Feeling Insecure After Scrolling?
Well, we all have been there. Haven't we? You sit down for a five minute break, open a social media app, and feels a sudden drop in your energy and almost thirty minutes later, you feel heavy. But what made you feel like this suddenly? Maybe, you saw a peer's promotion, a friend of yours who has gone to a solo trip or a group friend tour, or an influencer's flawless skin. Seeing this, you feel like stagnant, your living room which is always so decorated and neat and clean, appears to be messy, and most importantly, your self esteem takes a hit on your health, both mental and physical.
If you ever feel like insecure after scrolling, the first thing that you should be knowing is that you are not at all alone! This is a modern psychological epidemic, prevalent among the young generation of today, but there is good news for you as well: It has a treatment option. Let's discuss.
1.The Science Behind This “Social Media Comparision”:- As we know, humans are social animals. For thousands of years and maybe even before, we have measured our progress by observing those who are around us. This is a psychological phenomena, known as- “ Social Comparison Theory”. When we step into the digital world, we compare our lives with those topics 1% filtered moments of someone else’s life whom we don't even know. When we scroll through these apps, our brain doesn't naturally differentiate between a filtered advertisement and reality. It simply fills a “ lack” in our lives, that results in the harmful trigger of the release of cortisol hormone.
2. Noticing your “ Insecurity Triggers": In order to deter this cycle of insecurity from disrupting your life, you need to start identifying the factors that actually triggered you. It could be any or all of the following:
A. “Does seeing the luxury of others makes me feel jealous?”
B. “Does seeing the luxury travel of others make me feel financially weak?”
C. “Does seeing a fitness influencer make me feel insecure about my own body?”, etc. if you can recognise these triggers, then it will easier for you to address these triggers.
3. The Illusion Of The Highlighted Reel: The most important mantra for your digital well being is: Never Ever Compare Your "Behind The Scenes Of Your Life" With Someone's Highlighted Reel. You should be aware that social media apps are nothing but a curated gallery, where the account holders rarely post about the negative aspects of their life. So, when you scroll, you are seeing nothing but the edited versions of someone's reality.
4. Curating Your Digital Environment: No one will let someone know on their door and insult them for nothing? Similarly, why are you allowing someone to insult you through their phone screens. If you see that the accounts you are following are affecting your mental health, unfollow them immediately. There is no perfect timing for this. Do what is needed for your own peace because at the end of the day, it is "YOU" who will bear the consequences. Follow only those accounts which contains contents that are fun, entertaining, educational and at the same time informative too.
5. Result Proven Strategies To Stop This Cycle: If you ever happen to find yourself again going through the same phase of insecurity while mid scrolling, you can apply these methods to overcome:
A. The Five Sense Grounding Method: Put the phone down and name 5 things you can see, you can touch, you can hear, you can smell and you can taste. This way, it will help you come out of the artificial reality of digital world and help you return to the reality.
B. Set a " Scroll Limit": There are few apps such as " Apple's Screen Time" or "Android's Digital Wellbeing" to set time limits for your social media scrolling.
C. Practicing The Art of Gratitude: You can learn and practice the art of gratitude: Writing down three things you are proud of in your own life. Keep remind yourself that the small progress you have made is not instagrammable.
6. Right Time To Seek Help: You should know when to seek help, occasional insecurity is absolutely normal, however chronic social media anxiety is something which should not be left ignored for a long time. If you find yourself that you are not able to put down your phone, or realize that your self worth and confidence lies entirely upon the digital world, consider speaking to a health professional. There are few organizations as well like NAMI, which offers valuable resources for managing and tackling with digital age anxiety.
Final Thoughts:
At the end of the day, you should always remember and keep reminding yourself that you are a lot more than just a appealing collection of who has likes your posts or who has followed and who has not. The digital world is just a technology which should be working for you and not against you. So the next time you feel heavy after scrolling down the apps, take a deep breath. Remind yourself that you are enough, and accept yourself as exactly as you are, because it is without any filters.
