The holidays can be stressful enough as there are too many things to do, and not enough time to get it all done. Add to the fact that expectations can be unrealistically high, it can result in a very blue Christmas for many. Social media can further add to the stress warned experts.
“Social media can be a source of connection, but it can also be a source of stress and painful social comparison,” said Dr. Chelsea Hansen, doctoral lecturer in the Psychology Program at the City University of New York School of Professional Studies.
Hansen suggested that practicing mindfulness strategies can help determine whether social media is causing stress or fostering connection.
She recommended that users ask how social media makes them feel, especially at this time of year.
“How long are you spending on social media platforms,” Hansen also pondered, “There is often a difference in stress depending on how the platforms are used, how often they are used, and whether you are scrolling or posting and responding intentionally to loved ones.”
Setting Healthy Social Media Boundaries
The holidays are often when people over-indulge in too much food, too many deserts, too much alcohol, and even too much time on social media. Students who are out of class may opt to check in—whether it is fear of missing out (FOMO) or just because they’re away from friends.
Likewise, those who aren’t home for the holidays may use social media as an alternative way to connect with friends. While that can help lift spirits, it can also leave others feeling lonely, and that they are legitimately missing out on the holiday fun.
“These platforms present a distorted view of reality and don’t always reflect everyday life,” said Dr. Eugene Lucas, associate professor and coordinator of the distance education Psychiatric/Mental Health Nurse Practitioner program at Wilkes University.
If tuning out entirely isn’t an option, it may be advisable to set boundaries to avoid unnecessary stress.
“If you are feeling changes in your emotions or mood while viewing social media as the holidays approach, note the platforms causing these feelings and limit exposure to those while increasing exposure to the more positive platforms or focusing on the actual social activities available to you in real life,” recommended Lucas.
It may also be necessary to reduce social media usage over the holidays when it becomes a problem.
“Notify friends and relatives of your desire to avoid or decrease social media exposure in order to increase real feelings of togetherness and worth which comes from in-person gatherings during the holiday season,” Lucas continued.
Keeping The Holidays In Balance
Some users may benefit from a complete social media break during the holidays, while others want to find balance. There is no easy answer, and Hansen said it may be important for everyone to determine what works best—as there is no one-size-fits-all solution.
However, she did suggest some general tips that can apply to nearly everyone.
“To reduce stress and time spent on the platforms, consider having specific time blocks when you use social media,” Hansen added. “Unfollow or mute accounts that bring negative emotions—you can often ‘mute’ people or accounts without their knowledge, which is a way to protect yourself from comparison and stress without removing the connection altogether.”
Finally, for those who are going to in-person gatherings, and are meeting up with friends, relatives and colleagues, unplugging or at least signing off isn’t the worst way to spend the holidays and ring in the New Year.
“During holiday gatherings, consider ‘technology-free’ times or places,” said Hansen. “For example, not using phones while at the table or waiting for your social media time block until after the gathering has ended, are ways to set boundaries. Some prefer an ‘unplugged’ day, or longer, without accessing social media at all, but because people often use social media for connection during the holidays it may be easier to use the time blocking strategy or shorter unplugged periods.”
