Social media keeps us connected. It allows us to video call with family halfway around the world and share photos with long-distance friends. It can be funny, informative, and educational – but it can also be dangerous.
In particular, social media platforms have been linked to a decline in self-worth amongst adolescents and an increase in body dysmorphia.
How do we tackle these issues to keep our young people safe? It all starts with getting to know what we’re up against, and we’ve got everything you need to know in this guide.
How Social Media Affects Self-Worth
Social media is linked to a wide range of wellness issues, including depression, anxiety, and general psychological distress. It’s also been found to negatively impact self-esteem in adolescents, creating distress around body image.
As if that wasn’t enough, spending too much time on these platforms leads to poor sleep. For adolescents, sleep is important for development, and a lack of rest has a knock-on effect of issues ranging from stress to poor focus.
The outcome here is clear: the more our adolescents use social media, the more vulnerable they are to wellness and health issues.
Even the most resilient of young adults with a sturdy support system can fall victim to unsafe content and bullying, making this a tricky problem to navigate. So, how can we protect young people?
The Pitfalls of Body Image Comparison
When looking at how social media platforms affect body image and self-worth, it’s important to consider the impacts of comparison. This is one of the driving forces behind self-esteem issues that stem from online behavior, and it’s dangerous for both adolescents and adults.
Comparison is a particular issue on visual-based platforms. This makes TikTok, Instagram, and YouTube prime concerns (that’s not to say other platforms are risk-free, however).
Around 40% of British teens report that social media images have made them worry about their body image. 31% felt shame in relation to their body, while 35% have restricted their diets or stopped eating at some point as a direct result of social media content.
It’s even been found that an increasing number of Gen Z are embarrassed by their labia due to content viewed on social media and pornography sites.
The issues here are numerous. We have influencers posting edited images of themselves, celebrities with plastic surgery, and a fleet of impressionable adolescents believing what they see online to be a true reflection of reality.
Social media algorithms don’t help, either. Once a user has interacted with content related to body image or diets, the platforms will keep pushing similar content their way, creating entire feeds made up of negative content. This can feel like an endless cycle that’s impossible to break out of, but it’s not.
Impacts of Reducing Social Media Use
The first way to tackle rising issues around body image and self-worth is to address social media use.
One study found that teens who reduced the time they spent on social media by just 50% saw a significant improvement in how they perceived their body image. While cutting social media out of our lives is tricky (especially when dealing with adolescents), cutting back isn’t quite so hard.
By limiting scroll time to 30 minutes a day, we gain some control over how much content we consume. Comparison isn’t constant, and exposure to unrealistic or edited imagery decreases.
This creates space for healthier offline activities, like exercise, creative hobbies, and real-world social interaction, while reinforcing a more balanced sense of self-worth.
Reducing social media use also helps break the habit of seeking validation through likes and comments. Instead, teens can begin to refocus on personal goals and achievements, removed from the context of a digital screen.
Over time, this shift encourages a new perception of self-acceptance, where external validation comes second to self-love.
Ways to Boost Self-Esteem
Limiting social media use isn’t the only way to bolster self-esteem. We’ve taken a look at some actionable steps that adolescents can take both online and offline to establish a sturdier base of mental wellness.
Focus on Positive Content
Social media can be a space for positivity. There’s a lot of wellness-focused content on these platforms that’s actually beneficial and can bolster self-worth.
In fact, research has found that viewing body-positive content improves well-being and body satisfaction immediately. This is particularly true when the content involves diverse body representations and purposefully highlights the importance of self-acceptance.
But how can you create a feed that’s full of positivity? Start by following content creators who promote self-worth and wellness. Avoid following anyone who posts negative body image content, and actively report and block harmful content that pops up on your feed.
Remember, too, that the more you interact with positive content that makes you happy, the more the algorithm will send it your way.
Practice Self-Compassion
Self-compassion is all about treating yourself with kindness and understanding. Rather than criticising your appearance or comparing yourself to others, it encourages you to acknowledge your feelings without judgment.
When you catch yourself engaging in negative self-talk, take the time to pause and reframe those thoughts. Instead of thinking “I don’t like as good as they do,” when you see a post that triggers comparison, think “I’m doing my best and my worth isn’t defined by how others look.”
This small shift can have a significant impact on self-worth, helping you find validation internally rather than externally.
Try Journaling
With less doomscrolling, you need to find new ways to fill your time! One activity that’s great for tackling body image concerns and boosting overall wellness is journaling. This gives you a chance to reflect and understand your thoughts, and has been linked to improved emotional regulation and better self-awareness.
Start with some prompts like:
- What strengths am I most proud of in myself?
- What do I love about my life?
- How can I better prioritize self-care?
- How would my friends and family describe me?
You can try free writing, too. This is a ‘brain dump’ technique where you simply sit and write for a set period of time about anything that comes into your head. No rules, no worrying about grammar – just a constant flow of thoughts.
Find Self Love
Social media isn’t always fun and games. While it can certainly be used positively, the negative impacts are very real, making it important that everyone – from parents to teens – becomes more aware of how we can limit the dangers.
We hope this article has given you some actionable steps to kickstart your journey towards self-love.
