As the year winds down and we ought to be winding down too, it seems as though the demand to be “on” only increases during the busy holiday season. As you navigate this pressure throughout the month of December, we want to give you some tools and insight on how to avoid holiday burnout so you can take care of yourself, most importantly, but also your business. 

As entrepreneurs and influencers, you’re likely to spend double the amount of time on social media as others because you’re on the apps for work and for your own personal time. Unfortunately, no matter how much we can all agree that we love social media, there are negative effects when too much time is spent on these platforms. 

Social media can trigger negative thoughts about body image or imposter syndrome, leading to depression, anxiety, and loneliness. During the holiday season anxieties are already at an all time high, so it’s especially important to be mindful of how much time is being spent on social media in order to take care of yourself. 

Let’s talk about 5 ways we can enjoy what we love about social media, while avoiding holiday burnout. 

1. Set dedicated times for social media

Anyone else guilty of opening up your phone as soon as you wake up? It’s a habit. Avoid getting gridlocked into an endless scroll first thing in the morning by not opening your phone until a specific time. Practice this in the evening too, choose a time when you put the phone away for the evening. A good rule of thumb is to make social media off-limits for at least an hour before you go to bed and an hour after you wake up. 

2. Unfollow pages that make you feel bad

It’s time for a social media audit! Go through the pages you follow and make sure you’re not following accounts that give you negative feelings. If content triggers negative emotions like self-doubt or imposter syndrome, or you simply don’t find joy from their content anymore, you have the power to unfollow. 

3. Go out and do something without capturing it

We’ve become accustomed to the phrase, “if it’s not on Instagram, it didn’t happen.” But are we really enjoying our lives if we spend more time sharing our experiences than actually living them? This holiday season, record special moments, but don’t forget to put your phone away from time to time to truly be present in those precious moments too. 

4. Dedicate places in your home where the phone is not allowed

Whether it’s the dinner table, your bedroom, or where you like to get in the zone and work, choose some places where you don’t want to get distracted by social media. Once you’ve dedicated some “no phone zones” in your home, you’ll help train your brain to not constantly reach for your device and check social media. 

5. Go on a social media detox

Even though the holiday season feels like ‘go time’ for social media, you can take some time off from your device to unplug and take care of yourself. Choose either a day of the week throughout the month of December where you unplug, or dedicate a few days or one week to take a mini detox from social media. Use this extra time to set intentions for 2022 and get a head start on them! 

If you’re having an especially difficult time during this season, remember you’re not alone. Those “winter blues” aren’t just a case of cabin fever. Seasonal depression (seasonal affective disorder, or SAD) is incredibly common and typically begins late fall and can last until early spring. According to the American Psychiatric Association, approximately 5% of U.S. adults experience SAD. 

In addition to being mindful of your social media usage this month, here are some other ways you can take care of yourself to avoid holiday burnout while also managing seasonal depression symptoms. 

Understand what works for you: Prioritize what makes you feel your best and do those things often. Perhaps taking a nap, going for a walk, exercising, or socializing with your friends helps you. However, what helps one person could be the worst thing for another. Understand that not everyone copes the same way. Find what works for you. 

Light therapy: With sunshine being limited, light therapy might be a huge help. Immediately after waking up, sit by a light box for exposure to bright light. The box mimics sunlight which then alters brain chemicals linked to feelings and mood. Talk to your doctor about finding the right light box for you. 

Get plenty of sleep: As much as you possibly can, stick to a sleep schedule. Going to bed and getting up at the same time every day can help reset your circadian rhythm. Avoid caffeine after 3pm and limit blue light screen time in the evenings. 

Take a Vitamin D supplement: We mainly get Vitamin D from sunlight, so a lack of sunshine in the winter can lead to lower Vitamin D levels, which ultimately affects how we feel. Low Vitamin D is linked to many seasonal depression symptoms, so talk to your doctor about the right amount of this supplement to take. 

If the holidays feel overwhelming, you’re not alone. Remember to listen to what you need and take care of yourself no matter how busy the season gets.