Social Media, Body Image, and Self-Esteem in Your 20s
Open your phone, and within seconds you’re scrolling through carefully curated images: toned bodies, glowing skin, perfect homes, flawless outfits. For emerging adults, social media can feel like both connection and comparison; a place where everyone else seems to be thriving while you’re left wondering: Why don’t I look like that? Why don’t I feel like that?
It’s no surprise that body image struggles and dips in self-esteem are so common in your 20s. This stage of life is already filled with questions; Who am I? What matters to me? Where do I belong? and social media adds a constant layer of “not enough.”
Why Social Media Hurts Self-Esteem and Body Image
Social media isn’t inherently bad, but the way it’s designed can make comparison almost unavoidable. Here’s why it often impacts self-esteem so strongly:
◦ Highlight reels vs. real life. We rarely see the messy, unfiltered moments. Comparing your behind-the-scenes to someone else’s highlight reel sets you up to feel inadequate.
◦ Endless comparison. With endless scrolling, there’s always someone who seems fitter, more successful, or more confident. It can feel like you’re falling behind even when you’re doing well.
◦ Changing trends. Body types, beauty standards, and wellness ideals shift constantly. One year it’s “strong is beautiful,” the next it’s something else. Keeping up can feel impossible.
◦ Identity still forming. Emerging adulthood is already a time of exploration. Social media magnifies that uncertainty, making you feel like there’s a “right” way to look, live, or succeed.
Signs Social Media May Be Impacting Your Self-Esteem
Not all social media use is harmful, but if you notice these patterns, it may be taking a toll:
◦ Feeling worse about yourself after scrolling
◦ Constantly comparing your looks, lifestyle, or success
◦ Avoiding pictures of yourself or heavily editing them
◦ Thinking, “I’ll feel better about myself when I look like…”
◦ Obsessing over likes, comments, or engagement
These signs don’t mean you’re weak or superficial; they mean you’re human. Social media is built to trigger comparison, and it takes intentional effort to step back.
How to Protect Your Self-Esteem from Social Media Pressure
The goal isn’t to quit social media completely (unless you want to). Instead, it’s about using it in ways that protect your mental health. In our therapy work with emerging adults in Illinois and Michigan, we often suggest practical strategies like:
◦ Curate your feed. Follow accounts that inspire without triggering comparison. Unfollow or mute accounts that leave you feeling worse.
◦ Limit screen time. Give yourself intentional breaks. Even 15 minutes less scrolling each day adds up over time.
◦ Shift perspective. Remind yourself: most of what you see is filtered, posed, and carefully crafted; not the full truth.
◦ Anchor offline. Build self-esteem in areas untouched by algorithms: hobbies, friendships, creativity, or community involvement.
◦ Reflect after scrolling. Ask yourself: Do I feel better or worse after this? Let the answer guide how and when you use social media.
How Therapy Helps With Self-Esteem and Body Image
Sometimes, the pull of social media runs deeper than quick fixes. For many, it ties into identity, cultural expectations, or long-standing struggles with confidence. Therapy provides space to untangle those layers and rebuild self-esteem from the inside out.
At Sohail Counseling & Care, our therapists help young adults in Illinois and Michigan:
◦ Explore the roots of body image struggles and comparison
◦ Challenge negative self-talk and replace it with compassionate inner dialogue
◦ Build resilience against cultural or online pressures
◦ Develop healthier boundaries with social media use
◦ Strengthen self-worth that doesn’t depend on appearance or likes
With consistent support, clients often find they can enjoy social media without feeling consumed by it.
A Gentle Reminder About Body Image and Self-Worth
Your worth is not defined by likes, filters, or algorithms. You are more than a highlight reel. Self-esteem grows not by becoming “perfect” but by embracing yourself as you are; real, imperfect, and human.
Social media can shape the way you see yourself, but it doesn’t have to define it. You get to choose which voices matter, and your own voice deserves to be the loudest.
