How social media impacts self-esteem

Social media has become a large part of our lives and influences the way we not only connect but also how we perceive beauty, success, and life satisfaction. Many people get engaged in a vicious cycle of comparison, wherein unattainable norms of beauty and the way of life are admired and sought after. With time, this reliance may lead to a constant need for validation from the internet, which may impact one's choices, such as using filters and editing one's appearance in order to attract attention.

It becomes difficult to distinguish between the need for external validation and genuine self-expression when one is constantly seeking digital approval and mistakenly associating this virtual validation with own value. For instance, a person may suffer from anxiety if their post receives insufficient engagement or feel pressurized to show an idealized vision of their life, even if it isn't a real reflection of their experiences. Even while stalking the Instagram of your friends and acquaintances, this inferiority complex can seep in, bringing a chronic sense of inadequacy and low self-worth. Social media and its glory often blindside us to focus all our energy on comparing ourselves to influencers and falling into a void of insecurities.

It is inherent in human nature to have a sense of comparison which, with the consumption of such content, can become highly distressing, especially for the younger generation. As a result, there is an increasing gap between virtual identities and actual fulfillment, which breeds discontent and lowers self-esteem.

Why you shouldn't take social media so seriously

With the internet upholding dangerously unrealistic standards of success and beauty, it becomes easy to forget that the curated content is designed to solely depict the most appealing and enviable moments of a person's life, concealing the rough parts and even the ordinary mundaneness of day to day life. The perceived allure of others living glorious lives, reinforcing the extravagance that is their life, often disguises the fact that those are carefully chosen, and at times photoshopped clicks that serve the purpose of representing the better half of one's life.

Mindful use of social media

It is important to recognize the influence of social media on our lives and ensure it does not overpower us in ways that could harm our mental well-being. The following tips can be useful in doing so:

• Having set intentions: Before opening an app, ask yourself why you're using it. Are you looking for information, inspiration, or just out of boredom?
• Be selective about your feed: Follow accounts that add value to your life and unfollow or mute those that make you feel inadequate or stressed.
• Mindful scrolling: Set time limits on your device, to help you control the time spent scrolling.
• Digital detox: When the world of social media becomes overbearing it is necessary to remind yourself to take a break, by going on a digital detox.

Working on changing your perspective in relation to social media can also be beneficial.

• Focus on your journey and remember that every person has a unique journey. Instead of comparing your development to that of others, celebrate your own accomplishments.
• Recognize that only the best moments are shared, the struggles are kept secret.
• Celebrate other people's success without comparing their lives and accomplishments to your own.
• Build self-worth by working toward your goals.

This online world of glamour and good looks and positive vibes is but an illusion—life doesn't always look that perfect. The flaws and imperfections in your life are what make it authentic. Social media is merely a polished portrayal. Enjoy it, appreciate it, but don't let it consume you.

Practical tips on boosting mood

You might feel trapped or stuck because you can't immediately change your current situation. Instead of succumbing to a cycle of worry and stress, consider redirecting your focus and energy towards something else.

• Doing things you enjoy: Try activities like watching sports with a friend, taking a bath, or meeting up for coffee. You can also try doing something you're good at, like cooking or dancing.
• Connecting with others: You can call a friend or family member, or get involved in community activities.
• Being active: Try taking the stairs instead of the elevator, or stretching your legs when you're sitting down for long periods.
• Smiling: Smiling triggers hormones in the brain that can boost your mood.
• Reframing negative thoughts: Reframing negative thoughts involves shifting your perspective to view situations more positively. By focusing on constructive aspects or finding silver linings, you can enhance emotional resilience and improve overall well-being.
• Helping others: Research shows that helping others can improve your mood.
• Aromatherapy: Using essential oils, such as lavender or citrus, can stimulate the brain's limbic system, which is involved in regulating emotions. Aromatherapy can help reduce stress, improve mood, and enhance feelings of calm and relaxation.

Moreover, simply laugh! Laughing releases endorphins, the body's natural feel-good chemicals, reduces stress hormones and promotes relaxation, contributing to an overall uplift in mood.