How to Protect Your Body Image on Social Media
Let’s be real: most of us spend a significant amount of time on social media, whether we like it or not. Personally, I’m constantly navigating how to set boundaries with it because endless scrolling is always right at my fingertips.Sometimes, social media feels fun and lighthearted. It can be a great way to learn new things, laugh, or connect with others. But other times, it can shift into something that feels a lot heavier, a space filled with comparisons, especially body comparisons.
You might be scrolling without thinking, and suddenly you see a photo that stops you in your tracks. Maybe it’s a fitness influencer showing off their abs, a celebrity posting a “candid” vacation shot, or even a friend sharing a new outfit or gym photo. And before you realize it, you’re comparing your body to theirs.
And it’s not just you. Research continues to show that social media increases how often and how intensely we compare ourselves to others, especially when it comes to appearance. But here’s the thing: social comparison isn’t inherently bad. It’s actually a normal and deeply human behavior. It’s part of how we understand ourselves in the world. But when these comparisons are constant and mostly about our bodies, they can start to erode our sense of self-worth and body trust.
When we’re constantly exposed to filtered, posed, and curated images of other people’s lives and bodies, our brain begins to take those as the “norm.” It becomes harder to remember that what we’re seeing isn’t reality but rather a highlight reel.
Why Social Media Affects Body Image So Deeply
Social media isn’t neutral. Every time you scroll, your brain is processing images and information that can shape how you feel about yourself.
Apps are designed to keep you engaged. The more you scroll, the more they show you of what gets your attention. So if you pause on a photo of someone’s body, the algorithm takes note, and you’ll start seeing even more of that type of content.
It’s not your fault that you get stuck in comparison too! It’s a biological and psychological reaction. Your brain is wired to evaluate where you stand in a group and to keep you safe by helping you fit in. But the modern world, and with social media especially, it takes that instinct and turns it into a 24/7 comparison machine.
This can lead to a cycle of:
Increased body dissatisfaction: Feeling worse about how you look after scrolling.
Disconnection from your body: Treating your body as an object to fix rather than a home to live in.
Heightened anxiety and shame: Especially when you feel like you can’t “measure up.”
If you’ve ever found yourself closing Instagram or Tik Tok and suddenly feeling worse about yourself than when you opened it, this is why.
How to Set Boundaries and Protect Your Body Image
Here’s what I encourage you to try this week: get curious before and after you scroll.
Before opening social media, pause and ask yourself:
Will I find what I’m needing right now on social media?
If not, what might I really be needing instead?
You may be needing things like connection, comfort, touch, laughter, rest, a break, or inspiration. Social media can sometimes meet those needs, but often, it can’t.
Then, after you scroll, check in again:
How am I feeling right now?
How am I feeling about my body?
Did I get what I hoped I would out of that experience?
These small check-ins can create a powerful awareness of how social media impacts you and your body image. They help you notice patterns and decide when it might be time to set a boundary, take a break, unfollow, or mute certain accounts.
You might also explore:
Following more body diverse and body-liberated social media accounts
Setting time limits for scrolling
Moving apps off your home screen
Or scheduling specific “scroll times” rather than opening them impulsively
These are all small, compassionate ways to care for your nervous system and body image.
Getting Curious About Your Body Image, Not Critical
This isn’t about blaming yourself for comparing, but rather it’s about becoming aware.
Each time you check in with yourself, you’re building the skill of embodied awareness: learning to notice how things feel in your body and what they create in your mind.
You might notice that certain types of content help you feel energized or inspired, while others leave you feeling anxious, self-critical, or disconnected. That’s information you can use to make more intentional choices online.
And the truth is, setting boundaries with social media isn’t just about protecting your body image, it’s about protecting your energy, time, and self-worth.
You deserve to have a relationship with your body that feels peaceful, not performative.
If You Take One Thing Away
Social media isn’t going anywhere, but you have more power than you think.
By pausing to notice how social media impacts your emotions and body image, you can create space for more choice and less comparison.
You’ll also love…
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Author bio: Katherine Metzelaar, MSN, RDN is an non-diet registered dietitian and founder of Bravespace Nutrition. She helps people heal their relationship with food and body image, overcome diet culture pressures, and cultivate a compassionate, non-diet approach to eating and self-care. Katherine empowers her clients to trust their bodies, enjoy food without shame, and experience freedom from restrictive dieting.
Ready to Feel More Peaceful in Your Body both Online and Off? Let’s Talk.
Creating a better relationship with your body and food takes time, especially when you exist in a (social media) world that is telling you what you should and shouldn’t be eating. In her Seattle, WA-based nutrition counseling practice, Katherine would be honored to help you heal your relationship to food and body image. She offers a variety of services including support for eating disorders, body image, intuitive eating, bulimia treatment, anorexia treatment, binge eating, and chronic dieting. She also offers a women’s body image course called "You're Not Broken". For more information, please feel free to visit the blog, FAQ, resources page, or contact now to get started!