Social Media & Self-Worth:
Navigating the Trap of Comparison
In today’s world, the use and dependence on social media has increased significantly. According to data provided by Spocket (n.d.), in 2024, 66.8% of the global population were active social media users, a number expected to rise to 75.3% by 2027. These figures reflect just how digitalized our era has become and how, in one way or another, social media is an ever-present part of our lives, constantly exposing us to diverse content.
What motivated this investigation is a growing concern: the impact of excessive social media consumption and the psychological toll of social comparison. Social comparison is the process by which individuals evaluate themselves by observing others, often unconsciously. When these evaluations are based on curated portrayals of perfection online, it can profoundly affect self-esteem, motivation, and critical thinking.
"You kind of just re-consolidate your own opinions over time, and that has a big influence on our identity and self-perception because you don’t have the chance to actually see, hear, or challenge something that might change your view of yourself.” – Dr. Siyan Li
In this algorithm-driven environment, users often compare themselves not to a full human being, but to their idealized digital self.
“We compare not to a real person but to a real person's self-representation online. So we’re comparing our real lives to a digital self, which is not a fair comparison.” – Dr. Siyan Li
Unrealistic Ideals and the Influencer Effect
Today, thousands of people work as content creators, some full-time. Their job is to portray the best parts of their lives in a visually appealing and strategic way. For the average user, this creates a distorted reality and an impossible standard to follow.
“You see people doing better, but they’re content creators, and for many of them, creating content is their job. You’re not a full-time content creator.” – Siyan Li
The pressure to meet these standards can lead to harmful emotional effects. Yet, a growing number of influencers are pushing back. They share their real struggles, promote mental health awareness, and remind followers that imperfection is normal.
“Another suggestion is: use less social media. I know it’s hard, but spending less time online and giving yourself boundaries is important. It’s really addictive… If it becomes a habit, it’ll only get harder to quit.” – Siyan Li
The Psychology Behind Comparison
Dr. Donna Sauver, a counselor at SEMO’s Center for Behavioral Health and Accessibility, provides a psychological lens to the issue. Social comparison is a natural part of human development, but in the age of social media, it becomes a constant, intensified process.
“When you compare yourself constantly, you lose connection with your true self.” – Dr. Donna Sauver
She refers to this as the “compare and despair” cycle. When people compare their full, unfiltered lives to the highlight reels they see online, they may feel they’re falling short.
“We start to compare ourselves and our lives to these highlights on social media, and then we start to despair that we are not enough.” – Dr. Sauver
Behind the Screen: How Social Media Shapes Perception
Social media platforms fall under the umbrella of mass media due to their broad reach and social influence. However, they differ significantly from traditional media. Users are not just passive consumers, they are also content creators. Algorithms personalize content to keep users engaged, leading to a reinforcement cycle where people are repeatedly exposed to similar messages.
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To understand this dynamic, we spoke with Dr. Siyan Li, Mass Media professor at SEMO. She explains how algorithms influence what we see and how we see ourselves.
🎧 Listen to Dr. Sauver’s insight here
Fast Feeds, Slower Self-Esteem
The fast-paced nature of social media, constant scrolling, and endless stimulation can overwhelm the brain. Dr. Sauver warns that this overstimulation prevents critical reflection and increases anxiety.
“Social media speeds up our minds. It’s so stimulating. We need to be able to unplug and become aware of our thoughts.” – Dr. Sauver
She also points out gender differences in how people engage with social media. Research shows women are more likely than men to compare themselves to others online.
“87% of women report comparing themselves to others on social media, while only 65% of men do.” – Dr. Sauver
This pattern contributes to unrealistic expectations and declining mental health. Still, Dr. Sauver emphasizes that quitting social media isn’t necessary; setting healthy limits is.
“Just 30 minutes a day can reduce anxiety, depression, and even loneliness.” – Dr. Sauver
A study from Iowa State University backs her up: participants who limited social media use to 30 minutes daily reported noticeable improvements in emotional well-being.
“If you get off social media and into the real world, those are the things that feed our self-esteem.” – Dr. Sauver
Real Students, Real Struggles
In a series of student interviews, three SEMO students shared how social media has affected their self-image and mental health. Common themes included exposure to hateful comments, unrealistic beauty standards, and pressure to meet lifestyle expectations.
“It’s not reality, it’s only social media, and it’s all edited.” – Sumina Arreal
“I think people worry way too much about what others do and think. At the end of the day, it doesn’t really matter. Do what you want to do.” – Anne Helmer
A Personal Perspective: Elizabeth’s Story:
SEMO student Elizabeth Osborn reflected on how scrolling through social media caused her to question her pace in life and her aspirations.
“Sometimes I do get wrapped up in scrolling through social media, looking at these people’s lives, and then I get jolted after a while and realize I was being ‘sucked into my phone.’” – Elizabeth Osborn
She noted that the algorithm keeps pushing similar content her way, such as people buying homes or writing music, which makes her feel like she’s not doing enough. Sometimes, even friends’ posts create distance in her mind.
“I let what they do or say affect my thoughts of them and how ‘close’ our relationship is.” – Elizabeth Osborn
Her story shows that social comparison doesn’t always come from influencers; it can arise from our own social circles.
Student Survey Results: Social Comparison at SEMO
As part of this investigation, we conducted a survey among students at Southeast Missouri State University to better understand how social comparison plays out in their daily lives. When asked whether they had ever felt like victims of social comparison, a 87.5% percentage responded affirmatively, highlighting how widespread the issue is within the student community.
Along with the data, we collected anonymous testimonials that offer a deeper look into how social media-fueled comparisons have affected their emotional well-being.
Here are some of their voices:
Staying Authentically You
Elizabeth’s story is a reminder of how easy it is to lose yourself in someone else’s narrative. In a world where algorithms push curated content and highlight reels flood our screens, it’s essential to pause and ask: What’s real for me?
Being intentional with your online habits, staying grounded in your values, and giving yourself grace when comparison creeps in are essential steps toward reclaiming your sense of self. Your life doesn’t need to mirror someone else’s to be meaningful, and your worth isn’t defined by someone else’s post.