How Social Media Affects Your Self-Esteem (And How to Reclaim It!)

Social media is everywhere—on our phones, our computers, and even in our daily conversations as that is how we interact with each other in this day and age. It connects us, entertains us, and plays a major role in how we communicate. Whether through instant messaging or just sharing updates. But what happens when scrolling through Instagram or Tiktok starts making you feel as though you are not good enough?

Many of us have felt the impact of social media on our self-esteem. Whether it’s comparing our lives to perfectly curated posts from influencers or feeling left out when we see our friends enjoying experiences we're not a part of. We see highlight reels, perfect vacations, flawless skin, dream relationships and more without the struggles behind the scenes. Over time, this constant exposure can make us feel like our own lives don’t measure up which can lead to self-doubt, insecurity and a belief that we are somehow falling behind.

The good news? You have more control over how social media affects your self-esteem than you might think. Let’s break down how social media affects self-esteem and what you can do to reclaim your confidence.

The Dark Side of Social Media and Self-Esteem

Scrolling through social media often leads to comparing ourselves to influencers, celebrities, or even friends. We see highlight reels—perfect vacations, flawless skin, dream relationships—without the struggles behind the scenes. Viewing the highlight reel of others' lives can make us feel feelings of failure and low self-worth.

Many people rely on likes, comments, and shares to validate their self-worth. When a post gets fewer interactions than expected, it can trigger self-doubt and anxiety. Social media metrics should not define your value, but the constant chase for validation can make it feel that way.

Seeing friends hanging out without you or people living seemingly exciting lives can make you feel like you're missing out. This can lead to sadness, frustration, or even social anxiety.

Filters, Photoshop, and cosmetic procedures have created an unattainable beauty standard. When we constantly see "perfect" faces and bodies online, it can distort our perception of reality and make us overly critical of our own appearance.

How to Reclaim Your Self-Esteem from Social Media

Follow accounts that make you feel inspired, educated, or uplifted. Unfollow or mute pages that trigger negative thoughts or unrealistic comparisons. A digital detox—even if it's just for a day or two—can help reset your mind. For some, this might mean deleting social media apps altogether, while for others, it could be setting strict time limits, like 20 minutes a day. The goal is to create space for real-life experiences and give your mind a break from constant online stimulation. Use this time to reconnect with yourself, engage in hobbies, or spend time with loved ones offline.

Remind yourself that social media is not reality. Everyone has struggles, and no one’s life is as perfect as it looks online. Treat yourself with kindness and avoid harsh self-criticism. Limit your screen time and avoid checking social media first thing in the morning or before bed. Just like a digital detox, setting these small boundaries can help clear your mind and improve sleep quality. 

Instead of passively scrolling, use social media as a creative outlet. Share your thoughts, artwork, or personal experiences. When you focus on self-expression rather than seeking validation, social media becomes a more positive space.

Written By: Tushar Sivra

Edited By: Chantelle Gagachis