Social Media & Body Image: Taking back Control

Remember the days when we only saw airbrushed models on magazine covers? Those were bad enough, but now, we have 24/7 access to curated, filtered, and even AI-generated images that set unrealistic beauty standards. Social media bombards us with “perfect” bodies, flawless skin, and impossibly sculpted abs—often without any indication of just how altered these images are.

And let’s be real: it's exhausting.

According to the National Eating Disorders Association (NEDA), 70% of young women feel pressure from social media to look a certain way. That pressure fuels body dissatisfaction, lowers self-esteem, and even glorifies unhealthy eating habits disguised as “wellness” trends. Terms like detox, clean eating, and get healthy often mask disordered behaviors, making them seem aspirational instead of harmful.

So, what can we do? We don’t have to quit social media entirely, but we can take steps to make it a healthier space for our minds and bodies.

How to Change the Way You Use Social Media

1. Set Digital Boundaries

One of the best things you can do for your mental health is curate your feed. If certain accounts make you feel bad about yourself—whether they promote unrealistic beauty standards or make you hyper-focus on food and exercise—it’s time to hit that unfollow button.

This doesn’t mean you have to flood your feed with body positivity and therapy accounts (unless you want to!). Instead, look for influencers in areas you love—fashion, fitness, travel, home decor—who bring a realistic and uplifting energy.

A few great examples:

• Fashion: @natalieborton and @thepouf

• Fitness: @kelseywells

• Lifestyle : @danamercer @thebirdspapaya

• Therapy tips : @leltherapy @tori_ the_ therapist

The goal is to create a feed that inspires you—not one that fuels comparison and self-doubt.

2. Set Time Limits on Social Media

Ever open Instagram “just for a second” and suddenly an hour has passed? It happens to the best of us. Social media apps are designed to keep us scrolling, so setting time limits can help you stay in control.

Both Apple and Android devices let you set daily limits for apps, and Instagram even has a feature that reminds you when you've hit your designated time. Once you’re mindful of how much time you’re spending, it becomes easier to hold yourself accountable and swap excessive scrolling for real-life activities you enjoy.

3. Take a Personal Assessment Before & After Scrolling

Next time you pick up your phone, ask yourself: Why am I scrolling?

There’s nothing wrong with zoning out for a bit, but being mindful of your intentions can help you notice patterns. Are you looking for inspiration, connection, or entertainment? Or are you scrolling out of boredom, comparison, or avoidance?

Then, check in after. How do you feel?

• Inspired? Educated? Creatively stimulated? → Great! Keep following those types of accounts.

• Drained? Insecure? Low self-esteem? → Time to unfollow and reset your habits.

Social media should add value to your life, not take away from it.

Final Thoughts

We can’t control everything we see online, but we can control how we interact with it. By setting digital boundaries, following people who actually make us feel good, and being mindful of our scrolling habits, we can transform social media into a healthier, more positive space.

So, next time you catch yourself in the comparison trap, remember: the best thing you can do is take a step back and focus on what truly makes you feel good—on and offline.