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Self-Care5 min readNov 10, 2025

The Comparison Trap: Social Media and Your Mental Health

Shelja Ghai

Shelja Ghai

M.A. Counseling Psychology

Scrolling through Instagram and suddenly feeling worse about your life? You're not alone. Social media is designed to show the best moments, not the full picture.

The Problem

  • We compare our everyday to others' highlights
  • Algorithms show us 'perfect' content that triggers insecurity
  • Time spent scrolling often replaces real connection
  • The dopamine hits keep us coming back despite feeling worse

    • Signs Social Media Is Affecting You

  • Feeling inadequate after scrolling
  • Checking your phone first thing in the morning
  • Comparing your body, career, or relationships to others
  • Spending more time online than with real people

    • Mindful Social Media Use

  • Curate intentionally: Unfollow accounts that make you feel bad
  • Set time limits: Use app timers to create boundaries
  • Notice your feelings: Before and after scrolling, how do you feel?
  • Create more than consume: Shift from passive scrolling to active engagement
  • No phones in bed: Protect your sleep and morning peace

    • Remember: What you see online is curated. Your life doesn't need to look like a feed. πŸ’œ

    Shelja Ghai

    About Shelja Ghai

    Shelja is a counseling psychologist with an M.A. from Amity University. She's passionate about making mental health accessible and creates safe spaces for healing, growth, and self-discovery.

    @psychewithshlzz
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