A brief introduction to social media

Over the past two decades, social media has become a central part of daily life. Unlike traditional media (like TV or magazines), social media is interactive: users create, share, and respond to content. Built-in features such as likes, shares, follower counts, and comments can strongly influence how people feel about themselves and others.

As of 2025, around 4 in 5 Australians use social media, spending nearly two hours per day across multiple platforms. The most popular are Facebook/Messenger, Instagram, WhatsApp, and TikTok – with people spending the most time on TikTok, followed by YouTube, Facebook, Snapchat, and Instagram.

Many of these platforms are highly visual in nature and have a strong focus on images and videos, which means our feeds are often filled with fitness challenges, edited images, and curated “highlight reels” of other people’s lives. Researchers are increasingly concerned about how this constant exposure affects body image — and in some cases, increases disordered eating behaviours.

This article explores how social media affects body image, what signs to look out for, and practical strategies for reducing its impact on your body image.

What do we mean by ‘body image’?

Body image refers to the thoughts and feelings you have about your body. It can be positive or negative, and it impacts how you feel about yourself overall.

Negative body image might involve dissatisfaction with your appearance, distress about a particular body part, or judging your self-worth based on your body’s size or shape. It can lead to things like frequent body-checking or avoiding mirrors altogether.

On the other hand, positive body image can involve accepting or appreciating your body, even with its imperfections. It means being able to have both positive and negative thoughts about your body without letting them define your self-esteem or your day. People with more positive body image tend to have higher self-esteem, more self-compassion, and lower rates of anxiety, depression, and disordered eating.

How social media affects body image

Unfortunately, research now confirms what many suspected: social media use can have a detrimental effect on body image.

Numerous studies show that social media use is linked to body dissatisfaction and disordered eating.

One key factor is appearance comparison. Social media is full of images of idealised bodies that reflect narrow beauty standards. Many influencers use filters, airbrushing, strategic lighting, or even AI tools to alter their appearances. To viewers, these images can seem real, making comparisons inevitable and often damaging.

Another factor is algorithm-driven content. Social media platforms are designed to keep users engaged for as long as possible. If you interact with fitness, beauty, or dieting content, algorithms push more of it into your feed. Over time, your online world can become an echo chamber of unrealistic body types, making them feel like the “norm”. Seeing people with idealised bodies “rewarded” with financial success or social recognition can further reinforce that appearance is tied to worth.

Adolescents and young adults are particularly vulnerable. Studies show that adolescents who spend more time on appearance-focused platforms like Instagram and TikTok are more likely to report dissatisfaction with their bodies and a stronger drive for thinness or muscularity.

Signs your social media use might be becoming harmful

  • You spend increasing amounts of time on social media, often without realising how much time has passed.
  • You regularly compare your appearance to people online.
  • Your behaviour is influenced by what you see on social media – like how you eat, exercise, dress, or even socialise.
  • Your feed is dominated by content related to appearance, dieting, weight loss, or influencers promoting “ideal” body types.
  • You often feel worse about yourself after using social media – more self-critical, anxious, or low in mood.
  • You prefer filtered or edited versions of yourself and feel disappointed by your unfiltered appearance.
  • You’ve started considering cosmetic procedures mainly because of what you see online, not because of your own prior concerns.
  • You feel anxious, restless, or down when you try to take a break from social media.
  • You find yourself checking social media compulsively – even at inappropriate times.
  • You feel pressured to post frequently or maintain a certain image online, even if it doesn’t reflect how you actually feel.

Ways to reduce the effects of social media on your body image

Curate your feed intentionally

Unfollow triggering accounts that make you feel bad about yourself, and follow accounts that feature content that uplifts you, such as hobbies, humour, education, or body-positive creators. You can also use social media’s algorithm to your advantage: by intentionally saving and liking content that makes you feel good or inspired (e.g. travel, cooking, gardening, comedy, and pets), you can directly influence the content that appears in your feed.

Limit your screen time

Use app timers and usage trackers to reduce time online.

Set boundaries around posting

If you feel pressure to always present a “perfect” version of yourself online, experiment with posting less often or sharing more authentic, unfiltered content. Remind yourself that you don’t owe anyone constant updates.

Create daily ‘social media-free’ zones

For example, turn off devices after dinner or keep your phone out of the bedroom to wind down. Small habits like this create breathing room from the constant scroll. You could even try a digital detox over a single day or weekend to reset your perspective.

Build your social media literacy

Learn how people create highly edited or staged content using filters, lighting, posing, Photoshop, and AI tools. Being aware of these tactics helps you mentally “call out” unrealistic portrayals when you see them.

Practice self-compassion

When you catch yourself comparing, pause and ask: would I speak to a friend this way? Swap the critical thought for a kinder one, such as, different doesn’t mean worse, or I don’t know what’s going on behind the scenes of this picture.

Pause before you scroll

Ask yourself why you’re opening the app. Are you bored, lonely, or avoiding something? If so, maybe try a different activity: go for a walk, journal, call a friend, or do something creative that lifts you up instead.

Remind yourself that your worth isn’t tied to appearance

Write down or say affirmations that focus on your abilities, values, or relationships, not how you look.

Check in with your mood

After using social media, ask yourself if you feel better, worse, or the same? Use the answer as a guide to decide whether the time you spent scrolling was helpful or harmful.

Talk about what you’re feeling

If social media is making you feel down, share it with a friend or family member. You’re not the only one who feels this way.

Connect offline

Engage in real-world activities that build self-esteem and community. Spending time outdoors, catching up with a friend over coffee, or embarking on a creative project can all spark joy and meaning in ways that scrolling often can’t.

Seek out positive movements online

Hashtags like #BodyPositivity, #HealthAtEverySize, or #SelfCompassion showcase a wider range of body types and perspectives. These communities can offer more realistic representation and supportive content that celebrates diversity instead of reinforcing narrow ideals, and support more positive body image.

Building resilience offline

While adjusting your social media use can help, real change often comes from strengthening body image offline, too. Practices like mindful movement (exercise that makes you feel good, not punishing), gratitude journaling, and surrounding yourself with supportive people all help protect against negative influences online.

Developing critical thinking about media is also useful. Ask yourself: who benefits from me feeling bad about my body? And you’ll find that the answer is often industry: beauty, fashion, fitness, or cosmetic surgery. At the end of the day, these industries benefit if you feel bad enough about yourself to spend money trying to change your appearance. Recognising this can shift blame away from yourself and highlight the wider systems that encourage poor body image.

Parents and caregivers can play an important role here as well. Talking openly with children and young people about the artificial and curated nature of social media images, encouraging offline activities, and modelling self-compassion (i.e. not making negative comments about your own body or eating habits) are powerful ways to help build resilience against harmful comparisons.

Ready to make some changes?

It can be tough to cope with self-critical thoughts about your appearance and eating. If you’d like some support, start by speaking with your GP or a psychologist.

At Solasta, our team of psychologists can help you work through challenges with your body image and self-esteem. Take the first step in your journey towards better wellbeing by requesting an appointment.

About the author

Madelaine de Valle, Clinical Psychologist

Madelaine de Valle is a Clinical Psychologist who works with adults and young people aged 16 and over. Her approach incorporates humour and collaborative discovery, empowering individuals to develop resilience against future challenges.

With an interest in addressing concerns such as anxiety, perfectionism, body image, emotion regulation, stress, and self-esteem, Madelaine employs a range of evidence-based therapeutic modalities, including Cognitive Behaviour Therapy, Acceptance and Commitment Therapy, and Dialectical Behaviour Therapy. As a scientist-practitioner, Madelaine holds a PhD in Clinical Psychology.

She maintains both research and clinical roles, enabling her to stay up to date on the latest psychological evidence. Her research focusses on areas such as perfectionism, body image, and eating disorders, whilst Madelaine’s clinical background has included roles in both public and private sectors, facilitating both individual and group therapy.