Scroll, Like, Compare: Is Influence Culture Hurting Your Confidence? – InsightsWellbeing

Introduction

You know how it goes—you open Instagram just to check for a minute, and suddenly you’re deep into reels. Vacation pics, perfect skin routines, people looking like they’ve got their life sorted. And then you close the app and feel… kinda crappy about yourself.

Happens to a lot of us. Social media, especially all this influencer stuff, really changes how we look at ourselves. Sometimes it’s cool—you get fitness ideas, fashion inspo, maybe some motivation. But most of the time, the constant comparison just makes you feel less confident.

That’s why at InsightsWellbeing, we just wanna pause and ask—like really ask—does this influencer culture actually help us, or is it quietly messing with our self-esteem?

Why Influencer Culture Impacts Confidence

The highlight reel effect  

Most influencers only show the good stuff like clear skin, fit bodies, fancy trips, expensive outfits. What we don’t really see are their rough days, their doubts, or the times they feel low—basically, the stuff that makes them just like us.

So when we do social comparison of our everyday life to their highlight reel, of course it feels like we’re not doing enough. And honestly, studies back this up too scrolling and comparing on apps like Instagram is linked to feeling less confident and more anxious.

The trap of likes and validation

Likes, shares, comments they do give a quick little high. Feels nice for a moment. But the problem starts when your mood depends on that. Then it becomes this loop where you keep checking, keep waiting for more. And slowly, it shifts your focus and you care more about “how I look online” than “how I’m actually feeling inside.”

Unrealistic beauty and lifestyle standards

Filters, editing apps, sponsored posts they kinda blur the line between what’s real and what’s not. Something that looks super easy on screen might actually have hours of effort, a whole team, or even Photoshop behind it. And when we start expecting the same from ourselves, it usually just ends in feeling disappointed.

Signs That Social Media Is Affecting Your Self-Esteem

Not sure if all this influencer stuff is affecting you? Here are a few small signs to notice:

1. You find yourself comparing your looks, achievements, or lifestyle to people online and end up feeling “less than.”
2. You hesitate to post a photo unless it looks perfect.
3. Your mood dips right after scrolling through Insta or TikTok.
4. You feel like buying things you don’t even need, just to keep up.
5. Even real-life compliments don’t hit as hard as online likes.

If any of this sounds like you, maybe it’s worth pausing and checking how much space influencers are taking up in your head.

What the Science Says

Psychologists have been looking into how social media affects us for a while now. And research says a few clear things:

1. One big study in the Journal of Youth and Adolescence found that teens who compared themselves more online were less happy with their body image.
2. The American Psychological Association points out that while social media can help us feel connected, using it too much can also increase loneliness and anxiety.
3. On the flip side, following genuine, supportive, or educational accounts can actually make you feel better about yourself and give you motivation.

So it’s not really about deleting all your apps it’s more about figuring out how to use them in a healthier, mindful way.

Building Confidence in the Age of Influencers

If you still want to enjoy social media without letting it mess with your head, here are a few simple things that actually help:

1. Fix your feed

Unfollow accounts that make you feel bad about yourself. Instead, follow people who keep it real—body positivity folks, mental health pages, or just creators who don’t hide every flaw.

2. Take breaks

Even a short “social detox” for a day can calm your mind. Go outside, hang out with friends, write stuff down—basically anything that doesn’t involve endless scrolling.

3. Notice your own wins

Instead of chasing likes, note down one small thing you did each day—finished a task, learnt something new, or simply got through a rough day. Over time, that feels way better than numbers on a screen.

4. Keep it real

That influencer beach photo? Probably took 200 clicks, a bunch of filters, and maybe even a professional editor. Real life is not meant to look like that—and that’s completely fine.

5. Get help if you need it

If scrolling keeps making you feel worse, it’s okay to talk to someone professional. Sometimes just having another perspective is enough to break that cycle of comparison.

A Gentle Reminder

Influencers aren’t the bad guys here. Most of them are just working hard and sharing stuff they enjoy. The real problem is when we forget that their content is curated and not the whole of real life.

Confidence doesn’t actually come from likes, filters, or comparisons. It grows when you start accepting yourself the way you are. Sure, that’s not always easy, but even small steps toward cutting down comparison can give you a lot more peace of mind.

Conclusion

Influencer culture isn’t going anywhere, but the way it affects us is still in our hands. If we’re a little mindful about what we watch, take breaks when it gets too much, and remind ourselves of our own real-life wins, we can enjoy social media without letting it eat away at our confidence.

At InsightsWellbeing, we believe real confidence starts from within. And if you ever feel like all this comparison is getting heavy, our individual therapy sessions are a safe space to talk it out and find some balance. You don’t have to figure it all out on your own sometimes just having someone listen makes a world of difference.

Book a session now to know more.

FAQs

1. Is social media always bad for confidence?

No. Social media can be uplifting if you follow positive, supportive accounts. The problem starts with overuse or comparing yourself to unrealistic content.

2. How can I stop comparing myself to influencers?

Limit exposure, follow authentic creators, and remind yourself that most posts are edited or staged. Practicing gratitude for your own life helps too.

3. Can therapy help if I feel anxious after using social media?

Yes. Therapy can give you tools to manage comparison, boost self-esteem, and set healthier boundaries with social media.

4. Should I quit Instagram if it hurts my confidence?

Not necessarily. Instead of quitting completely, try reducing screen time or unfollowing accounts that make you feel bad.

5. What age group is most affected by influencer culture?

Teens and young adults are most vulnerable, but anyone can feel the effects of comparison if social media use is unchecked.

References

1. Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture, 3(4), 206–222. https://doi.org/10.1037/ppm0000047
2. PMC article — “Heavy social media use is associated with higher levels of psychological distress, with younger adolescents being the most vulnerable.
3. Link:https://pmc.ncbi.nlm.nih.gov/articles/PMC10310995/
4. Mayo Clinic — “Teens and social media use: What’s the impact?” https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teens-and-social-media-use/art-20474437