How Social Media Impacts Self-Esteem
In today’s hyper-connected world, social media has become a central part of our daily lives. This can take many forms, including Instagram, TikTok, Snapchat, or X. These platforms allow us to share, connect, and consume content at an unprecedented pace. But behind the filters, likes, and perfectly curated feeds lies a more complex story — one that directly impacts how we see ourselves.
The Impact
One of the most significant ways social media affects self-esteem is through comparison. We’re constantly exposed to snapshots of our peers' “best” moments. From exotic vacations and career achievements to seemingly “perfect” relationships and “flawless” selfies, these posts can create an unrealistic standard of what “normal” looks like.
This often leads to social comparison. Research shows that upward social comparison on social media — comparing ourselves to people we perceive as doing better — can negatively affect self-esteem (Vogel et al., 2014). When users compare their behind-the-scenes reality to someone else’s filtered perfection, it can result in feelings of inadequacy, envy, and lowered self-worth.
The Power of Likes
Another factor is the reliance on likes, comments, and shares for validation. For many, social media becomes a digital mirror, reflecting back how others perceive them. A post that doesn’t receive the expected engagement can leave users feeling rejected.
A study published in Psychological Reports found that adolescents with a higher dependence on social media validation showed lower levels of self-esteem and greater emotional instability (Andreassen et al., 2017). This kind of feedback loop can create a dependency on external approval, making self-esteem more fragile.
The Pressure to Perform
Social media often encourages users to curate and present an idealized version of themselves. Maintaining this persona can be mentally exhausting and increase anxiety and depressive symptoms.
According to research from the Royal Society for Public Health (UK), platforms like Instagram are linked to poor body image, sleep deprivation, and FOMO (fear of missing out) — all of which can contribute to diminished self-esteem, especially among young people (RSPH, 2017).
Finding Balance
The key is balance and intentional use:
Limit screen time: Set boundaries to reduce mindless scrolling and comparison.
Curate your feed: Unfollow accounts that make you feel insecure and follow those that uplift and inspire you.
Be real: Share authentic moments.
Take breaks: Digital breaks can help reset your mindset and reduce stress.
Practice self-compassion: Remember that everyone has struggles, even if they don’t post about them.
Final Thoughts
Social media is a powerful tool that shapes how we see ourselves and others. While it can be a source of connection and inspiration, it can also fuel insecurity and low self-esteem when used unconsciously. By becoming more aware of how these platforms influence our thoughts and feelings, we can take control of our digital experience — and our self-worth.
References
Andreassen, C. S., Pallesen, S., & Griffiths, M. D. (2017). The relationship between addictive use of social media, narcissism, and self-esteem: Findings from a large national survey. Addictive Behaviors, 64, 287–293. https://doi.org/10.1016/j.addbeh.2016.03.006
Royal Society for Public Health. (2017).#StatusOfMind: Social media and young people’s mental health and wellbeing.https://www.rsph.org.uk/
-Caitlyn Bial, LMSW, CASAC-M
