HOLIDAY BLUES? IT’S THE INSTAGRAM EFFECT! #AAH
It’s the holiday season, end of a rather roller coaster year for a lot of people. And just like holiday season at the end of every year, there are a lot of people experiencing holiday blues especially when they look at the alleged picture perfect lives of others on social media which triggers emotions of loneliness, inadequacy, low self-worth, comparison.
Let’s see what can we do to address this holiday depression.
- Acknowledge Social Media’s Distorted Reality
- Perception vs. Reality: Platforms like Instagram often present highly curated, filtered images of people’s lives, highlighting only the good moments, while ignoring struggles or mundane aspects. This can create a false perception that everyone else is constantly on vacation, having perfect relationships, or living an ideal life.
- Impact on Mental Health: This can lead to feelings of inadequacy, loneliness, and depression, particularly during holidays or weekends when people compare their lives to what they see online. It’s important to remember that social media is often a highlight reel, not a reflection of true, unfiltered reality.
- Set Boundaries with Social Media
- Limit Time Spent on Platforms: Give yourself permission to disconnect for a period of time. Set specific boundaries, such as limiting social media usage to a set amount of time each day or logging off entirely over the weekend.
- Unfollow Accounts that Trigger Negative Emotions: Curate your feed so that it’s filled with positive, uplifting, or supportive content. Follow accounts that inspire self-love, personal growth, or offer authentic perspectives.
- Mute or Block Toxic Accounts: If certain accounts consistently make you feel bad about yourself, consider muting or blocking them to avoid unnecessary stress or negativity.
- Practice Self-Compassion and Self-Awareness
- Avoid Comparisons: Everyone’s journey is unique. Try not to compare your life, achievements, or relationships to the curated images you see online. It’s okay to be at different stages, and your worth isn’t defined by the outward appearances of others.
- Reframe Negative Thoughts: When feelings of loneliness or inadequacy arise, challenge those thoughts. Reframe them by reminding yourself of your strengths, accomplishments, and the things that make you unique.
- Affirmations and Gratitude: Start your day by listing things you’re grateful for, no matter how small. Positive affirmations can help shift your mindset and improve your emotional resilience.
- Focus on Real-Life Connections
- Quality Time with Loved Ones: Take time this weekend to connect with friends, family, or even pets. Being present with the people you care about can remind you of the support and love that exists in your real life, outside of the virtual world.
- Seek Out Social Support: If you’re feeling down or isolated, reach out to someone you trust. Sometimes, just talking to someone who understands can alleviate feelings of loneliness.
- Limit Perfectionism in Relationships: It’s important to recognize that not every relationship or moment needs to look perfect. Be open to the imperfections of your interactions, and prioritize quality time over superficial appearances.
- Engage in Mindful Activities
- Practice Mindfulness: Take time each day to engage in mindfulness practices like deep breathing, meditation, or yoga. These activities can help center your mind, reduce anxiety, and enhance your emotional well-being.
- Spend Time in Nature: If possible, take a walk outside, go for a hike, or simply sit in a park. Nature has been shown to have a calming effect and can help reduce stress.
- Pursue Hobbies or Personal Interests: Focus on activities that bring you joy, whether it’s reading, painting, cooking, or engaging in a creative pursuit. Doing something you love can help you disconnect from the pressures of social media and focus on your own well-being.
- Recognize and Manage Holiday/Weekend Depression
- Acknowledge Holiday Stress: Holidays or weekends can sometimes bring up feelings of loneliness, depression, or anxiety, especially when social expectations are high. It’s okay to feel not so festive or to need space during these times.
- Plan Activities that Make You Feel Good: Choose activities that bring you comfort and joy, whether that’s watching a favorite movie, cooking a favorite meal, or simply relaxing at home.
- Allow Yourself to Rest: Don’t pressure yourself to have a busy weekend packed with activities or socializing. Rest and self-care are equally important, and taking time to relax can help prevent burnout.
- Seek Professional Help if Needed
- Recognize the Need for Professional Support: If you find that social media is significantly impacting your mental health or if feelings of loneliness, inadequacy, or depression are overwhelming, it’s important to seek help. Therapists, counselors, and mental health professionals can provide valuable support.
- Online Counseling Options: Many services now offer online therapy, which can be a convenient way to access support from the comfort of your home.
- Conclusion:
In today’s digital age, where social media portrays an often-unrealistic view of life, it’s crucial to take active steps to protect our mental health. By setting boundaries with social media, practicing self-compassion, prioritizing real-life connections, and engaging in mindful activities, we can combat the feelings of loneliness and inadequacy that social media can sometimes trigger. Remember, it’s okay to have imperfect moments, and it’s important to take care of your emotional well-being—especially during times when societal pressures, like the weekend or holidays, are in full swing.
Stay Aware, Stay Safe.
Jai Hind, Jai Bharat!
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ABOUT ‘AKANCHA SRIVASTAVA FOUNDATION’
‘Akancha Srivastava Foundation’ leads India’s largest social impact initiative for cyber safety. It was founded in February 2017. It’s a not-for-profit Section 8 organization.
Honorary Board of Advisors
Foundation’s advisory board hosts – Former Special DGP RK Vij (Chattisgarh), ADG Navniet Sekera (Uttar Pradesh), ADG Krishna Prakash (Maharashtra), Dr Poonam Verma (Principal- SSCBS, Delhi University)
Mission of the Foundation
The initiative aims at Education, Empowerment & Bridging of general population with the authorities on matters of cyber safety. Foundation also conducts forensics training for law enforcement.