Skip the Doomscrolling: 5 Tips for Healthy, Happy, Holiday Social Media Use
The holidays are here! It’s a time for laughter, family, celebration, and music that will get stuck in your head until at least July. Social media explodes with shiny pics of perfect turkeys, twinkling lights, coordinated pajamas, and children building snowmen. And the shopping! An incredible 89% of social media users polled say that scrolling influences what gifts they’ll give this year.
For expats, this can be both a delightful way to feel connected, and a sneaky source of stress. It’s hard to be away from home for the holidays, even when you usually feel that sense of home in your new country, too. It’s easy to start casually scrolling and look up to realize you’ve been on your phone for a couple hours—and you feel worse than ever.
It’s one of the most common things we hear from our clients around the holidays. We came together in an EKC Roundtable discussion to find some thoughtful ways to help. Let’s talk about how to keep your social media habits healthy and uplifting this season, so you can get back to enjoying the moment.
1) Embrace Your “Quiet Moments”
Let’s face it: the holidays can be chaotic, with endless gatherings and travel and to-do lists that only seem to grow. It’s easy to feel like there’s no time for yourself, and that’s where social media can provide a small refuge.
EKC Psychologist Kate swears by using social media as a brief escape during the holiday rush. “It’s my way of sneaking in a little peace,” she shares. “I like to have my little quiet moments alone on social media. It helps me sort of connect with the outside world during the holidays when it’s busy with family and lots of running around.” These moments can serve as a connection to the outside world when your immediate surroundings feel overwhelming.
To make the most of these “quiet moments,” consider setting specific times to check your accounts. For example, it might be nice to have a quick scroll in the morning with coffee, or during an evening break. If you’re feeling overstimulated, take it as an opportunity to watch calming videos, revisit old photos, or send a message to a friend. Social media can be a great tool for connection and relaxation—just be intentional about how and when you use it.
2) Remember: It’s a Highlight Reel
Social media tends to showcase life’s best moments, especially during the holidays. The glittering tree, the perfectly plated cookies (homemade, of course), and the siblings smiling and playing nicely. People usually don’t snap a pic of the kids arguing over a toy ten minutes earlier.
EKC Clinical Supervisor Jamie points out, “Even the happiest families have their struggles. Someone burns the turkey! Those ‘Hallmark Movie Moments’ are aspirational for a reason—they’re not always realistic.” It’s important to remember that what you’re seeing is curated. It’s called “picture perfect” for a reason! People choose to share the happy parts, leaving out the stress, mishaps, and everyday messiness.
When you catch yourself feeling like your own holiday isn’t measuring up, take a moment to reflect. Remember that everyone’s experience is different and those shiny, glossy posts don’t tell the full story. One way to shift your mindset is to think about your own “highlight reel” moments: a delicious meal, a funny conversation, a cozy movie night. Focusing on the joys in your own life, no matter how small, counteracts the pressure to keep up with what you see online.
3) Reflect on How Social Media Makes You Feel
EKC Therapist Maayan has some great advice: “With this extra time it's important to actively reflect on how interacting with social media makes us feel. There are a couple of questions I ask myself that might help you sort through your feelings too:
How does this person's content make me feel?
Am I gaining anything from watching or interacting with this?
Should I continue interacting with this type of content?
What actually makes me feel good on or off social media?
How do I take active steps to notice these things and make changes?
How would I feel if I was off social media for a time?
I think sometimes we get lost in the scrolling and don't interact actively with what we see and how it has an impact on us.”
If a particular post sparks envy, sadness, or loneliness, take a second to remind yourself that it’s okay to feel that way. Consider unfollowing, muting, or even just taking a break from social media. It’s a mix of content and not all of it will serve you well. Pay attention to patterns: are there certain accounts that consistently inspire you? Or ones that leave you feeling drained?
It can also be good to experiment with a social media detox—even if it’s just for a day or two. See how you feel without the constant flow of updates. Do you feel more present, or less distracted? Or, on the other hand, does taking a step back make you feel disconnected? These observations are helpful in adjusting your habits moving forward. Remember: you’re in control of what and how you consume, and small changes can make a big difference.
4) Share and Celebrate the Good Things
For Inka, sharing holiday pictures is one of the best parts of the season. “I love that my friends and I share our holiday pictures every year! It gives me a chance to see so many different ways to celebrate and understand their background better,” she says. “I often haven't been to their home country or met their family, but it helps me feel so connected.”
“But also, as we can only be in one place at a time, seeing all the happy pictures from home makes me sad if I'm not there that year. So for the days when I just want to focus on the present moment, I put my phone on a mode which only allows camera and phone calls.”
She brings up a point that hits home for many expats: seeing loved ones gathered in a place you can’t be this year feels bittersweet. On days when that’s the case, it’s a good idea to do as she does: focus on the people and moments around you. You can even set aside specific times to check in, so you don’t feel overwhelmed by everyone’s updates at once.
By balancing sharing and scrolling, you can enjoy the best of social media without letting it take away from your holiday spirit.
5) Take Breaks When You Need Them
The whole EKC team agrees: it’s easy to fall into a scrolling loop when you have downtime during the holidays. Maybe you’re relaxing on the couch after one of those famously big festive meals, or you’ve found yourself with a rare, free afternoon. While social media might feel like a natural way to fill those gaps, sometimes the best thing you can do is to step away.
Think of small, phone-free activities you can do instead. Go for a walk and look at the lights in your neighborhood. Spend time playing a board game with your family, or sit down with a good book. If you’re by yourself, maybe write a letter to a friend back home or try a new recipe. These little moments can feel surprisingly refreshing, especially after hours of screen time.
Social media isn’t going anywhere, and the beauty of that is that you can always come back later. Taking short breaks can help you reset and recharge, making your time online more enjoyable when you log back in. If you find it tough to step away, try setting a timer or using an app that limits your screen time. The holidays are all about connecting with yourself and others. Sometimes, the best way to do that is to put the phone down and skip the doomscrolling–--you deserve it.
Need Some Extra Support? EKC is Here to Help.
Expat Kids Club isn’t just for people who live abroad – it’s for anyone who identifies as a current or former expat and needs support, anywhere in the world. We also offer video consults and appointments so our clients can build a stable, trusting relationship with their therapist, no matter where life takes them.
We specialize in helping people navigate new experiences and situations from the universal to the unique. Our mission is to help kids, teens, and families build resiliency, discover their identities and values, and form healthy coping strategies to manage the tough moments.
EKC recognizes the importance of treating the family as a unit, bringing everyone together. We work with an individual approach and a systemic mindset to determine the best through any challenge.
Book a call today to speak with one of our therapists and see how we can help your family thrive.