Low Self Esteem

Social media and body image – What impact is it really having?

social-media-007

Social media is now a hugely popular and pervasive tool among all age groups.  Facebook currently has over 1.3billion users worldwide, and instagram over 300 million.  Of these users around half are female and under the age of 25.  But what impact might this new obsession be having on its users?  There has been a lot of talk about the impact of social media on mood, body satisfaction and life satisfaction, but now for the first time there is some evidence as to the potential detrimental effects of what has become a new norm.

A number of correlational studies have previously made links between increased social media use and body image dissatisfaction, low mood, and a number of other psychological conditions.  These correlations have been found across various age groups from pre teenage to university age.  (see. Fardouly et al., 2015 for a summary).  What we dont know from correlational studies however is whether it is social media resulting in increased psychological distress, or whether increased psychological distress makes people turn more readily to social media.

For the first time researchers at The University of the West of England have shown that it is an individuals tendency to compare themselves to others that is likely to determine whether social media use has a positive or negative impact.   The tendency to compare yourself to others is known as social comparison.  Individuals can socially compare themselves to others on a number of dimensions including status, appearance, satisfaction and life experience. With 70 million photographs posted instagram every day, and over 10 million photographs added to Facebook per hour, there is a lot of material to which social media users can socially compare themselves.

Jasmine Fardouly and colleagues, in a paper published in Body Image, 2015, investigated the link between rates of social comparison, social media use and appearance related concerns.  They found that the impact of social media is not universal amongst all users.  Only those who have a tendency to compare themselves to others are likely to suffer from lower mood or poorer body image after viewing social media images. What this means is that, much as with magazine media images, social media cannot necessarily be tarnished with a universally negative brush.  For some individuals though, the impact of constant social media viewing is likely to be contributing to, or at least maintaining, psychological distress or dissatisfaction.

Dr. Bryony Bamford, of The London Centre says “The problem with social media is that it presents a very skewed version of real life – photos can be added with filters, experiences can be embellished, and life can be presented through a rose tinted lens.  What that means for individuals who have a tendency to compare themselves to others, is that they are likely to be comparing themselves to a skewed reality of real life’.

 

 

Are you a perfectionist?

searching for perfection

Perfectionism refers to the setting of excessively high standards. These can either be standards that we set for ourselves, or the standards that we expect others have of us. Clinical or ‘problematic’ perfectionism is accompanied by an overly critical view of the self and a fear of not meeting self imposed standards.

What makes perfectionism problematic?

Many people would describe themselves as setting high standards for themselves, and would see this as beneficial and a valued part of their personality. So what marks healthy perfectionism out from problematic perfectionism?

Perfectionism can be considered problematic if…

  • the standards we set have a negative impact on our self evaluation or self esteem ie) if we fail to meet the standards we set, we see ourselves in a negative way (e.g. as a failure or worthless).
  • we struggle to feel good about our achievements, or if any sense of achievement or satisfaction is very short lived before our standards are raised further.
  • the standards that are set, and the associated fear of failing to meet these standards has a negative impact on our productivity or on other areas of life. This may be because tasks are avoided for fear of not succeeding at them, or because the time taken to ensure standards are met is to the detriment of our emotions, social life and relationships.

Wile perfectionism is often seen as beneficial, a recent review showed that high levels of perfectionism actually predicted depression, anxiety, chronic fatigue, suicidal ideation and eating disorders (Hewitt & Flett (2002).

Am I a perfectionist?

  1. Do you continually try your hardest to achieve high standards?
  2. Do you focus on what you have NOT achieved rather than what you have?
  3. Do other people tell you that your standards are too high?
  4. Are you very afraid of failing to meet your standards?
  5. If you achieved your goal, do you tend to set the standard higher next time?
  6. Do you base your self esteem on striving and achievement?
  7. Do you keep trying to meet your standards, even if this means that you miss out on things or if it is causing problems?
  8. Do you tend to avoid or procrastinate on tasks in case you fail or because of the time it would take?

If you answered yes to many of these questions it is likely that you are a perfectionist and it might be important to consider whether the standards that you set for yourself are realistic or helpful.

Overcoming Panic Attacks

panic attacks

A panic attack involves a sudden rush of intense psychological and physical symptoms. The symptoms of panic can be frightening and can happen very suddenly, often for no clear reason.  Panic attacks usually last between five and 20 minutes, and although it may feel as though you are in serious trouble, they aren’t dangerous and don’t cause any physical harm.  

The psychological symptoms of a panic attack may include an overwhelming sense of fear or a sense of unreality, as if you’re detached from the world around you.  The physical symptoms of a panic attack can include heart palpitations, sweating, nausea, trembling or shaking, shortness of breath or difficulties breathing, dizziness and chest pain.  The symptoms of a panic attack are often very unpleasant and distressing, and the anxiety caused by these sensation can often end up making the symptoms worse. 

If you think you are experiencing panic attacks it is very important that you seek help from a professional who will be able to help you reduce and eventually stop these attacks.  However below are a few helpful tips on how to gain more control over you panic.

1. Reassure yourself that you are not in danger and that what you are experiencing is not dangerous

A panic attack is your body going into ‘fight or flight’ mode. It is what happens to the body when adrenalin is released, which happens in response to a perceived threat.  Often people aren’t aware of what the perceived threat is, meaning that the panic attack seems to occur for no reason at all.

Often when people experience a panic attack the perceived threat is external i.e.) a social situation, a meeting at work.  It is also possible to bring on a panic attack by thinking about (being worried about) having a panic attack or thinking about (being worried about) what might happen during a panic attack.  For example you may be worried about people noticing you having a panic attack, about fainting or being sick during a panic attack, or about the panic attack never ending an descending you mad.

 It can be very helpful to reassure yourself that you are not in any danger and that the symptoms you are experiencing are not dangerous.  Try reminding yourself of the following:

  • Panic attacks do not cause people to faint

Fainting is a response to a drop in blood pressure.  When you are experiencing a panic attack your blood pressure will be high (as the body is trying to get blood / oxygen to all of the muscles in your body).  When you feel dizzy this is because there is extra adrenalin in your blood steam, not because you are experiencing low blood pressure.  Therefore unless you are holding your breath during a panic attack it would be physically impossible for you to faint.  Similarly, it is highly unlikely that you will be sick during a panic attack as the nausea you experience again is a result of the adrenalin in your system and not the result of an illness or sickness.

  • Fear of someone seeing you having a panic attack 

Remember that the symptoms you are experiencing will be much more obvious to you than they will be to anyone else.  People are internally focused, meaning that they are far more concerned about themselves than other noticing other people. This means that you would need to do something quite dramatic for others to notice you.  Whilst it might feel as thought your anxiety is obvious to everyone else, it probably isn’t even noticeable to others and if it were they are much more liley to feel concern and care than to judge you negatively or laugh at you.

2. Breathe

When we experience a panic attack our sympathetic nervous system is activated and is operating.  when we are relaxed our parasympathetic nervous system is active.  It is only possible for one nervous system to be active at one time – we can’t be both relaxed and panicked at the same time.  It is therefore possible to stop a panic attack from happening if we are able to activate our parasympathetic nervous system,.  This can be done using simple breathing exercises.

The most effective breathing for this purpose is diaphragmatic breathing, a pattern of slow deep breathing that engages the diaphragm. When practiced regularly diaphragmatic breathing can bring a panic attack to a end in minutes.  Essentially this breathing is the opposite of the breathing that happens during a panic attack which tends to be quick and very shallow.  the more you practice diaphragmatic breathing the easier it becomes so it is important to practice it when you are not experiencing panic rather than only during a panic attack.

3. Remind yourself that the panic will end

Panic attacks tend to be very short lived – only a few minutes long.  The body actually can’t stay in a heightened state of anxiety for very long.  It can often feel as though the sensations will last forever getting worse and worse.  This though can often make the panic worse and even elongate the panic attack.  It can be useful therefore to remind yourself that the panic will subside and you just need to ride it out.

3. Behave as if you are fine

The mind and body are very closely linked meaning that what we do with our body affects how we think and how we feel and vice versa. Behaving ‘as if’ we are relaxed, calm and confident can have a surprisingly strong effect on anxiety levels.  If effect we are able to ‘trick’ ourselves into thinking that everything is ok, which can have a dramatic effect on reducing anxiety.

 

Over time, using these approaches will help you to start feeling some control over your panic attacks.  The more you feel able to cope with a panic attack if it were to occur, the less likely you are to actually have a panic attack.

 

Remember that these strategies, though they may sound simple, are actually quite difficult to implement, especially when you are panicking.  It is always worth seeking professional help to guide you through these strategies.

Compassionate Questioning

One of the most common contributors to low mood or mood shifts is negative thinking.  The 10 questions below are designed to help you explore the thoughts you are having either about yourself or about a situation that you are in.  In particular, they will help you to assess whether your thinking is overly negative or critical.  One way to help people to improve their mood is to help them develop a compassionate voice.  Start to think about the role that your thinking has in shaping your mood, and whether you are able to show any more kindness or compassion towards yourself.

1. Do I think like this ALL the time?  If not why am I thinking like this now?

2. If my best friend / daughter thought like this what would I tell them?

3. If my best friend knew I was thinking like this what would they say to me?

4. If I told someone I was thinking like this would they say I was being fair or that I was being harsh on myself

5. Would I speak to someone else like I am speaking to myself?  If not what would I say to them

6. If I was being kinder to myself what might I say?

7. Are there any positives that I am discounting?  What positives about myself or my life can I remind myself of?

8. Is there any advantage to speaking to myself as I am?  What other language could I use?

9. 5 years from now  how will I look back on this situation, how important will it be to me then?

10. Am I blaming myself for something over which I have little control?  Are there any other influences over this situation that I might be discounting?