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Self-Compassion
Munay
Self-Compassion
Learn how being kind to yourself when consuming media can reduce comparison, ease anxiety, and improve mental well-being. Learn how to build this healthy media habit with the help of Munay.
Why it matters
In a world dominated by social media, advertisement and online content consumption it’s easy to fall into the trap of comparing ourselves to others. However, practicing self-compassion allows you to embrace your unique journey and avoid the negative emotional effects that come from comparing your life to curated online images. Self-compassion is the habit of treating yourself with the same kindness, care, and understanding that you would offer a friend when they are struggling.
By embracing this habit, you can protect your mental health, increase your emotional resilience, and feel more secure in who you are. Self-compassion helps you recognize that your worth is not determined by external factors or the polished versions of others’ lives, and it enables you to focus on personal growth and self-acceptance rather than comparison.
What is self-compassion?
Self-compassion in the context of media and comparison means being kind to yourself when you feel insecure or not good enough after seeing others online. It’s about reminding yourself that everyone has struggles and what you see on social media isn’t the full picture.
Science behind it
Social comparison is a natural human tendency, but it can be harmful when it leads to feelings of inadequacy or low self-esteem. Social media, in particular, often magnifies these feelings by presenting only the best aspects of people’s lives, creating an unrealistic standard to measure yourself against. When you practice self-compassion, you are less likely to judge yourself harshly or get caught up in feelings of jealousy or insecurity.
When you engage in self-compassion, your brain processes emotions differently. Instead of producing stress-related hormones, like cortisol, that are typically associated with comparison, self-compassion activates areas of the brain related to kindness and emotional regulation. Research suggests that self-compassionate people tend to experience lower stress and greater emotional resilience.
Moreover, self-compassion reduces the impact of external factors, such as the perfect images seen on social media, because it helps you maintain a grounded sense of self-worth. By being kind to yourself, you’re less likely to feel threatened by others’ success, and you begin to focus on the things that truly matter to you, rather than the curated lives you see online.
Benefits for your health
Building the habit of self-compassion is essential for protecting your mental health, especially in today’s comparison-driven culture. The habit helps you maintain emotional balance and resilience in the face of challenges, setbacks, or negative feedback from others. Without this habit, we can easily slip into negative thinking patterns, such as perfectionism, self-criticism, and insecurity—especially when bombarded with idealized versions of other people’s lives on social media.
Research indicates that those who practice self-compassion tend to be more emotionally resilient, experience lower levels of depression and anxiety, and have a greater sense of well-being. When you embrace self-compassion, you create a buffer against the damaging effects of comparison, allowing you to cultivate a healthier, more positive mindset.
How to build this habit
Here are some practical steps to help you build and nurture the habit of self-compassion:
- Practice Kind Self-Talk: When you make a mistake or face a setback, speak to yourself kindly. Instead of criticizing yourself, try saying things like, “It’s okay, everyone makes mistakes,” or “I’m doing the best I can, and that’s enough.” This mindset shift helps you avoid harsh judgments and fosters a more loving relationship with yourself.
- Acknowledge Your Emotions: Rather than suppressing negative feelings like jealousy or insecurity, allow yourself to acknowledge them. Recognize that these emotions are part of the human experience, and remind yourself that they don’t define your worth.
- Focus on Your Own Journey: Remind yourself that everyone is on their own unique path. Instead of comparing yourself to others, focus on your own progress. Celebrate your achievements and appreciate how far you’ve come.
- Limit Social Media Consumption: Social media can exacerbate the urge to compare. Set boundaries around your usage, unfollow accounts that make you feel inadequate, and choose to follow accounts that promote positive and realistic content.
- Engage in Mindfulness: Practicing mindfulness can help you become more aware of when you are slipping into comparison mode. By staying present in the moment and focusing on your own thoughts and feelings, you can prevent comparisons from taking root.
- Create a Self-Compassion Routine: Incorporating self-compassionate practices into your daily life can help you build this habit. Try journaling, affirmations, or meditation to remind yourself of your worth and reinforce positive self-talk.
Conclusion
The habit of self-compassion is a powerful tool for protecting your emotional well-being in the face of social comparison. By treating yourself with kindness and understanding, you create a solid foundation for emotional resilience and self-acceptance. This habit allows you to stop comparing yourself to others, especially on social media, and instead focus on your unique journey and growth.
Build this habit
Start building the habit of content curation with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
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- Fardouly, J., & Vartanian, L. R. (2016). Social media and body image concerns: Current research and future directions. Current Opinion in Psychology, 9, 1-5. https://doi.org/10.1016/j.copsyc.2015.09.005
- Meier, A., & Johnson, B. K. (2022). Social comparison and envy on social media: A critical review. Current Opinion in Psychology, 45, 101302. https://doi.org/10.1016/j.copsyc.2022.101302
- Nesi, J., & Prinstein, M. J. (2015). Using social media for social comparison and feedback-seeking: Gender and popularity moderate associations with depressive symptoms. Journal of Abnormal Child Psychology, 43, 1427-1438. https://doi.org/10.1007/s10802-015-0020-0
- Reer, F., Tang, W. Y., & Quandt, T. (2019). Psychosocial well-being and social media engagement: The mediating roles of social comparison orientation and fear of missing out. New Media & Society, 21(7), 1486-1505. https://doi.org/10.1177/1461444818823719
- Spataro, P., Messina, I., Saraulli, D., & Longobardi, E. (2025). Mindful attention awareness reduces binge watching engagement: The mediating role of emotion regulation difficulties. Acta Psychologica, 254, 104805. https://doi.org/10.1016/j.actpsy.2025.104805
- Vogel, E. A., Rose, J. P., Okdie, B. M., Eckles, K., & Franz, B. (2015). Who compares and despairs? The effect of social comparison orientation on social media use and its outcomes. Personality and Individual Differences, 86, 249-256. https://doi.org/10.1016/j.paid.2015.06.026
- 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. https://doi.org/10.1037/ppm0000047
- Warrender, D., & Milne, R. (2020). Social media, social comparison and mental health. Nursing Times, 116(3). https://doi.org/10.1257/aer.20211218
- Yang, C. C. (2016). Instagram use, loneliness, and social comparison orientation: Interact and browse on social media, but don’t compare. Cyberpsychology, Behavior, and Social Networking, 19(12), 703-708. https://doi.org/10.1089/cyber.2016.0201