In the digital age, where every moment of our lives is shared in photos and videos, we often find ourselves obsessed with the image that others create on social media. When we scroll through Instagram, Facebook, or TikTok, we see groomed faces, perfect bodies, and brilliant achievements. These constant confrontations with the “online standard” create a sense of deprivation and pressure to look or live the same. Meanwhile, the algorithm offers us more of what we have felt bad about—e.g., perfect appearance—continually fueling unfavorable comparisons.
Such comparisons instill insecurity about body image: scientifically, customized images (with filters, photoshop, “beauty mode”) affect our perception, making the brain believe that “everyone is more attractive, except me”. Over time, self-confidence depends on the number of “likes” and positive comments, unlike internal self-esteem. This depends on an endless cycle of content distribution that increases the feeling of inadequacy and the anxiety of not “falling behind”.
How to create boundaries to keep your mind healthy
1. Establish screen-free times. Choose specific intervals during the day—e.g. in the morning during breakfast, during meals, or an hour before bed—when you completely avoid social media apps. This allows your mind to “reconnect” with its natural rhythms and not become addicted to constant stimulation.
2. Curb the accounts you follow. Do a “digital cleanse” by only following profiles that motivate, educate, or make you feel good. Unfollow profiles that create anxiety, body pressure, or unnecessary comparisons. A positive “feed” boosts self-confidence, as you see real role models and a variety of beauty.
3. Practice mindful self-compassion. When you feel pressure to compare, stop scrolling and use a simple “stop-and-breathe” method. Take 3 deep breaths, reflect on “What did I accomplish today?” and return to your list of personal accomplishments—whether it’s a success at work, a small step toward self-care, or a quality moment with family.
4. Set daily usage limits. Most phones allow you to track your time on apps. Set a daily limit for social media (e.g. 30 minutes) and respond responsibly. When the limit is up, turn off notifications or enable “do not interrupt” mode.
5. Replace with real experiences. Establish a “replacement ritual”: when you feel the need to check social media, go for a short walk, read a poem, talk to a friend out loud, or write in a journal. These activities restore real social contact and help build self-esteem based on real experiences.
6. Share your challenges and rely on community. Talk openly with friends or family about the feelings that social media creates. Just the fact that you share your worries helps you feel less alone. You can create a support group where everyone can share new “unfollows”, digital detox strategies or personal achievements without the need for “likes”.
By following these steps, digital self-care becomes a daily practice. When you set clear boundaries, you create space for true self-awareness and the self-esteem that comes from real accomplishments, not edited images.
Photo Credits (Edmond Dantes):
https://www.pexels.com/photo/a-woman-looking-at-her-phone-4345410/
