Social comparison on social media: How algorithms hijack human nature and sabotage our mental health
Plus 8 ways to combat negative comparison on social media
Every day, you hear people say "social media is bad.”
Maybe you believe them, maybe you don’t, but the reality is that many of us come home and, despite our awareness of its harm, get on our phone and start scrolling. So perhaps the issue isn’t that we don’t know it's bad for us, but rather that our understanding stops at that: “it’s bad.”
And it’s really not that simple. So let’s have a look at the big picture.
Social media can have many benefits [5], including:
Staying connected with friends and family
Learning new skills
Involvement in civic engagement
Having a voice to express yourself and make a difference
However, it also has many harms. For example:
It can easily replace offline communication, leading to a reliance on shallow online connections.
You cannot know if people you meet online are who they say they are.
Its algorithms are designed to addict people, causing them to rely on it for a dopamine rush.
And there is one major way it continues to deteriorate peoples’ mental health…
Through social comparison.
The role of social comparison
Social Comparison Theory states that it is human nature to evaluate ourselves against others. In many cases, comparison can be positive – seeing others work hard can inspire and motivate people to work toward their goals. However, social media can cause it to spiral out of control and have the opposite effect, making us feel worse about ourselves.
Comparison typically takes three forms:
Upward comparison: looking at those we believe to be more successful than us
Downward comparison: looking at those we see as “behind” us
Lateral comparison: looking at those we see as our peers [2]
Research shows that people generally feel less positive after upward comparison, and more positive after downward comparison, however, they compare upward more often. Studies also indicate that people who are happier are less prone to compare themselves to others, while those who are more unhappy are more negatively affected by social comparison. [3]
Not the real picture
Social media amplifies comparison, especially the upward type, to an unnatural degree. This happens because influencers, celebrities, and even peers can easily make it appear as though they are living a healthier, more productive, or more fun life, by selectively posting the moments that support their narrative or editing photos and videos. Therefore, when people compare themselves on social media, they are peering into a tiny window into peoples’ lives and measuring their success against fake, curated personas.
Youth and social comparison
It is natural for people of all ages to compare themselves to others, but teens and young adults are especially vulnerable because comparison goes hand in hand with identity formation. Teens naturally measure themselves against their peers to discern where they stand on beliefs, attitudes, and opinions as they grow up and try to make sense of the world around them. They must navigate the challenging balance between forming a unique identity and also fitting in to be socially accepted.
Additionally, they are more susceptible to the addictive nature of social media platforms because their brains are still developing, so its negative effects can be amplified by the amount of time they spend on it each day.
Online comparison and mental health
So what role, exactly, does comparison on social media play in deteriorating mental health?
Depression and anxiety– Research shows that people with depressive symptoms are more likely to make upward comparisons on social media, which in turn worsens depressive symptoms, creating a vicious cycle. [6] Constantly being exposed to idealized representation of people’s lives often engenders feelings of envy, regret, and inferiority, which can result in exacerbated anxiety, depression, and low self-esteem. [8]
Online popularity – It is easy for people, especially teens, to compare the amount of likes, followers, and views they receive to those of their peers. Getting less attention on social media can cause them to feel rejected, hurt, and alone.
Fear of missing out – Scrolling exposes people to constant photos and videos of their peers and influencers attending social events they couldn’t go to, doing activities they want to try, and travelling to places they want to go to. This easily creates the impression that everyone is out living an epic life that they’re missing out on, sparking anxiety and loneliness.
Body image – While social media isn’t the only cause of insecurity related to body image, it exacerbates this issue, especially in young females. Anyone can easily edit their photos to make themselves match certain unrealistic beauty standards. This creates a feed full of fake images of celebrities, fashion models, and peers who all look the same and perpetuates the culture of linking one’s self-worth to their looks.
In reality, you are a unique individual with your own needs, strengths, and goals, making it useless to measure your traits and success against those of others.
Combatting comparison
Just because we live in a world dominated by social media doesn’t mean we have to let harmful comparisons dominate our lives. By understanding how to use comparison constructively and taking steps to mitigate the negative effects of unhelpful comparison, we can take back control of our mental wellbeing.
Positive comparison
As previously mentioned, social comparison doesn’t always have to be harmful. [7] When approached introspectively and with balance, it can be a powerful tool of motivation and inspiration.
What makes the difference? Much of it comes down to the mindset with which people approach those who they perceive as better off than themselves.
People make two main types of upward comparisons, and these lead to different results:
Assimilative comparison: when one focuses on the similarities between themselves and the person they are comparing to – which leads to a mindset of “if they can do it, so can I.” This drives people to work toward their goals and stay consistent.
Contrastive comparison: when one emphasizes the differences between themselves and the other person, leading to envy and a desire to see the other person fail. This often creates an urge to distance themselves from the person they envy or give up on their own goals.
To channel the positive type of comparison, it is crucial to build both self-awareness and self-esteem. Being honest with yourself about what you want to achieve can empower you to channel positive comparison to reach your goals.
The stronger your self esteem is, the less susceptible you are to the harmful type of envy that only makes you feel worse.
8 Ways to combat negative comparison on social media
Be aware of your triggers – Notice what causes you to compare yourself. Maybe you start scrolling when you’re feeling insecure, or maybe certain people make you feel worse about yourself. Once you know what engenders this mindset, you can make a plan to avoid these triggers.
Build up your self esteem – Secure self-esteem has been shown to encourage positive comparison, the kind that motivates people to work for their goals. Keeping track of your achievements, making a list of things you like about yourself, and focusing on your strengths can help build confidence.
Check your mental state before scrolling – If you are already in a negative or self-critical state of mind, you will be more likely to compare yourself to others’ posts on social media. So before you open that app, ask yourself if this is really what your mind needs at this moment.
Practice gratitude – Take a moment each day to appreciate the good things you have in your life. This could be done through journaling or simply coming up with a daily “thankful thought;” just reminding yourself of the relationships, opportunities, accomplishments, and possessions that enrich your life.
Define your own goals – Sit down and write out your goals. Then create steps to get there. This sets you up to measure your progress against yourself instead of others and makes it easier to not get distracted by seeing what others are working towards. After all, you are your own person and you need to do what’s right for you — and that may not be the same thing others are doing!
The false impression – Remember that you are only seeing a select sample of moments from people’s lives. Filters and photoshop easily change peoples’ bodies, and the sample of the population who become “viral” and get on your feed are often a certain type of person and not an accurate representation of what people look like.
Don’t let it define you – Remind yourself that interactions on social media don’t define who you are. Instead of focusing on follows, likes, or comments, enrich the relationships you have in the real world, as these connections are what create fulfillment and happiness.
Unplug – Limit your social media use as much as possible, perhaps setting a daily limit to avoid temptation. Engaging in activities such as reading, taking a walk, and spending time with friends will leave you feeling more fulfilled and satisfied with your life.
Take care of yourself
Overall, being mindful about how and how much you use social media is vital to avoiding the trap of constant social comparison.
In reality, you are a unique individual with your own needs, strengths, and goals, making it useless to measure your traits and success against those of others.
Focusing on what you like about yourself and what you are grateful for in your life can help increase your satisfaction and happiness.
If you are struggling with low self-esteem, insecurity, depression, or anxiety, it may help to reach out to a therapist. If you feel this could benefit you, contact us at Therapy Fort Worth.
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