When the Algorithm Harms Your Mindset and Body Image
I’m sure you've experienced it before. You're scrolling through your Facebook feed and you see a friend from high school or college who looks amazing. They are on some exotic beach vacation and are having the time of their life. Meanwhile, you're stuck at home feeling less than cute at the moment.
Or, you're looking through Instagram and everyone seems to have the perfect body, perfect skin, perfect clothes, and perfect life ( that’s the Instagram facade). It's easy to feel like we don't measure up when we compare ourselves to others on social media. But the truth is, those "perfect" people are usually just as insecure as the rest of us.
I am sure you have heard this narrative time and time again, and you are really good at rehearsing the next steps:
Follow accounts that make you feel good: Fill your feed with images and messages that inspire you, make you laugh, or simply make you feel good about yourself. There are plenty of body-positive accounts out there that can help counterbalance the negative voices in your head.
Don't take everything at face value: Just because someone looks happy and put together on social media doesn't mean they actually are. We all have our own struggles, no matter how perfect things may seem from the outside looking in.
Remember that comparing yourself to others is futile: We all have different strengths and weaknesses, so comparing ourselves to others is an exercise in futility. Accepting and celebrating our uniqueness is what will ultimately lead to happiness – not trying to be someone we're not."
This isn't a post to repeat those same metrics and advice. I want to dive deep into some realities of what is happening behind the scenes. It’s good to remember, but the issue is truly deeper than that.
The negative impact of the way we see ourselves online
It's an undeniable truth of our modern age - with the rise of social media, has come to a corresponding rise in our ability to scrutinize ourselves. From appearance comparisons to constant exposure to staged perfection, it's increasingly easy to become overwhelmed by negative thoughts of not measuring up. Not to mention that when we see messages that have been repeated to us by friends and family. It's a challenge not to internalize them as true when social media reinforces them hour after hour.
That said, it's important to remember that the image we portray online doesn't define us as people. Insecurities can stem from many different places and though it may not be easy, embracing ourselves for who we are is essential for a happier and healthier existence.
How social media and search engines are affecting our mental health
Our digital age has simultaneously been both a blessing and a curse in terms of our mental health. On the one hand, social media gives us access to an instant global community, while search engines enable us to access information with more speed and accuracy than ever before. On the other hand, our heavy reliance on these digital technologies can lead to a feeling of isolation and burnout. As Brene Brown reminds us: “Connection is why we are here. It’s what gives purpose and meaning to our lives." Therefore, it’s important for each of us to make conscious decisions about how we consume media and technology so that we can leverage them for their positive aspects while also prioritizing connection in all areas of life. Even as technology advances, let’s never forget why it was created—to foster connection between people.
A deep truth within AI, Search Engines, and the Way We see ourself
Another point that isn't talked about much is how the search engine is programmed to enhance our user experience. When we are looking for food choices near me, it pops up with a ton of choices or if you are looking for new dresses the world is at your disposal. But what happens when you search for something once?
Well, suddenly your Instagram ads, Facebook ads, reel suggestions, and tik toks are curiously related to the same topic. Now, to point out the obvious, search engines and AI like Google Home, Siri, Cortana, and Alexa are trying to be useful. After all, that's what it was created for. As technology improves, search engines are trying to guess what we want. They are the most eager hosts and hostesses you have ever encountered. Seems great right?
So why does this matter on a topic like body image?
Here is why this matters. If you are looking for "how to get skinny", "how to lose 10 pounds", and so on, guess what the search engine thinks you always want to know about. How to change yourself. Suddenly skinny tea and non-FDA-approved weight loss vitamins are flashing on your pages because the search engines think that's what your main interest is.
So what is the problem?
Now, your social content becomes full of weight loss videos, healthy eating ( usually involving unhealthy restrictions), workout routines ( that don’t work), every influencer’s program for mindset, weight loss, body image, self-love, and so on. On top of this, they may not be based in fact, which can be triggering, demeaning, and create the idea in your mind that what you are doing isn't enough, triggering your perfectionism, and telling you, you need this to reach your goals. This not is healthy for your overall mental health.
If we are not filtering and being mindful of how we are searching on these search engines, we will constantly be exposing ourselves to harmful content. Now, as a digital marketing and mental health specialist, there are more nuances in the field of AI, search engines, advertising, and so on. So this is only scratching the surface of understanding the impact these resources have on us.
The algorithm, social media, and AI are not meant to be the enemy
This isn't meant to villanize the opportunities we have with digital media, but just in the same way if we continue to do the same habits day in and day out that go against our goals, we don’t reach them. Likewise, if we continue to search for content that the algorithm believes is all we want to see, then we will never be able to fully heal and separate our minds from Instagram perfect and the reality that sometimes we have stretch marks or pooches on our stomachs. We need to continue to remember that we are human and allowed and expected to have imperfections.
So how can I be intentional with the search engine to reduce my exposure to harmful content?
First, think about what you’re searching for and why. Searching with intention requires being mindful of the words that you use in your searches. Ask yourself, “Are my searches sending me down a path I don’t actually want to go down? Are they reinforcing negative beliefs or unhealthy behavior patterns?” If the answer is yes, it may be time to consider changing the way you search.
There are a few different ways you can do this:
1) Use different words in your searches. For example, instead of searching “how to lose weight fast,” try “how to love my body.”
2) Consider the source of your results. It’s important to make sure that you’re not just relying on information from one website or person. Try researching different sources and looking for a well-rounded approach to whatever it is you’re searching for.
3) Take breaks from using search engines. If you’re feeling overwhelmed with the results you’re seeing, take a break from searching and find another way to address your needs.
By being mindful of how we use search engines, we can reduce our exposure to potentially harmful content that reinforces negative beliefs and unhealthy behavior patterns. We can also use it as an opportunity to challenge ourselves to think differently and look at things from a different perspective. Taking these proactive steps can go a long way in helping to foster a healthier relationship with our body image issues.
Another tip is to use search engines like Duck Duck Go that keep your search history private and don't serve ads based on your search results. This will help to keep your search history from being tracked and ensure that what you’re seeing is more objective and not tailored to personal preference.
The bottom line is that while search engines can be a great tool, they can just as easily have negative bots and IP addresses from tracking you and using this information to push other digital marketing ads and scams to come your way.
Self-Care and Protection After Experiencing the Harmful Affects of Technology
In a world that is increasingly driven by social media, it's more important than ever to be aware of the potentially harmful effects of these platforms. While there are many benefits to using social media, we need to be aware of the ways it can impact our mental health. Here are some things we can do to protect ourselves from the harmful effects of social media:
Limit our time on social media. We should be mindful of how much time we're spending on these platforms and make sure we're using them in moderation.
Be aware of the way social media makes us feel. If we find that scrolling through our feeds is making us feel anxious or down, we should take a break.
Connect with people in real life. Social media should supplement, not replace, our face-to-face interactions.
Be critical of the content we consume on social media. We should remember that not everything we see online is true or representative of reality.
Practice self-care. This includes taking breaks from social media, getting enough sleep, eating healthy, and exercising regularly.
By being aware of the potential risks of social media and taking steps to protect ourselves, we can still enjoy the benefits of these platforms while staying mentally healthy.
Steps we can take to improve our self-esteem instead of following the trends on search engines and media platforms
Social media with body image can be a double-edged sword, entrenching body image issues while also providing a supportive online community through which to advocate body image recovery. Instead of following whatever trend is currently circulating the search engines, we should focus on personal growth and development. This can include “checking in” with ourselves about our feelings and actively seeking out healthy activities to nourish physical and mental well-being. With an effort towards building healthy self-esteem, we can start to recognize our own strength and body worthiness, understanding that each of us has unique traits that make us beautiful in whatever size or shape we are.
Why it's important to talk about these issues with others
Talking about sensitive and important issues may be uncomfortable or challenging, but it's essential for progress. For example, when people discuss difficult social and political topics with each other, they can begin to gain a deeper understanding of the issue. They recognize how the issue affects them on a personal level and how it intersects with the lives of others around them. By discussing key issues, people can build empathy that encourages meaningful dialogue and possible solutions.
As Michelle Obama said, “When you’ve worked hard, and done well, and walked through that doorway of opportunity...you do not slam it shut behind you…you reach back and you give other folks the same chances that helped you succeed.”
Taking this advice to heart means talking about social media and body image issues with others. It's important for individuals to open lines of communication if we ever want to create real change.
The effects of social media and search engine filters on our body image and self-esteem are an ever-evolving topic. It’s hugely important to recognize the harmful impacts these platforms can have on our mental health, and how we view ourselves in relation to each other. We must take steps to practice self-care and protect ourselves from feeling overwhelmed or inadequate because of our online experience.
Starting off with little things, such as limiting our time on social media and ending comparisons with others, are two great places to begin. However, for more intensive changes, there are activities such as meditation, journaling, and cognitive reframing that can be helpful too.
Additionally, it’s so important to reach out for help and support when needed– whether it be to family members, journal, or talk with psychologists/therapists. It can be incredibly beneficial (for one's mental well-being) to talk about social media and body image issues with supportive people who understand what you're going through.
All in all, understanding the effects of online culture gives us the power to make necessary changes in order to create a sustainable sense of self-rendering within ourselves. What better way than now to express just how powerfully capable those of us engaging in this dialogue truly are?
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My invitation is for all of us, especially those engaging in this discussion to lean into the journey together trusting that we'll come out even stronger than before eventually shifting society’s perceptions around these topics from one static position into an open space where actual conversations occur - conversations that center on exploring solutions and creating opportunities toward a healthier future generation where being connected in both digital spaces IRL (in real life) is celebrated not shamed. What are your thoughts on this changing topic? If you need support with managing mental well-being with disordered eating as a high achieving individual, my Understanding the Basics about Disordered Eating program may help or grab my free eBook on Slowing Down.
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