Do You Suffer From Instagram Anxiety? Do Your Social Media 'Likes' Dictate Your Self Worth? Here are 7 Ways to Cope

Do you find yourself feeling bummed when you don't cross a 100 likes on your post? Is your Insta feed giving you major #FOMO and contributing to feelings of low self worth? If yes, listen up. 

25 August, 2020
Do You Suffer From Instagram Anxiety? Do Your Social Media 'Likes' Dictate Your Self Worth? Here are 7 Ways to Cope

The long-overdue conversation on mental health and well-being is finally doing the rounds, and whether we owe it to controversial high-profile cases that come forth or extended screen time during 'work from home', the point remains - It was HIGH TIME. It was certainly high time someone spoke up, discussed, and paid heed to a pressing concern that affects more than 7.5% of our population (according to a World Health Organisation Report). 

While the deep-rooted reasons for mental anguish are aplently—ranging from genetic vulnerabilities to traumatic experiences—social media has recently become somewhat of a front-runner in this particular domain. Social media 'likes', 'followers', 'subscribers' etc are far more than just digits, they're posing to be a reflection of one's self-worth and self confidence. According to a recent survey of almost 1,500 teens and young adults, it was revealed that Instagram is by far the worst social media network for mental health and well-being. 

"Human beings are social animals that have an evolutionary need for companionship and to build connections that constitutes their social milieu. The very social system that provides us with this support and confidence can at times put us under pressure, serving to be a trigger for anxiety. Social media platforms are the best example of this dichotomy," claims Nishtha Narula, Counselling Psychologist, Department of Mental Health and Behavioural Sciences, Fortis Healthcare; who frequently collaborates with myUpchar." While on one hand social media aids in building social connections and gives us a platform for self-expression, it can also set off a downward spiral of comparisons. Through constant social pressure to have desirable numbers which plague our self-confidence, a false perception of reality based on what one sees is encouraged," she adds.

So, what exactly is Instagram anxiety? 

"Anxiety related to social media platforms including Instagram can be understood as an overbearing feeling of worry arising out of the need to match expectations. These expectations are mirrored on the basis of how many likes and followers one has, the nature of comments that one receives, and being in a constant state of comparison with others, leading individuals to garner a skewed perception of their own self-worth," states Nishtha.

However, despite living in a world with over-reliance on technology and over-consumption of social media, there are several ways in which one can counter the adverse impacts of social media.

Shift Your Priorities

"It's imperative that you understand and review your day to day responsibilities and accordingly prioritise where you want to invest your energy. This will reduce time spent on social media and will consequently boost your self confidence through engagement in different activities," says Nishtha. Focus on a specific task you have at hand, rather than procrastinating on social media. Alternatively, utilise this time to simply sit back and be present in the moment, whilst you do things that you truly enjoy.

Trust People Not Pictures

It's high time you stop believing in everything you see on Instagram. People do not look like their Instagram selfies and 'imperfection' is a real thing that exists outside the social media bubble. It is crucial that you develop the ability to differentiate between reality and fiction. What you may see might be masked with filters, so reassure yourself and don't simply jump on the "My life looks perfect" bandwagon. Remind yourself, nobody is perfect. Instead, why not check on your loved ones and reach out beyond Instagram DMs for once?

Review Who You Follow

This weekend, maybe take time out to reflect on where your interests lie and how you feel about the information you consume through Instagram? "If you find yourself constantly drawing comparisons, feel envious or inadequate about yourself, or upset that you 'don't seem to have it all', then you must consider reviewing who you follow. Change up that following list and follow handles that promote good mental health and well-being, a positive body image etc," suggests Nishtha.

Be Honest With Yourself 

Some people have established idealised 'digital selves' that may be very different from who they actually are. This, in turn, might lead to feelings of frustration and an inability to accept one’s own imperfections. In such a case, one should try to be honest with themselves and must snap the gap between the two sense of selves.

Use Social Media For Advocacy

While we do claim that social media impacts mental health, in the same breath we can say that it serves as a powerful platform to practice advocacy, raise awareness, spread positivity, and change the narrative about themes that should be given importance for the well-being of people at large! It's time to shift your social media focus. 

Acknowledge and Appreciate Your Individual Differences

"Follow the ABC rule - accept, believe, and convey what you really are, and avoid getting swayed by what is trending or fits your understanding of 'cool'," advocates Nishtha. Trust me, you're not 'un-cool' for avoiding the latest Instagram challenge that sounds super exciting but may end up leading to social comparisons and the pressure to perform.

Invest in Real Relationships

One must pay heed to the need to invest in real time relationships, as opposed to virtual connections. Tinder matches and Facebook buddies are all well and good but they don't necessarily equate with what we call 'true friendship'. "Spend quality time with the people who you care about and who matter to you by engaging in meaningful conversations or indulging in hobbies together," she adds. 

In short, be yourself and love yourself.

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