It’s normal to feel self-conscious about your photos from time to time, but when does self-judgment go too far? Selfies and filters create a culture of anxiety and comparison that’s hard to drown out. .
“For the first time in human history, we carry around devices that we use to take and share photos,” says facial plastic and reconstructive surgeon Dr. Patrick Byrne. “That has led to an obsession with how we look on screen, and has fundamentally changed the challenges people face.”
Dr. Byrne explains how social media affects self-image and how today’s photo editing culture amplifies a condition called body dysmorphic disorder.
The relationship between social media and body image
Thanks to filters and photo editing apps, it’s now easy to take the “perfect selfie.” But you may not realize exactly how much editing goes on behind the scenes of what we post on social media.
“When you post a photo of yourself or join a Zoom call, you may be shocked and disappointed by the fact that you’re not as attractive or perfect as you appear on social media,” says Dr. Byrne. Point out. . “For some people, this can be a source of anxiety and shame.”
That anxiety and shame can quickly develop into self-esteem issues and even body dysmorphic disorder (BDD). BDD is a mental health condition in which a person becomes preoccupied with thoughts about their appearance and the flaws they see in themselves.
“Body dysmorphic disorder is characterized by an overwhelming concern about one or more physical defects,” explains Dr. Byrne.
Is body dysmorphic disorder the same as low self-esteem?
No, struggling with self-image does not automatically equate to body dysmorphic disorder (a specifically diagnosed condition). People with BDD can become so preoccupied with thoughts about their perceived shortcomings that they have difficulty holding down a job, are too anxious to leave the house, or deal with depression and substance abuse. You may do so.
But even if you don’t have body dysmorphic disorder, you can still face very real self-esteem insecurities that begin with or are exacerbated by what you see on social media.
“Everyone feels these things from time to time,” Dr. Byrne clarifies. “Some of the characteristics seen in body dysmorphic disorder are also seen in people who don’t have the disorder.”
How (and why) social media affects your body image
Have you ever looked in the mirror and liked what you saw, only to hate the picture of yourself? He says he often sees this kind of thing happening in his office. They look in the mirror and tell him, “I don’t really see here” or “I don’t really see.”
“Then they instinctively pull out their phones and start showing us that their nose is too big or too crooked,” he continues. “This is an incredible dynamic that suggests the image on your phone is more reflective of reality than the actual physical you sitting in the room.”
A study of teenage girls found that the more time they spent on social media, the more likely they were to experience “body dissatisfaction” and depression. But teens aren’t the only ones who can have this kind of internal reaction to what they see online.
“Everyone tends to worry about their appearance and certain characteristics they want to change,” admits Dr. Byrne. “From the classic wish that I looked a little different to the extremes of body dysmorphia, there are many shades of gray in between.”
Let’s dig a little deeper into some of the reasons why social media can be so deceptive and make you feel bad.
Filters and editing tools are everywhere
These days, it’s easy to edit your photos to your liking, from simple FaceTune “touch-ups” to TikTok filters that completely change your facial features, to nearly undetectable AI tools that distort the size and shape of your body.
“We find that filters and editing tools cause a lot of self-consciousness and anxiety,” says Dr. Byrne. “If you don’t like how it looks on your screen, just swipe your finger across the screen and it will magically fix it.”
A UK report surveyed 175 women and non-binary people aged 18 to 30. We found that 90% of respondents had used filters or photo editing tools to alter their photos before posting them online.
You can view your images non-stop
The average American checks their cell phone 144 times a day. many Your face (and the faces of others) on social media. Constant exposure can cause damage.
“We started to see that even before using filters, many people believed they looked worse than they actually were,” says Dr. Byrne. everytime on social media platforms. ”
Additionally, many of us now work remotely and stare at images of ourselves all day long, not just on social media but also on video calls with colleagues.
“People spend hours a day on screens for virtual meetings, often with unfavorable viewing angles and poor lighting,” he added. “Sometimes people come in and say they need a neck lift, and when I ask them why, they say, ‘He’s been staring at his neck on Zoom all day.'”
Technology distorts your appearance
What you see on your phone is not what other people actually see. And even without filters, technology doesn’t always tell us the truth.
Mirroring (where your selfie is the opposite of how you actually look) can give the impression that your face’s size and symmetry are exaggerated. One study also found that taking selfies can distort the proportions of your face, making your nose appear up to 30% larger than it actually is.
“There are many ways in which technology introduces cognitive distortions,” explains Dr. Byrne. “For example, we take high-depth, professional studio images of patients, but sometimes people see that exact image of themselves on our screen and get confused and wonder what the problem is. They are building their self-image based on a medium that distorts their facial features.”
Comparison games can damage self-esteem
There’s an old saying that “comparison is the thief of joy,” and nowhere is that more true than on social media.
Even in the early 2010s, long before today’s filters and photo-editing techniques evolved, social media (primarily Facebook at the time) allowed users to share themselves and their bodies with the bodies of others. Research has shown that people begin to compare their
“People are becoming more and more image-obsessed, and I think advances in social media algorithms are driving some of that,” Dr. Byrne reflects. “This is a really unhealthy dynamic, especially for young people who are still developing their self-esteem.”
How to stop obsessing about your “flaws”
So what could be the solution? Well, like many things in life, there is no easy way to move forward. But here are some steps you can take to curb your tendency to criticize yourself and stop the comparison game in its tracks.
take a break from social media
If your self-esteem is depressed by your social media use, it’s time to step back. Know when to unplug and practice going analog by limiting your online time, scheduling your social media use, and incorporating mindfulness techniques.
Recognize the limits of technology
Remember: You are a fully 3D human being, and others see you as moving, moving, vibrant, and multidimensional. Photos and videos are only a snapshot of time and are not necessarily accurate.
“Try to take digital data sources with a grain of salt,” advises Dr. Byrne.
accept imperfection
Did you know that only 2% of the world’s population has symmetrical faces? This is quite rare, and even symmetry is far from perfect.
“Every face has ‘imperfections’, areas of the face that deviate from the aesthetic ideal,” Dr Byrne points out.
Additionally, most people’s brains aren’t actually very good at identifying other people’s faces or remembering details. This means that you almost certainly know more about yourself as being “wrong” than anyone else.
Work on self-love and acceptance
Back in 1999, the band Lit sang: “It’s no surprise to me, I’m my own worst enemy.” This is true for many of us, but especially when it comes to self-esteem and what others notice about us.
“I hope you realize that, like most people, you’re probably more critical of yourself than anyone else,” says Dr. Byrne. “It’s important to try to choose more positive self-talk.”
Strive to build a healthy self-image. And if body positivity seems too out of reach, aim for body neutrality, a more centrist approach focused on self-love and acceptance.
Get tips from confident people
Do you know the saying, “Fake it till you make it”? This may be easier said than done, but Dr. Byrne has some tips to help you give it a try.
“Confident patients tend to select from all their images of themselves the memories that look good,” he says. “That’s how they think the world sees them.”
If you struggle with self-esteem issues, you may have a tendency to dismiss or dismiss your good image of yourself as a fluke. But think about it. If your main assumptions are: bad Your photos are the best representation of who you really are, so why isn’t the opposite simply true?
Ask for help if you need it
You may think that changing your appearance with surgery, fillers, or injections will make you feel better. But this is often not the case — especially For people with body dysmorphic disorder.
“BDD patients say at most 20% of the time that the treatment they received was helpful,” says Dr. Byrne. “But in my own clinical practice over the years, I think the answer is much less.”
why?Because what really matters is not how you look, but how you act think please look. BDD is a mental health condition, meaning it requires mental health treatment.
“Surgery and other cosmetic treatments are not effective in these patients, so if there is a strong suspicion that they have BDD, we do not perform surgery,” says Dr. Byrne. “They are not equipped to experience the psychological effects of cosmetic interventions, so we need to support them in other ways.”
Cognitive behavioral therapy (CBT), a type of talk therapy, has been shown to help people dealing with a variety of mental health conditions and life situations, including:
- anxiety.
- Body dysmorphic disorder.
- depression.
- Eating disorders.
CBT is so helpful that plastic surgeons also recommend it to people who have undergone major facial surgery.
“It helps people who have had reconstructive surgery realize that, despite their concerns, others don’t scrutinize facial details as much as they do,” Dr. Byrne says. “This is a mental shift that takes practice and time to change habitual thought patterns.”
Be realistic about what the procedure can do
It’s perfectly okay to want to change something about your body and seek out cosmetic surgery or Botox. It’s even natural.® or any other kind of procedure for that matter.
However, it is also important to know what these steps can and cannot do. That is, its contents remain unchanged. internal.
“Even if the surgery is successful, changing the appearance of your face alone won’t solve all of your life’s problems,” Dr. Byrne says. “It certainly helps your self-image, but you’re still the same person even with the same things going on in your life.”