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In This Issue:
Featured Wellness Message: How You Can Be Smart with Social Media
Recommended Resource: Try This Experiment: Find Out If Social Media Is Making You Anxious
My Recent Blog Post: Kindness Matters and Here's Why
My Psychology Today Article: 9 Ways to Eat Healthy in 2022
How You Can Be Smart with Social Media
Last week I was interviewed by two inspiring Los Angeles teenagers as part of their mental health podcast and for a documentary. We talked about a wide range of topics that are on their minds, from eating disorders to social media.
During our conversation, the teens shared that combating the negative side effects of using various platforms is something they’re trying to tackle. They don’t want to be under the control of advertisers, algorithms, and influencers. They want to be able to curate their own thoughts, ideas, and preferences, especially when it comes to figuring out their own identities.
From lived experience, these savvy teens already knew what former Facebook employee, Frances Haugen, shared publicly late last year: that social media apps can seriously harm the mental health of children and teenagers.
We are all vulnerable—even as adults—to alluring messages about how we should look, act, dress, vacation, think, relate to others, work, eat, and feel. With algorithms that target our interests, vulnerabilities, and fears, we must be more aware of the risks and consciously choose best practices that support our well-being.
​Even one small adjustment can lessen the negative impacts of social media. For example, turn off notifications for apps and use the new Focus mode on the iphone. What can you do today to safeguard a a teen, tween, or yourself from harmful messaging?
Is Social Media Making You Anxious?
Putting on your scientist hat can offer clues about social media and your mental health
Let's face it, we're on our phones a lot, often on social media. According to the Pew Research Center, 69% of adults and 81% of teens in the U.S. use social media. Yet, studies show that social media can raise anxiety, increase depression and feelings of loneliness, and contribute to FOMO, or fear of missing out. ​If you are ready to cultivate a healthy, positive relationship with social media, start by assessing how use is impacting you. Conduct your own mini experiment. ​
For one week, use the SUDS chart in the graphic to rate your level of distress before and after using each platform, with 10 being the most intensely you have ever experienced anxiety or depression and 0 being no presence of the emotion.
Doing so will give you valuable data about how each one affects your well-being. You can use that information to decide what to platform keep, what to get rid of, and what to limit.
As a member of the Advisory Council for the Organization for Social Media Safety, I am committed to promoting healthy interactions. Because here’s the bottom line: If we don’t take control over our own best practices and those of our children, we may be controlled by others who don’t have our best interests at heart. I hope you become even more intentional with your usage—with greater awareness and healthier interactions with social media.
“No matter what anybody tells you, words and ideas can change the world.“ ​—John Keating
Kindness Matters and Here's Why
Being nice builds strength and resilience
Demonstrating kindness isn’t just a nice thing to do for others; it can make a real difference to your mental health, self-esteem, the quality of your relationships, and your eating habits.
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​Kindness is a skill—and a sign of strength—that can be worked on and developed for the benefit of you and those around you.
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When you engage in an act of kindness—a.k.a. being generous, thoughtful, patient, or friendly—you can make someone else’s day and boost your own feel-good index. Acts of kindness can radiate warmth and support, causing others to trust and open up to you.
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You can express kindness in your relationships with others—and to yourself—in several easy ways. To get a few tips, read my full blog post.
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9 Ways to Eat Healthy in 2022
For healthy eating habits that stick, your mind matters more than dieting
The new year brings a great opportunity to set goals and review our values. Eating healthier is a common new year’s resolution, but it can be hard to stick to, especially if you don’t have a plan in place. It’s even harder if you’re not sure what “healthy eating” really entails—and what it does not.
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Which is why you may be surprised to learn that healthy eating is only partially about food. Much of eating healthy has to do with mindset and wellness habits.
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Various strategies, from improved emotion regulation to spending more time in nature, can help you have a healthier relationship with food. And making small changes of just five minutes a day can lead to long-term habits.
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Ready to confidently create a healthy eating plan that will endure through 2022 and beyond? Get all nine tips–none of them directly involving food–from the full Psychology Today article.
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