Ava McDonnell
From men who are buff to women with small waists and a big butt, it is no secret that social media promotes unrealistic standards for everything, specifically bodies. It can be a highlight reel of filters, angles, edits, and impossible expectations. One minute you’re scrolling for recipe inspo, and the next you’re questioning your stomach, your skin, or the shape of your nose.
To build a better relationship with your mind and body, a shift in mindset needs to happen. So, here are some tips that may help you put confidence rather than comparison at the center of your self-care.
Curate and Critically Engage with Your Feed
The link between social media content and body dissatisfaction appears stronger when users make upward social comparisons and internalize beauty ideals. An example of this would be, someone compares themselves to someone they view is “better” or “ideal.”
Unfollow or mute accounts that trigger comparison. Follow accounts representing body diversity, health-centric values, and wellness rather than appearance. Use the feed as inspiration for feeling good, not a benchmark for how you “should” look.
1. Reduce Passive Scrolling and Increase Media Breaks
A study done by the American Psychology Association found that reducing overall social-media use can improve how often an individual analyzes appearances.
Set designated “offline” times. Use apps/timers to limit continuous scrolling. Replace screen time with a wellness activity you enjoy like a walk, cooking a meal, or stretching.
2. Reality-Check the Illusion
Most “perfect” photos are a cocktail of filters, posing, lighting, retouching apps, and 100 discarded shots. By realizing this the pressure should instantly go away because you’re comparing your everyday life to someone else’s edited moment.
Reframe: “This isn’t reality. It’s a production.”
A reminder like that can stop a downward spiral before it starts.
3. Nourish Your Mind as Much as Your Body
Wellness is holistic. If you want a positive body image, support the entire system:
- Move for energy—not punishment
- Eat for nourishment—not perfection
- Rest because burnout never looks good on anyone
- Hydrate like it’s your job
When your body feels supported, your mind is naturally kinder in return.
4. Practice Affirming Self-Talk & Mindful Reflection
Internalization of beauty ideals and appearance-based comparisons mediate the link between social media and negative body image.
Try small reframes like:
- “My body is allowed to change.”
- “I deserve to feel at home in my skin.”
- “I respect my body, even on insecure days.”
5. Increase Real-World Engagement & Offline Connection
Real-life experiences and connections anchor us more deeply than virtual comparisons. While not all research can back this thought, it can be assumed that being around people that you love and love you is far more valuable than passive image consumption.
- Make time for in-person or physical world activities like hiking, dancing, playing, or gardening.
- Make an effort to avoid appearance-related topics instead talk about curious questions, shared values, or funny moments.
- Give yourself permission to log off and feel your body, senses, and surroundings, rather than watching them.
Your worth was never meant to be measured in likes, angles, or comparison charts. Social media is a tool — not a mirror, not a standard, and certainly not a judge.
So, choose to make those changes. Wellness begins when you decide your body is a partner, not a problem to fix.
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