It’s hard to overstate the media’s influence on people’s body image. One in three teen girls says being on Instagram exacerbates their body image issues. [1] Many adult women, men, and non-binary adults would likely say the same.

While social media sites can encourage body-positive content, these same sites also often amplify dangerous “thinspiration” posts, which can shame people with certain body types and help encourage negative body image. And even social media images focusing on healthy eating and working out can lead to lower self-esteem.

The solutions are complex, and some must start with the tech execs who build these social media platforms. But all consumers can take steps to limit exposure and keep their social time positive.

Social media is an ever-growing presence in our lives, with more and more people logging on every year.

While sites like Facebook were once the exclusive domain of the young, around 70% of Americans now use social media sites to stay connected, get entertained, and find out what’s happening in the world. [2]

But among the images of cute dogs, inspiring landscapes, and delicious food are the posts and photos of our friends and family. In many ways, these sites are replacing our real-life social outlets and are where we learn about what our loved ones are up to or achieving.

And with so many people posting about their own experiences, it’s only natural to start comparing oneself to other social media users, which often leaves us feeling worse about ourselves.

Unlike traditional media, most people have a close relationship with social media.

Our profiles are almost extensions of ourselves, with our thoughts and experiences laid bare for the world. And that may be why people engage so frequently with social media.

Up to 86% tap into their favorite sites at least once a day, while 72% check social media feeds multiple times daily. [3] And of all the risks associated with an online life, persistence might be the most insidious.

We can tap into our phones anywhere we can get a signal. But when it comes to body image, we can also be bombarded with appearance-related content and unrealistic expectations almost everywhere we go.

In general, young people (ages 18 to 29) use social media sites much more often than older people do. [2] And people with higher income levels have also been found to interact more with these platforms. [2]

But the beauty of the internet is that it’s open to everyone. Anyone with a connected device can log in to their favorite social media platform. There are no meaningful barriers to entry.

We all try to look our best on our Instagram feed; the same goes for social media influencers. So often, the images we see on social media don’t exactly reflect reality, but are instead carefully curated to make the poster look as good as possible.

But seeing these perfected images, which may even be enhanced with editing software, can negatively influence how we see our bodies, ultimately making us feel worse about our appearance.

Studies have found that the more people compare their physical appearance to those they follow on social media, the more likely they are to experience body dissatisfaction. [4] Some responders even reported body image concerns that made them want to lose weight after exposure to certain social media accounts.

Exacerbating this problem are the algorithms that drive social media sites, which are programmed to show you “related content.”

If you watch, like, or interact with content focusing on physical health and appearance, the algorithm will find other pieces of content just like this. And this added exposure could have a potentially harmful impact on body image and self-esteem. (On the other hand, viewing body-positive content can also help fill your feed with other social media users who expose body positivity.)

Social media company researchers have even admitted that the algorithm can negatively affect women’s body image. One case showed how young women with anorexia were bombarded on Facebook with images of other people struggling with eating disorders. [5]

And once the algorithm has “figured you out,” it can send you deeper and deeper down certain rabbit holes. The intent is for profit, but the result can be cruel, so media literacy programs or other educational courses about these mechanisms could be helpful.

The unrealistic expectations promoted on social media can influence our mental health and self-esteem. Still, many people try to emulate those same unrealistic beauty standards in their own social media posts.

Photo Editing Capabilities

One issue is how easy editing or retouching images on social media sites are. When the “perfect body” is just a few filters away, it can tempt many social media users to digitally alter their physical attributes. And this lack of self-love can negatively affect mental health.

Researchers say posting edited photos is closely tied to eating disorder risks. [6] The more you alter your image to seem thinner, the more negative thoughts you’ll likely have about your own body. And those kinds of negative feelings can work as a trigger for disordered eating behaviors.

Captions & Hashtags

It’s not just photos on social media that can bring on body image concerns. The algorithm also monitors the words you use for your caption.

If you mention anything about body image, body dissatisfaction, body weight, or eating disorders in the caption of your photo or use phrases like “goal weight” or “weight loss,” the algorithm will take this as an invitation to show you related content.

While comments about positive body image may lead to body-positive content or finding a body-accepting community, the reverse is also true. Captions about negative body image could lead to dangerous accounts, with some found to even explicitly promote anorexia or bulimia. [7]

Outside Reactions

Our social media posts encapsulate our thoughts, experiences, and accounts of our everyday lives. So it’s no wonder how people interact with them can feel personal.

It’s also no wonder, then, that posts that don’t get a lot of love have been linked to cycles of self-doubt. [8]

These negative feelings are related to the low self-esteem that drives any number of eating disorders. And if you’re in early recovery, these thoughts could be especially devastating.

For some people, opting out of social media sites seems the easiest way to lower risks and stay safe. But disconnecting can mean losing opportunities to stay in touch with family and friends. For as much of a problem as social media can be, it also has its benefits.

While you can’t control how social media sites work and what the machines recommend, you can take steps to stay safe and healthy online and protect your mental health.

1. Be Critical of What You See

Remember that everyone wants to look good online. The photos and videos you’re watching have likely been edited, massaged, and altered to make the subject look as good as possible. Even all the celebrities on social media can use these types of tricks.

What you’re looking at isn’t reality but rather a very curated version of the real world. Remember that every social media user, in the end, is just a regular person.

Researchers say using cognitive processing strategies, such as critically evaluating content and staying psychologically distant from it, can help you avoid unhealthy comparisons. [9]

If you’re struggling with negative body image, your therapist can help you work through body image issues by practicing these skills.

2. Recognize How Algorithms Work

While your social media site is trying to show you content you’re more likely to interact with, this can have a number of negative effects.

If you’re engaging with posts that don’t positively impact body image, you may be subject to more negative-leaning content. “Thinspiration” posts could populate your feed with only very specific body types, for example, and skew your perception of how most of the world actually looks.

For their part, programmers are working on fixes. Meta is working on a nudge function, for example, which might show you travel or animal images when you’ve been consuming diet and exercise content exclusively. [10]

But for the most part, a little social media literacy can go a long way toward keeping a realistic view of the images you’re shown.

3. Limit Your Time

Between its ease of access and near ubiquitousness, social media can feel hard to escape. But spending some time away from the screen can significantly impact your outlook.

Make a commitment to spend some time away from social media to focus on other things you care about. Maybe you’d like to spend more time with friends in real life. Perhaps you’d like to pick up a new hobby, or go for more bike rides or walks.

Whatever it may be, you may find the excuse to step away from social media refreshing and use that time to cultivate a more positive image of the world and your place in it.