What we used to think vs. what we know now
Older views often painted social media as uniformly harmful to self-esteem, but recent research shows the picture is more nuanced. The key shift is that the effect depends heavily on the type of comparison you make and how you engage with content. For instance, a 2024 study found that viewing Instagram images that trigger upward comparison (seeing someone more attractive or successful) significantly decreased body-esteem scores, while downward comparison (seeing someone less fortunate) actually increased both self-esteem and body-esteem [3]. So it's not social media itself that's the problem—it's the direction of your comparisons.
Another important revision is that the relationship can be a vicious circle, not just a one-way street. A 2023 study using three different designs (correlational, experimental, and diary) found that people with more depressive symptoms tend to engage in more upward social comparisons on Instagram, which then worsens their self-esteem and mood, creating a feedback loop [5]. This means that if you already feel low, you're more likely to compare yourself upwardly, which makes you feel worse—a cycle that was previously underappreciated.
Does social comparison always hurt self-esteem?
No, it doesn't always hurt—the direction of comparison matters a lot. In a controlled experiment, participants who viewed downward comparison images on Instagram (e.g., less idealized posts) showed a significant increase in both self-esteem and body-esteem scores, while those in a neutral condition saw no change [3]. This suggests that not all social media exposure is damaging; it depends on what you're comparing yourself to.
However, upward comparisons are more common on social media because users tend to post their best moments. A 2025 survey of 63 Chinese social media users found that a stronger tendency to compare yourself with others negatively predicted self-esteem (a statistical effect size of β = -1.03, p = .042), meaning that for every unit increase in comparison tendency, self-esteem dropped by about one point on the scale [2]. The same study also found that positive emotional responses to online content predicted higher self-esteem (β = 0.56, p = .024), so your emotional reaction matters too.
Can you protect your self-esteem while using social media?
Yes, there are strategies that seem to help. A 2023 pilot study tested a brief web-based intervention that taught college students a skill called "social savoring"—feeling happy for someone else's good fortune instead of comparing yourself to them. Over 14 days, participants who practiced social savoring reported significantly higher state self-esteem on days they used the skill more (p = .01), and their use of social savoring increased over time, suggesting they found it helpful [1]. The intervention also led to higher performance self-esteem compared to a control group (p = .02).
Another protective factor is how you use the platform. A 2022 study of 427 medical students found that while 47.5% compared themselves to others on social media, the type of platform mattered—Snapchat use was positively correlated with self-esteem, while TikTok use was negatively correlated with weight status concerns [4]. This suggests that choosing platforms and content that trigger less upward comparison may help. The same study also found that younger users and women were more vulnerable to loneliness and lower self-esteem, so being aware of your own risk factors is important.
Sources used in this answer
Intervening on Social Comparisons on Social Media: Electronic Daily Diary Pilot Study
A pilot study of 55 college students found that a social savoring intervention (feeling happy for others) led to significantly higher state self-esteem on days it was used (p = .01) and higher performance self-esteem vs. controls (p = .02).
Understanding the Impact of Social Media Behaviours on Self-Esteem: The Roles of Social Comparison, Emotion, and Engagement among Chinese Media Users
A survey of 63 Chinese social media users found that stronger social comparison tendency negatively predicted self-esteem (β = -1.03, p = .042), while positive emotional responses predicted higher self-esteem (β = 0.56, p = .024).
Social comparison on Instagram, and its relationship with self-esteem and body-esteem
An experiment on Instagram images found that upward comparison significantly decreased body-esteem scores, while downward comparison significantly increased both self-esteem and body-esteem scores.
Body-Esteem, Self-Esteem and Loneliness among Social Media Young Users
A study of 427 medical students found that 47.5% compared themselves to others on social media; Snapchat use was positively correlated with self-esteem, while TikTok use was negatively correlated with weight status concerns.
Depressive symptoms and upward social comparisons during Instagram use: A vicious circle
Three studies (total N = 835) showed that depressive symptoms and upward social comparisons on Instagram form a vicious circle, worsening self-esteem (Cohen's d range = 0.01 to 0.10) and mood, mediated by self-assessment motivation.