Instagram can lower self-esteem, make you unproductive: Here's how to break away

By Nayamat Bawa


Twenty five-year-old Ridhi had classic symptoms of depression when she came for treatment. She held a high position in the public sector, but still reported being not good enough and had a sudden onset of a very under-confident and nervous image about herself. During the course of therapy, it became absolutely clear that she was spending a lot of time on social media and was feeling inadequate and less successful in her life in comparison to others around her. She spent most of her non-working hours on Instagram, mostly comparing herself to others, editing pictures and using unrealistic filters to somehow match up to others. What bothered her was that everyone seemed to be financially better off, in more loving relationships, having better homes, dream jobs and travelling the world. She was filled with a sense of emptiness and complete worthlessness. The depression seemed absolutely unbearable. It was in therapy that she was made to realise that social media is a place where most people put up their best and unreal face forward. Everyone like her would have felt the same way about others. Eventually she had to learn to disconnect from the online world and spend more time with her loved ones in the real world.


Social media platforms like Facebook, Instagram and WhatsApp are great mediums to stay connected with your loved ones. However, there are certain limitations and serious repercussions of the use of social media, especially on a person’s mental health. Here is how they tend to affect our emotional well-being:


Low Self Esteem and Confidence
One tries hard to portray a rosy and content picture on social media, which sometimes might not be true. This gap makes one feel not good enough being the person he/she is, leading to dissatisfaction with self.

Effect on Relationships
We have reduced face-to-face human interaction considerably. One just messages a love note to their lovers and fails to say things in person. These levels of social-media engagements lead to very limited in person human interactions.

We have forgotten the art of making conversations in real time with people.

Negative Emotions like Jealousy and Envy
Browsing through friends and family’s pictures does lead to inadequacy in some, giving rise to negative feelings of jealousy and envy. Thus, the need to try harder to feel accepted.

Feeling Unproductive
Social media also keeps a person busy without really doing much work. It seems like an epidemic where an entire generation seems to be looking into their phone screens. Even after increased screen time, one has achieved very little. It is also seen that people hooked on to social media end up spending more time at work.


Lack of Pursuing Interests and Hobbies
Meaningful activities like outdoor activities, games and connecting with nature seem to have evaporated, causing a lot of harm to our emotional well-being and leading to a monotonous and sedentary lifestyle.

Effect on Marital Romantic Relationships
Many couples in couple therapy are seen complaining about each other being excessively involved in their smartphones or laptops and not being attentive of the partner. This seems to be a very common issue that makes people less and less connected with their partner and does not make them feel like a priority or of importance. Infidelity is on the rise; “quick to hook up and break up” seems a convenient way. A study showed that 30% of Tinder users are married. This just shows more and more unhappy people in their relationships.

Social Media Pressure
The Kiki challenge or an ice-bucket challenge are trends that people feel compelled to follow. Many clients in therapy report engaging in activities on social media just for a picture and not because they like those activities. Where does this all lead to? Loneliness, for sure. And over time, this loneliness can turn into depression and other mental health issues. How can we break out from this loop?

Set Clear Boundaries of Engagement
Be what you really are and not what looks and seems cool. Avoid letting trends and trolls perturb you. Limit your friends to who you know and don't be part of a popularity contest.


Keeping the Phone or Laptop Away during Meals and Bedtime
Having your smartphone around can be distracting. One may overeat or not eat at all. So is the case with sleep which gets disturbed due to the need to constantly check social media.

Know What You are Looking for
Do you wish to see how things are with your friends or to connect with them, or is it just the need to keep scrolling unaware?

Keep a Schedule to Check Social Media
To cut down time on social media, one needs to keep a fixed schedule and follow it strictly.

Keep Yourself Productive and Goal-oriented
Have a goal for yourself each day. Go out with friends and family and stay off social media documentations. Just enjoy the moment.

—The writer is Head Psychologist at IWill Therapy App by EpsyClinic