Holiday highs and lows: how social media can affect mental health over Christmas and New Year

The traditional festive season break over Christmas and New Year is often portrayed as a time of joy, celebration and togetherness.

Social media platforms are flooded with images and posts showcasing festive decorations, family gatherings, lavish meals and joyful moments.

While these posts can spread cheer, they can also have a profound impact on the mental health of those who view them, so this post explores how the curated, happy moments shared on social media during the holiday season can affect mental wellbeing.

The allure of the ‘perfect’ holiday

During the holiday season, social media becomes a ‘highlights reel’ of perfect moments. Users share photos of beautifully decorated homes, extravagant gifts and happy family reunions, creating an idealised version of the holidays, where everything appears flawless and everyone seems to be having the time of their lives.

The pressure to show other people our own perfect holiday experience can be overwhelming and can lead many of us to spend time creating images and posts to match this ideal.

Psychological effects of social media during the festive season

Comparison and envy

One of the most significant psychological effects of viewing holiday posts on social media is the tendency to compare ourselves to others. When people see their friends and acquaintances enjoying seemingly perfect holidays, it can lead to feelings of inadequacy and envy. This comparison can be particularly intense during the holidays, a time traditionally associated with happiness and togetherness as, by comparison, people may feel that their own experiences are lacking. Such feelings can lead to a diminished sense of self-worth.

Loneliness and isolation

The contrast between the happy images on social media and one’s personal reality can exacerbate feelings of loneliness and isolation. For those who are spending the holidays alone or are estranged from their families, seeing others celebrate can be a painful reminder of what they are missing. This sense of isolation can be particularly acute during a time when society’s expectations seem to be for us all to experience togetherness and communal celebration.

Increased stress and anxiety

The pressure to match the perceived happiness of others can lead to increased stress and anxiety. People may feel compelled to create and share their own perfect holiday moments, which can be stressful and exhausting. The effort to live up to these expectations can detract from the genuine enjoyment of the holiday season, thereby turning it into a source of anxiety rather than relaxation and joy.

The science behind the negative impact of social media

Numerous studies have linked social media use to mental health issues, and the holiday season can amplify these effects.

Research has shown that excessive social media use can lead to increased feelings of depression, anxiety and loneliness, with teenage girls found to be twice as likely to show depressive symptoms linked to social media use than boys. 1

During the holidays, these feelings can be intensified by the constant exposure to idealised images and the pressure to conform to social expectations.

An online survey of 288 young adults in the UK found that increased passive social media use (that is, scrolling rather than posting) is associated with higher anxiety, depression and stress symptoms. 2

One study found that individuals who spent more time on social media were more likely to experience symptoms of depression and anxiety. The study suggested that social comparison was a key factor in this relationship. When people compare their own lives to the curated versions of others’ lives presented on social media, it can lead to feelings of inadequacy and dissatisfaction.

Or, in the words of researchers at King’s College London: “People compare themselves to others, which can have a negative impact on mental health”.

The concept of social comparison theory helps to explain why social media can have such a powerful impact on mental health. According to this theory, people determine their own social and personal worth based on how they think they perform against others.

During the holidays, when social media is filled with images of joy and celebration, the tendency to compare oneself to others can be particularly strong.

Coping strategies

Given the potential negative impact of social media on mental health during the holidays, it is important to adopt coping strategies to mitigate these effects.

Limiting social media use

One of the most effective ways to reduce the negative impact of social media is to limit its use. Setting specific times to check our feeds and avoiding them during particularly vulnerable moments can help reduce feelings of comparison and envy. Taking breaks from social media can also provide an opportunity to focus on real-life interactions and experiences.

Practising mindfulness and gratitude

Practicing mindfulness and gratitude can help shift the focus from what is lacking to what is present. Mindfulness involves being fully present in the moment and appreciating the here and now. Gratitude practices, such as keeping a gratitude journal, can help individuals recognise and appreciate the positive aspects of their own lives, rather than focusing on what others have.

Having realistic expectations

Setting realistic expectations for the holiday season can help reduce stress and anxiety. It is important to remember that the images seen on social media are often curated and do not reflect the full reality of others’ experiences. Acknowledging that no holiday is perfect and that it is okay for us to have ups and downs can help alleviate the pressure to create a flawless holiday experience.

Seeking support

Reaching out to friends, family or mental health professionals for support can be beneficial. Talking about feelings of loneliness, stress or anxiety can help individuals feel less isolated and more understood. Support networks can provide a sense of connection and reassurance during the holiday season.

Positive aspects of social media

While social media can have negative effects on mental health, it is also important to recognise its positive aspects, because it can foster connections and provide support, particularly for those who may be physically distant from loved ones. Virtual gatherings, online support groups and positive interactions on social media can provide a sense of community and belonging.

For example, online support groups can offer a space for individuals to share their experiences and receive encouragement from others who understand what they are going through. By using social media in a positive and intentional way, individuals can improve their holiday experience and mitigate some of the negative effects.

So, although social media can contribute to feelings of comparison, loneliness and stress during the festive season, it is possible to adopt strategies to reduce these effects. By limiting social media use, practicing mindfulness and gratitude, setting realistic expectations, and seeking support, we can protect our mental health and enjoy the holiday season more fully.

Additionally, recognising the positive aspects of social media can help us use platforms in a way that enhances our wellbeing and fosters meaningful connections.

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Here at MTS Psychological Health, I am passionate about your mental health and emotional wellbeing. Don’t suffer psychological issues in silence: get in touch and discover how I can help you to alleviate a range of anxiety and depression symptoms from mild to severe presentations.

We can discuss the best clinical way to alleviate your suffering, which may be either through a course of psychoanalytic psychotherapy or with EFT (Emotional Freedom Technique / Tapping) and Aromatherapy, so you can enjoy life to the full again.

References

1 – British Association for Counselling and Psychotherapy: Depression linked to social media ‘twice as likely in girls than boys’

2 – Behaviour & Information Technology: Social media use, loneliness and psychological distress in emerging adults

(Summarised in the Independent: Passive scrolling on social media leads to anxiety and depression – new study.)

3 – King’s College London: Social media and mental health

4 – Anxious Minds: The Impact of Social Media on Mental Health