It’s the most Instagram-friendly time of the year with social media feeds swamped by perfect family photos and cheery holiday tunes. We’re surrounded by temptations to compare our lives with the bliss we see online — and share dozens of our own photos with the world (or at least grandparents) that catch us at our holiday best.
This social media rush can add stress to life and prevent us from being truly present for the moments that matter most, whether in December or any other time of the year.
“We’re acutely aware of what other people are doing at all times through their curated social media, and we sometimes feel pressure to live up to that in our own lives — the perfect experience, perfect gift or perfect photo capturing a loved one’s reaction,” says Rush psychologist Emily Wolodiger, PhD.
“We need to remember that what we see online or in TV and movies isn’t completely real.”
Wolodiger offers five practical steps that can help us “be here now” in the midst of this season’s busyness:
- Be intentional with social media use. Set goals for time online or the purpose for being online during holiday gatherings. You may decide to take a significant break for the entire season or limit phone use to an hour of a family gathering to be the event’s unofficial photographer.
- Practice ahead of time. It’s second nature for many of us to check our phones throughout the day no matter what we’re doing. If you want to disconnect for several days of activities, start by setting down the phone for a few minutes or perhaps an hour a day during times you normally would check it and build up to the goal. Consider filling time away from technology with something else you enjoy.
- Try mindfulness minutes. Schedule a short break each day to sit and be still without technology interruptions. Find a quiet spot, close your eyes and pay attention to your breathing and thoughts. Notice physiological sensations, feelings, and urges without judgment. Two or three minutes a day can build your capacity for being present at other times and positively impact mental health.
- Train the algorithm. Tired of certain content in your social media feeds? Take time to search for content that keeps you grounded or brings joy. The content algorithms will show more of that content.
- Have a holiday social media conversation. If you have children, explain what you are doing with your phone and how you will use it during events. Make sure they understand that you will have time to connect with them without digital distractions.