The holiday season is upon us, and while it's meant to be a time of joy and celebration, it can also bring its fair share of stress. In today's digital age, social media adds another layer of complexity to our holiday experiences. Everyone seems to be posting picture-perfect moments, and it’s easy to feel like you’re missing out or not measuring up. But with a few mindful practices, you can enjoy your time online while protecting your mental health during this festive time.
Remember: It's a Highlight Reel
As you scroll through your feeds, keep in mind that social media often showcases only the best moments of people's lives. Those perfectly decorated homes, elaborate family gatherings, and dream vacations you see are just snapshots.
What you don't see are the behind-the-scenes struggles, disagreements, or mundane moments that make up most of our lives.
“It’s easy to engage in comparing your life to others during the holiday season and feel that somehow yours doesn’t measure up,” says Parag Sanghvi, a licensed master social worker and therapist on the staff at Texas Health Springwood Behavioral Health Hospital. “People are always putting their best foot forward in holiday cards, social media posts and letters and it can make it seem like your own life is lacking in comparison.”
When you find yourself comparing your holiday experience to others, pause and remind yourself that you're seeing a curated version of reality.
Set Boundaries
It's easy to get caught up in the endless scroll, especially when you have some downtime during the holidays. However, constant exposure to social media can amplify feelings of stress, inadequacy, or FOMO (fear of missing out).
Consider setting a time limit for social media each day, allowing yourself to check in briefly and then putting the phone down. Many phones have built-in features that let you track and limit your screen time, which can be a big help. This way, you can be present with family and friends instead of focusing on your screen.
One of the best ways to keep grounded is by prioritizing real-world relationships over online ones. Invest your energy in spending quality time with the people around you, even if that just means being present and putting your phone aside. When you focus on real connections, social media becomes less of a distraction and more of a supplementary space.
Additionally, if certain accounts make you feel inadequate, anxious, or just plain stressed, it’s okay to take a break from them. Use the mute, unfollow, or hide functions liberally. This doesn’t have to be a permanent change — think of it as curating your feed to support your mental well-being, at least for the holiday season. You’ll feel better for it.
Practice Gratitude
When scrolling, it’s easy to focus on what others have. Combat this by actively practicing gratitude for the moments, people, and experiences in your life. Try listing three things each day for which you’re thankful. This simple habit can shift your mindset, helping you appreciate what you already have rather than focusing on what’s missing.
Be Mindful of Toxic Positivity
While it's great to spread holiday cheer, be wary of toxic positivity. This is the excessive and ineffective overgeneralization of a happy, optimistic state that minimizes and denies any other authentic human emotional experiences. It's okay to acknowledge that the holidays can be challenging.
If you're struggling, it's alright to express those feelings. And if a friend shares their difficulties, respond with empathy rather than dismissing their emotions with phrases like "Just be positive!"
Seek Support if You Need It
Sometimes, even with boundaries, social media can be overwhelming. If you’re feeling more stressed or anxious than usual, consider reaching out to a friend, family member, or mental health professional. Talking to someone you trust can help you process those feelings and find ways to make this season feel more manageable.
“Probably the most important thing a person could do is have a good grasp of exactly how they are feeling and recognize that those feelings are legitimate and must be paid attention to,” Sanghvi explains. “Some people bottle up emotions or sweep them under the rug, but this tends to make the situation worse. So-called negative feelings like sadness, anger, and boredom exist for a reason and are telling you something that you need to listen to and address in a healthy manner.”
Moreover, Sanghvi emphasizes the heightened importance of maintaining healthy habits during this season. This not only helps fend off common colds and illnesses that often emerge at this time but also safeguards your mental well-being.
This involves adopting a nutritious diet, ensuring adequate sleep, participating in regular exercise, and steering clear of excessive tobacco, alcohol, and drug use, in addition to moderating your exposure to the internet, television, and social media — especially if you feel overwhelmed by information overload. Even with a busier schedule than usual, make room for simple yet effective self-care practices, such as taking a walk, listening to favorite music, audiobooks, or podcasts, or indulging in a relaxing bath — whatever brings you joy.
The Takeaway
Navigating social media during the holidays doesn’t have to be stressful. With a few boundaries and a focus on the people and moments that matter, you can enjoy the season without the comparison trap. Remember, your mental well-being is a priority, and these tips can help keep it strong as you celebrate in a way that feels right for you.