Free Yourself From Social Media's Emotional Toll: A Strategic Approach to Digital Wellbeing
It’s time for the highlight reels- cue the anxiety!
It’s the New Year, which means our social media feeds transform into a parade of achievements. Friends and colleagues share carefully curated highlight reels of their past year—promotions earned, books published, stages graced, and destinations conquered. These posts are engaging, heartwarming, and a smart professional choice, yet each scroll might bring a familiar jealous twinge: that persistent whisper asking, "Why not me?"
This isn't just personal insecurity speaking. The architecture of social media platforms is deliberately designed to provoke these feelings of inadequacy and FOMO (fear of missing out). Social media platforms make it easy for us to create highlight reels because the algorithm knows that they produce an emotional reaction and drive clicks. Understanding this design is the first step toward developing a healthier relationship with these necessary but challenging tools.
The Professional Paradox
The reality for many of us is that social media isn't optional. And curating our lives is a smart professional choice. Since the mid-2000s, digital platforms have become essential spaces for building professional credibility, showcasing expertise, and nurturing networks. Venture capitalists, as noted by podcast host Alex Blumberg, actively seek investments that generate FOMO—if there's no anxiety about missing out, the opportunity might not be compelling enough. This same principle has seeped into how we present ourselves professionally online.
The internet has transformed how we experience success and achievement. What was once reserved for celebrities and public figures—the capacity to broadcast our accomplishments to a wide audience—is now available to everyone. While this has created unprecedented opportunities for connection and community building, it has also intensified the pressure to constantly perform and compare.
A Strategic Approach to Digital Wellbeing
Rather than fighting against this reality, we can develop strategies to harness social media's benefits while protecting our emotional wellbeing. Here's how:
Follow What Makes You Feel Good
I spent last night unfollowing a lot of people on Instagram. Many of them are people I care about; many of them are people I don't know. But I've decided that this year my Instagram feed is going to be wholly about design, gardening, and horses. I want to be able to log on and enter a fantasy world, not a FOMO world. And so I give you permission to unfollow me if my content ever makes you feel bad about yourself! We should all feel free to curate our feeds so they make us feel happy.
Balance Your Digital Footprint
I like to create a rhythm between three types of content: helpful resources, community engagement, and personal achievements. For every post celebrating your success, share something that adds value for others. Consider following up self-promotional content with private messages of encouragement to colleagues or endorsements of others' work. Research by Adam Grant at Wharton consistently shows that these small acts of giving enhance both productivity and creativity.
Transform FOMO into Insight
When you feel that familiar pang of jealousy or inadequacy, use it as a diagnostic tool. Are you responding to superficial triggers—like someone's glamorous vacation photos—or deeper aspirations? Regular feelings of envy about colleagues pursuing advanced degrees might signal an authentic desire for further education. Learn to distinguish between momentary FOMO and genuine goals deserving attention.
Embrace Vulnerability
Break the highlight-reel cycle by being real with your community. Social media wasn't just built for broadcasting successes—it's also a powerful platform for seeking advice, sharing challenges, and building authentic connections. Create polls, ask questions, and engage in meaningful discussions. When we openly acknowledge the emotional challenges of maintaining a digital presence, we create space for more genuine interactions.
Practice Emotional Awareness
Remember that social media platforms are engineered to provoke strong emotions that drive engagement. When you feel inadequate after viewing others' success stories, recognize this as the platform working as designed—not a reflection of your worth. Acknowledge the feeling, perhaps leave a supportive comment, and move on. You, not the algorithm, control your response.
The Long View
Despite the pressure to constantly share and perform online, sustainable career success isn't built on viral moments or perfectly curated feeds. As strategy expert Dorie Clark emphasizes, professional development is a long-term journey. What matters is showing up consistently, contributing meaningfully to your community, and maintaining a healthy balance between giving and receiving recognition.
Your social media presence should reflect your authentic values while serving your professional goals. This might mean posting less frequently but with more intention, or focusing on specific platforms where your core audience engages most meaningfully.
Remember, everyone navigating professional social media experiences moments of doubt and comparison. There's a reason FOMO has become such a widely recognized phenomenon. But by approaching these platforms with awareness and intention, we can build meaningful professional connections while preserving our emotional well-being.
The key isn't to eliminate the emotional impact of social media—that's probably impossible. Instead, aim to develop a sustainable approach that serves both your career goals and your personal growth, remembering that behind every post is a person trying to do the best they can.
Happy New Year!
Morra.