Digital Wellness Tip Sheet: Navigating Social Media During the Holidays

The holiday season is a time for joy, connection, and reflection. While social media can be a great way to share moments, it can also sometimes lead to stress or comparison. Here are some tips to help you maintain your digital well-being during the holidays:

1. Recognize Curated Realities

• Understand the "Highlight Reel": Remember that most people only post their best, most perfect moments online. Social media often presents a highly filtered and edited version of reality.
• Don't Compare: Your behind-the-scenes reality is just as valid and valuable as someone else's highlight reel. Avoid comparing your real life to the idealized versions you see online.

2. Practice Mindful Scrolling

• Check-in with Yourself: Before you start scrolling, ask yourself: "Why am I opening social media right now?" and "How do I want to feel after using it?"
• Notice Your Emotions: Pay attention to how different posts make you feel. If you find yourself feeling envious, anxious, or down, it might be a good time to take a break.
• Follow Positivity: Unfollow or mute accounts that consistently make you feel bad about yourself or your situation. Fill your feed with content that inspires, educates, or uplifts you.

3. Set Boundaries and Take Breaks (Digital Detox)

• Schedule Your Screen Time: Designate specific times of the day to check social media and stick to them. Avoid endless scrolling, especially before bed or first thing in the morning.
• Create "No-Phone" Zones: Establish areas or times during the holidays where phones are put away, such as during family meals, gift-opening, or specific holiday activities.
• Engage in Real-Life Activities: Plan and participate in activities that don't involve screens. Spend time with loved ones, read a book, go for a walk, help with holiday preparations, or pursue a hobby.
• Consider a Short Digital Fast: Challenge yourself to take a complete break from social media for a day, a weekend, or even longer. See how it impacts your mood and focus.

4. Be an Authentic Contributor

• Share Your Reality (if you choose to): If you post, consider sharing a mix of your joyful moments and real-life experiences. Authenticity can be refreshing and help others feel less alone.
• Connect Meaningfully: Use social media to genuinely connect with friends and family, rather than just passively consuming content. Send a personal message or comment thoughtfully.

By being intentional and mindful, you can ensure social media enhances your holiday experience rather than detracting from it. Your well-being is the most important gift you can give yourself this season!"

Holiday Scroll Scenario: What's the Vibe?

Instructions: Read each scenario below. Imagine you are the person experiencing this during the holidays. Answer the questions for each scenario.

Scenario 1: The Perfect Family Portrait

Description: Your cousin, who you usually get along with, posts a picture of her family on a snowy mountain vacation, all smiling perfectly in matching sweaters. The caption reads: "Another magical family getaway! So blessed to have these moments. #HolidayPerfection #FamilyGoals #Grateful"

You, meanwhile, are home feeling a bit stir-crazy because your own family plans got unexpectedly canceled due to bad weather.

Questions:

1. What immediate emotions might you feel seeing this post?
   
   
   
2. How might this post contribute to feelings of comparison or inadequacy during your own disrupted holiday?
   
   
   
   
   
3. What is one mindful action you could take after seeing this post to protect your emotional well-being?
   
   
   
   
   

Scenario 2: The Gift Comparison

Description: A classmate posts a "haul" video showing off all the expensive and trendy gifts they received for the holidays: a new gaming console, designer clothes, and concert tickets. They caption it: "Best. Christmas. EVER! Huge thanks to my amazing fam! ✨ #SpoiledButWorthIt #DreamGifts"

You received some thoughtful gifts that you appreciate, but they aren't as flashy or numerous as what your classmate received.

Questions:

1. What emotions might this post evoke in you?
   
   
   
2. How does this post highlight the idea of "curated reality" versus "real life" when it comes to gift-giving?
   
   
   
   
   
3. What is one strategy you could use to avoid falling into the "comparison trap" after watching this video?
   
   
   
   
   

Scenario 3: The Party Exclusion

Description: You open social media and see a group of friends, including some people you usually hang out with, at a lively holiday party. There are lots of stories and pictures of them laughing, dancing, and celebrating. The caption says: "Epic holiday bash! So glad we could all get together!" You weren't invited to this particular gathering.

Questions:

1. What feelings might arise when you see this post?
   
   
   
2. How can seeing posts like this during the holidays amplify feelings of loneliness or being left out?
   
   
   
   
   
3. What is one positive action you could take in real life, or with your social media use, after seeing this situation unfold online?
   
   
   
   
   

Reflection Question:

Thinking about these scenarios, how can practicing mindful social media use help you have a more genuinely joyful holiday season?