Healthy Social Media Use for the BIPOC and LGBTQ+ Communities
These are especially difficult times for members of communities such as BIPOC (Black, Indigenous, and People of Color) and LGBTQ+ (Lesbian, Gay, Bisexual, Transgender, Queer/Questioning, and other). If you belong to one or more of these groups, you may find yourself filled with anxiety and anger when you think about your community at risk. These feelings can be intensified by scrolling on social media. When you're checking in with others on social media, are you checking in with yourself to see if you're okay too?
Like most technology, social media has pros and cons. On the bright side, it keeps us informed and connected. On the flip-side, it can feed us false or incomplete information and disconnect us from valuable in-person interaction. Because the goal of social media is to garner clicks and likes, it presents information without the context necessary to fully understand it. In addition, taking in too much upsetting media content can affect your mind and body in unhealthy ways. Prejudice and bigotry are real, and all too common online. So what can we do to stay healthy in this stressful social media environment?
Here are some tips to handle social media in a healthy way:
- Sleep: One of the most important factors in a healthy mind is sleep. If you are tossing and turning because your mind will not stop thinking, look into sleep hygiene to see how to set yourself up for a good night's sleep (i.e., maybe turning your phone off an hour or two before you hit the bed). If your sleep schedule has been off for a long time, check with your primary care doctor to see what next steps you can take. Similarly, try to eat a healthy diet and exercise regularly. A healthy body can go a long way toward helping you manage stress.
- Limit media intake: As hard as it is to pull away from our devices, it is healthy to limit our social media intake. Much of the content on social media can easily cause feelings of sadness, fear, or anger. Constantly defending yourself or your community can be psychologically taxing. Try to limit yourself to a set time for social media daily. Set a timer on your phone to remind you when it's time to stop for the day. You can control the content you see in most apps by selecting "not interested" or "hide post". Don't hesitate to hide, unfollow, or block people who are posting content or comments that are hurtful. Find fun activities to do during the time you used to spend doomscrolling. It might be hard at first to change your habits, but it is worth the time to unwind and rest your mind.
- Let yourself feel your feelings: It's normal to feel anxious, sad, and angry in times like these. Be sure to show yourself kindness. When you feel upset, try talking to yourself in the same way you would talk to a close friend. Take a few minutes every day to check in with your feelings and give yourself some compassion. Let yourself cry if you need to. Mindfulness techniques can help you connect with your feelings without being overwhelmed by them. Relaxation strategies can help you learn how to calm your body and mind. Make time for activities that comfort you and keep you connected to the things in life that bring you joy.
- Reach out to family and friends: Social support is a key factors in maintaining your sense of wellbeing and our ability to manage stress. Try reaching out to close family members or friends during this time for comfort and encouragement. Ask for help if you need it. If you feel that your friends or family won't listen without negatively judging you, try reaching out to a community center, therapist, or like-minded people on social media.
Talk to someone who can help! Find a licensed psychologist near you, use PPA's Psychologist Locator at www.papsy.org/locator. For information on other mental health topics, go to www.papsy.org, Resources, and then Public Resources. PPA offers these articles for informational purposes only; they are not a substitute for professional diagnosis or treatment.