By Regisha Rijkaard, Founder and Executive Director, Pause 4 Peace Foundation

We are excited to share a guest blog post from Regisha Rijkaard, Ready to Rise fall cohort member Pause 4 Peace Foundation, a collective of educators, creatives, and community leaders dedicated to guiding young people toward a healthier relationship with technology. With the holidays upon us, Regisha drops valuable advice on how youth and their loved ones can navigate social media and stay healthy. 

As we move into the holiday season, I find myself reflecting on the young people we serve and the unique pressures they experience during this time of year. While the holidays are often portrayed as joyful, connected, and abundant, many of our youth are navigating something very different, especially online.

How Social Media Impacts Youth During the Holidays

The holiday season can amplify the pressures young people already feel on social media. Their feeds become filled with images of perfect families, expensive gifts, vacations, and celebrations. For youth who may be facing grief, financial stress, unstable environments, or loneliness, these images can deepen feelings of isolation.

At Pause 4 Peace, we hear this often: Young people feel like they have to “perform happiness” online, even when they are struggling offline. The constant comparison, silent but heavy, can affect their self-worth and emotional well-being.

Supporting Youth to Stay Healthy This Season

We gently remind our youth that what they see online is a highlight reel and not the full story. The most important gift they can give themselves is the space to pause and reconnect with what is real.

Small actions make a real difference: 

• A simple breathing exercise before scrolling
• Journaling to release emotions
• Spending time with someone they trust
• Choosing quiet moments instead of constant online noise

Protecting their peace begins with setting boundaries around their digital world.

Tools for Mindful Digital Engagement

This year, our programs continued to center emotional regulation and intentional digital decision-making. Two of the tools that have supported our youth the most are highlighted below. Consider them resources for your home, classroom, or community this holiday season.

The P.A.U.S.E. Method

Our signature framework helps young people slow down, reflect, and respond with intention. It is especially helpful in moments of digital pressure.

P: Practice Deep Breathing
Return to your center before reacting.

A: Acknowledge Your Feelings
Name your emotions with honesty.

U: Understand Your Triggers
Recognize what is causing the reaction.

S: Step Into Peace
Choose the calmest next step.

E: Express With Intention
Communicate in a way that aligns with your values.

The Mindfulness Checklist

Before posting, commenting, or sharing, we invite youth to ask themselves:

• Is my message coming from authenticity?
  
• Does this reflect the community I want to help build online?
• Could this affect my future opportunities?
  
• Is this helping someone feel informed, inspired, or less alone?
• Does this contribute to something bigger than myself?

Together, the P.A.U.S.E. Method and the Mindfulness Checklist offer practical tools to build healthier digital habits. These tools are especially important during a season that often brings heightened emotions and increased online comparison.

Holiday Gratitude

As we close out this year, I want to express my deepest gratitude to the Ready to Rise community for believing in the work we do. Being part of this network has strengthened our mission and expanded our capacity to show up for youth in more intentional and impactful ways.

To our partners, fellow grantees, families, educators, and supporters who trust us to help navigate the complexities of youth digital culture, thank you. Your support allows us to create spaces where young people feel seen, supported, and empowered to rise above the pressures of today’s tech-driven world.

It has been an absolute honor to walk this journey alongside each of you.