs like ‘Write the World’ (a free writing community for 13–19-year-olds) and Voices of Youth (Unicef’s community for young people).
Connect with content creators
See if content creators you love are on other platforms that you can still access. It's a bit old school, but maybe they have a website, a blog, or a mailing list. (They may also be on platforms you don't need to have an account on to view, like YouTube).
Get ready for when you get socials back
You'll be able to go on them again once you turn 16. Some platforms may save your account, and you can reactivate it. Or you might need to start from scratch. Either way, it's a chance to do over. Is there stuff you would do differently next time?
Get support
If you're struggling, talk to a trustworthy adult or Kids Helpline. You don't have to deal with it all on your own - and others are going through a similar experience!
This content was last reviewed
