The Impact of Social Media on Body Image and How to Navigate It
It’s no secret that social media has changed the way we see ourselves and others. Scrolling through curated feeds of filtered photos, fitness routines, and wellness hacks can leave many of us feeling less-than. And while platforms like Instagram and TikTok can offer community and inspiration, they also play a powerful role in shaping our body image, often for the worse.
How Social Media Shapes Body Image
Research has shown a strong link between social media use and body dissatisfaction. When we’re constantly exposed to idealized versions of beauty, often filtered, posed, and edited, it becomes easy to compare ourselves, sometimes without even realizing it. Over time, these comparisons can lead to:
Negative self-talk
Distorted body perception
Low self-esteem
Disordered eating behaviors
What’s more, the algorithm often favors content that aligns with conventional beauty standards, leaving less room for body diversity and reinforcing unrealistic expectations.
Why It Affects Us So Deeply
Our brains are wired for social comparison. From an evolutionary standpoint, comparison helped us understand where we fit in a group. But when our “group” expands to include influencers, celebrities, and perfectly-lit strangers, that comparison can become overwhelming.
For many people, social media is also a source of validation. The number of likes or comments on a post can start to feel like a reflection of worth, especially when self-esteem is already fragile.
The Psychology Behind Internalized Appearance Ideals
Social media doesn’t just expose us to unrealistic standards—it teaches us to internalize them. That means we start to believe those ideals are not only common but expected. Psychologists call this appearance ideal internalization—a process where cultural beauty norms become personal goals.
This internalization often happens subtly: when we save a workout video, skip a meal after seeing a “what I eat in a day” post, or hesitate to wear a swimsuit because we don't look like the influencers we follow. Over time, this can chip away at our ability to feel at home in our own bodies.
Unpacking these internalized beliefs is essential to body image healing, and it often requires support, reflection, and a shift in the stories we’ve been told about what makes us worthy.
Signs That Social Media May Be Harming Your Body Image
Not sure if your scrolling habits are impacting how you feel about your body? Here are some red flags:
You feel worse about your body after being online
You compare your appearance to others more often
You spend a lot of time editing or retouching your own photos
You follow accounts that trigger shame, guilt, or pressure to “fix” yourself
Strategies to Reclaim a Healthier Relationship
If social media is affecting your body image, you’re not alone, and it’s possible to shift your relationship with it. Here are some therapist-approved strategies:
1. Curate Your Feed Consciously
Unfollow accounts that make you feel insecure. Follow creators who promote body diversity, authenticity, and mental health. You deserve to see bodies that look like yours and love themselves.
2. Set Boundaries with Your Screen Time
Notice how you feel after spending time online. If you consistently leave social media feeling worse, consider limiting your usage or taking breaks. Try checking in with yourself before and after scrolling.
3. Practice Media Literacy
Remind yourself that most images online are curated. Lighting, angles, filters, and editing apps can dramatically alter appearances. Just because it’s online doesn’t mean it’s real.
4. Talk to Someone
If your body image struggles are interfering with your daily life, working with a therapist can help. Body image issues often stem from deeper wounds around self-worth, identity, or trauma, and you don’t have to face that alone.
Body Image Work Is Not About “Loving” How You Look
One of the biggest myths around body image work is that the goal is to always love how you look. But healing body image isn’t about liking every photo or feeling confident in every outfit. It’s about learning to relate to your body with respect, curiosity, and compassion, no matter how you feel in a given moment.
Instead of asking, “Do I look good?” you might ask, “Am I being kind to myself today?”
Therapy can help you build a deeper, more sustainable relationship with your body—one rooted in values, not vanity.
You Deserve to Feel at Home in Your Body
At Kendall B Therapy, I support individuals who want to break free from shame-based narratives and build a more compassionate relationship with themselves. If you’re ready to explore your relationship with your body and the role social media plays in it, I’m here to help.
Book a free introductory call with me today here.