Here’s How to Escape Social Media Stress in Just 4 Minutes a Day

Think about all the convenient, time-saving, and fun things you can do on your phone: Shop for stuff, share and edit photos, order dinner, get instant answers to the strange questions that pop into your head at 3am, and umm… phone people. But all that access at our fingertips isn’t all good all the time. On average, we spend 20 percent (!!!) of our day on our phones. It’s a lot, but considering all the stuff our phones allow us to get done, it’s not that terrible. What is a bit scary though, is the possibility of 24/7 exposure to social media trolls. Our reliance on our phones might make the kinds of negativity and/or harassment experienced on these platforms a) unavoidable, and b) really invasive. How do you get a break from social media stress when you’re taking it with you everywhere you go?

Companies like Twitter and Facebook say they’re doing everything they can to combat harassment from the trolls that lurk their platforms, but progress is slow, while posting a hateful tweet takes seconds. And it only gets worse when you take into account how disturbing the 24-hour news cycle has been this year.

“Many of us are tech addicts,” says Toronto Occupational Therapist, Yoga Studio director, and meditation teacher Ruby Knafo. “When we take a break from our devices we begin to notice the impulse to reach for the phone or computer and consume media out of habit, or as a means to distract ourselves from whatever else is going on in the moment. This is mindlessness in action — the opposite of mindfulness. Our habitual over-consumption of online news and social media is doubly harmful when the subject matter is upsetting. Our brains are hardwired to focus on what is negative and too much bad news can lead to an increase in stress, feelings of anxiety and depression, and a bleak worldview.”

So how do you cope mental-health-wise when there seem to be no more mental safe spaces? “It can be helpful to take some intentional time away from social media or technology,” says Knafo, “For example, have a designated time every day where you put your phone in a drawer for an hour — like when you get home from work or before bed. Becoming aware of that impulse or habit is really informative, and is a first step to curbing overconsumption.”

Developing a meditation practice is another way to protect your sanity when you find yourself in that “I just can’t even” state of mind. It’s not nearly as difficult or time-consuming as you might think and the benefits are for real. “It’s a common misconception that you need to be able to meditate for at least 10 or 20 minutes to see any benefit,” Knafo told us. “In fact, just a few minutes a day is a great place to start and can have a significant positive impact on your life.

“I generally recommend that you set the bar very low for the first two weeks so that it feels attainable. For example, setting a timer for four minutes. It’s also helpful to pair meditation with another activity, like ‘After I brush my teeth in the morning, I will sit and meditate for four minutes.’ The most important factor is consistency. It’s better to practice for four minutes a day for one week, then to go to a one-hour class every weekend. Over time, four minutes will seem easy and you can begin to add on: six minutes, or 10, or 15. You may suddenly begin to see other opportunities to practice as well, like when you’re on the subway, or waiting in line at a store.”

Okay, that sounds easy enough to work into most schedules but, um, how exactly does one meditate? Does it involve sitting in a circle of lit candles at a secluded mountain ashram with your legs twisted into pretzels and chanting… or no? Because that is not a thing most of us would or could do on public transportation.

Luckily, there are different styles of meditation, many of which can be done anywhere, at almost any time, and completely inside your own head. Says Knafo: “Lovingkindness meditation is a common meditative practice that helps soothe the heart in stressful times. It’s a practice of cultivating goodwill toward ourselves and others, and can change our inner relationship with those we perceive as challenging or difficult.

“In this practice we silently repeat phrases of kindness and goodwill such as ‘May I be happy, May I be healthy, May I be safe, May I be at ease.’ To begin you might offer these phrases to yourself, and then move on to others (in the traditional order: a benefactor or teacher, a good friend, a stranger, a person who challenges us, and then all beings). It’s important not to practice this with any expectation of result, but to think of it as an experiment in cultivating compassion.”

Someone seriously smart and Greek (it was Socrates) once said, “Be kind, for everyone you meet is fighting a hard battle.” It takes compassion to view the world that way, but building up your ability to empathize can actually decrease your mental stress. Think of it this way: An internet troll’s power to hurt your basically disappears when you have empathy for that person and start to think about why they act so cruelly online — what’s happened (or is happening) in their life to make them lash out?

That said, it’s not always possible to empathize with everyone all the time. The next best thing is to use meditation to increase mindfulness, a practice that helps to quiet the stressful stuff coming at us via Twitter or Facebook and prioritize the real, concrete areas in our lives where we can make a change for the better.

“Meditation helps us to become more aware of what is going on when we feel overwhelmed — the various thoughts, emotions, judgments, and physical sensations that arise,” Knafo says. “When we’re not aware, stress can feel like a crushing weight, but with mindfulness we can begin to see the different components of what’s creating this felt sense we call ‘stress’, and then we get a clearer idea of what is needed in that moment. In short, mindfulness helps us to see and accept what we cannot change, and to identify more clearly the areas that we DO have control over so that we can take action.”

Is “Start meditating already” on your list of New Year’s resolutions? Tell us about it on Twitter.

(Images via Tim Goedhart/Unsplash, Rawpixel.com, Mark Adriane/Unsplash)

Fans of Fourth Wing are on pins and needles because Rebecca Yarros just announced she's finished writing the third book in the Empyrean series! It's us, we're fans — along with over half of BookTok.

We can't believe we're getting closer to reading more about Violet Sorrengail's journey, but we know you have a ton of burning questions about the release date for Book No. 3.

We may not have all the answers, but we've done a little digging to share as much as we can because who doesn't want to know what Rebecca Yarros has been up to?

I'm new to the Empyrean series. Are "Fourth Wing" and "Iron Flame" really worth reading?

Amazon

I'm not going to lie to you. The editorial team, including myself, are extremely biased about Fourth Wingand Iron Flame. From my perspective, I think these are great books for anyone who had the pleasure of growing up during the great Harry Potter era and moved on to watchingGame of Thrones and House of Dragons.

Did she announce the name of book no. 3?

Rebecca Yarros/Instagram

YES! Book No. 3 is titled Oynx Storm.

Knowing what we do about the manifestation of Violet's powers, I think this could hint she's going to play an even larger role in the series. According to a fan theory shared on TikTok(via Empyrean Riders), it's believed that Violet and Xaden Riorson are actually gods. Stay with me here.

Empyrean Riders noted that Violet's last name means heavenly and that she's able to control time thanks to her connection to the young dragon Andarna (I love her so much!). That sounds pretty god-like to me.

And when asked which two Taylor Swift songs describe Onyx Storm, Rebecca Yarros chose "Who's Afraid of Little Old Me?" from The Tortured Poets Department and "So It Goes..." from Reputation. "Who's Afraid of Little Old Me?" is one of Taylor's most powerful songs and definitely translates the idea that Violet's powers are going to be stronger than ever, while "So It Goes..." is equal parts suspense and seduction, and is TOTALLY about "all the pieces fall right into place" to get together with the right person.

There's so much more to unpack so I suggest grabbing a yummy snack while you fall down the rabbit hole. All I'm sure of is that Onyx Storm is going to leave our emotions in shambles just like Fourth Wing and Iron Flame did.

When did Rebecca Yarros announce she's done writing book no. 3 in the series?

Rebecca Yarros/Instagram

On June 17, Rebecca Yarros shared this image of her laptop to indicate she'd finished the third book in the Empyrean series.

She wrote, "(Pic from one of the very many locations in which this book was written)," towards the end of the caption before adding a few relevant hashtags to it.

When will Onxy Storm be available for purchase?

Rebecca Yarros/Instagram

Rebecca Yarros exclusively told Good Morning America that fans can expect the book to hit shelves January 21, 2025! That gives us a little over six months to prepare our emotions for what's sure to be a storm of a book.

She said, "There will be politics, new adventures, old enemies and of course, dragons." There's no way she could forget the dragons because I'd willingly riot over them. They deserve to have their stories told forever.

As luck would have it, Cosmopolitan received an exciting first look at what's to come in Onyx Storm. The excerpt begins with Violet realizing the Venin have found their way into Basgiath War College and are wreaking havoc. Alongside Rhiannon, Sawyer, and Ridoc, she races to stop the Venin from releasing Jack Barlowe from his prison cell.

However, Violet's shocked when she discovered one of the "dark wielders" has a long silver braid that closely resembles her own. Before she can fully react, the woman disappears. According to Screen Rant, there are possible theories about why Violet saw her and what this means for her growing power.

Towards the end of the excerpt, Violet discovers the Venin want to capture her too. Also, Xaden makes his long-awaited appearance and it's clear their playful banter in the face of danger hasn't changed. That he hasn't fully changed into the Venin Violet's used to seeing.

I officially can't wait to read the rest of the book in January!

Has Rebecca Yarros revealed the cover for Onyx Storm?

Today/Bree Archer, Elizabeth Turner Stokes for Entangled Publishing

Onyx Storm

Yes!

TODAY received an exclusive look at the cover for Onyx Storm and it doesn't disappoint! Unlike its predecessors, it appears Rebecca Yarros is hinting that darker events will take place.

Fans of the Empyrean series aren't the only ones who are excited to see what fate has in store for our favorite characters though. In a statement to TODAY, Rebecca revealed how elated she is to be working on the series again. "It's amazing to be back with these characters again. She also said, ""I can't wait for readers to see what Violet, Xaden, and the rest of the quadrant have in store for them in Onyx Storm!"

Are you excited for the release of Onyx Storm? Follow us on Facebook for more entertainment news!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

This post has been updated.

Kate Winslet is THE Hollywood actress to me. Not only has she starred in box office smashes like Titanic and Avatar: Way of Water, but she's proven her acting chops in breakout indie flicks and provided mothers and daughters everywhere with eternal Christmas movie nights thanks to The Holiday. But the actress' consistently viral kindness, her dedication to embracing her natural beauty, and her sophistication don't mean she always feels confident. Kate Winslet just spilled on the one movie from her career that had her "sh—ing" herself, and I just had to dive in.

Here's what Kate Winslet had to say about her scariest movie experience ever.

  • Kate Winslet made a name for herself with Titanic, Sense & Sensibility, and The Holiday.
  • However those movies aren't the film she wants fans to ask about!
  • The actress spills on the movies she's proud of, and the one job that had her "sh—ing myself."

Talking to Vanity Fair for her newest film Lee, Kate Winslet revealed one project she wishes fans asked about more is Iris. The 2001 film stars Kate as a young Iris Murdoch against Judi Dench's older counterpart. And for Kate, nothing was more terrifying than working with such a wonderful actress.

"People don’t really ask me about Iris. It’s such a delicate film," she says. "It was the first thing I had done after having my daughter. Going to work with a baby, I’m playing Iris Murdoch, looking to Judi Dench’s older Iris Murdoch — I was sh—ting myself."

Considering how nervous I get when I meet my heroes, I can only imagine what it was like to meet Dame Judi Dench. Talk about a dream! Another film Kate loves is Revolutionary Road, and not just because she got to reunite with Leonardo DiCaprio.

"The thing that people say is, 'You got to work with Leo again.' Then they go off on the whole Leo tangent, which I totally understand," she says of the film, which follows an ambitious couple who find themselves trapped in the reality of 1950s suburbia. "But Revolutionary Road — f—king hell, it just knocked us all sideways. Unbelievably difficult material. I was very proud of that film and what Leo and I were able to create as Frank and April. It was so brutal."

The process for getting Lee into the world sounds equally brutal, considering Kate started working on it over a decade ago. As producer, Kate tells Vanity Fair she doesn't mind the fact she's done more for the film than if she only had an acting credit. "That has felt very necessary for this film. But it’s also just really important to me," she says. "It’s important to me that people know that it’s out there and might feel compelled to go and see it."

Because it turns out, commercial success or stardom on its own doesn't actually help your movie get made! "It doesn’t matter who you are," she says. "No one’s going to go, 'Oh, I’ll just back that pony because she was in Titanic.' It doesn’t happen that way, and I never expected that. That’s really important to say."

"I've gotten older and I’ve learned more and felt more confident in myself about whether or not I could actually do it," she adds. "It’s not something I would’ve done had I not felt so passionately about the subject, and Lee was just—she wouldn’t let me go."

Let us know your favorite Kate Winslet movies in the comments, and since we've officially entered cozy season, check out Why The Holiday Movie Ending Is The Most Important Scene while you're at it!

Marvel movies are known for their heroes and their hopeful outlook on the world. But in 2025, we're getting a brand new team: the Thunderbolts. This team is made up of antiheroes and former villains, and it's sure to be the wackiest and strangest, as well as one of the most memorable, superhero movies we've seen in recent years.

Keep reading for the latest news on Thunderbolts* before it hits theaters in 2025.

Marvel Studios/YouTube

Thunderbolts* comes out this May, and the cast just showed off some brand new footage at the D23 convention — and thanks to the new 'Celebrating 85 Years' spot, we have the first look too!

We get a look at Bucky Barnes, The Red Guardian, John Walker, and Ghost. Plus, Yelena Belova, of course. This heartbreaking detail about Yelena's new look connects Florence Pugh's Yelena to Scarlett Johansson's Natashaand I'm WEEPING.

Marvel Studios/Walt Disney Studios

And at D23 Brazil, we got a brand new look at my new favorite team. "There’s something in this film, in terms of superpowers and superheroes, that shows that our superpowers lie in how ‘broken’ we are," David Harbour said at the event. "As if our superpowers came from our relationships.”

What is the plot of Thunderbolts?

Alberto E. Rodriguez/Getty Images for Disney

Thunderbolts* Plot

Consider Thunderbolts* to be The Avengers' edgy younger sibling. The movie follows Yelena Belova (who we know off the bat is a "depressed assassin" thanks to a Marvel Studios press release). She's joined by Bucky Barnes, The Red Guardian, and John Walker. Based on a leak, it looks like we'll see this group of misfits team up against Valentina Allegra de Fontaine after she sends them on a deadly mission.

Thunderbolts* Release Date

Jesse Grant/Disney

Thunderbolts* Release Date

Thunderbolts* hits theaters May 2, 2025.

Who's on the Thunderbolts team?

Alberto E. Rodriguez/Getty Images for Disney

Thunderbolts* Cast

Thunderbolts* stars Florence Pugh, Geraldine Viswanathan, Lewis Pullman, Hannah John-Kamen, Wyatt Russell, Julia Louis-Dreyfus, Sebastian Stan, and David Harbour.

This is a huge cast, and Viswanathan just revealed how crazy the first day of filming was. “My first day didn’t feel real," she tells Vanity Fair. "I felt this extra pressure of, ‘Know your lines, babe. You can’t really play around like you usually do.’"

Historically, sci-fi fans haven't been kind to actresses in their favorite projects (remember when Star Wars fans bullied Kelly Marie Tran off social media?). But Viswanathan is already thinking ahead. “If it’s overwhelming, I’ll log off. But I like discourse around pop culture,” she says. “[Thunderbolts*] felt a little bit edgier and fresher, more existential and dark.”

Jesse Grant/Disney

The rest of the cast also enjoyed working together. “Everyone is going to f—kin’ love me! It’s really, really, really fun to be with a group of actors that you have a good time with," Wyatt Russell says at Comic Con (via Variety), while David Harbour adds, “Florence Pugh [is] just electric to work with. There’s warmth and humor, but there’s also a lot of pathos.”

“This is why we can't stop laughing together, because we genuinely just had such a wonderful time with each other and we've loved working with one another," Pugh tells People. “I feel like this is something that we've never seen before from Marvel...it's a very open and honest and truthful idea. And I'm just really excited for people to watch it.”

Are you excited for this brand new chapter in the MCU? I really feel like Thunderbolts* will usher in a whole new generation of fans and I, for one, CANNOT WAIT! Let us know your thoughts on Facebook.

Lead images via Alberto E. Rodriguez/Getty Images for Disney

This post has been updated.