STRENGTH TRAIN YOUR SELF-ESTEEM

If you feel worse about yourself while scrolling, posting or video calling, try these expert-approved tactics to help build your digital resilience

CHECK THE FACTS

‘You can become so used to viewing your appearance through a lens of negative self-image that you don’t see what’s really there,’ says therapist Alyssa Lia Mancao. Remedy that warped perspective like this: ‘Look at yourself in the mirror and describe your appearance without using subjective language,’ she says. That means quelling the critical voice in your head (‘my lashes are too short’) and describing yourself objectively (‘I have two eyes’) or focusing on function (‘my eyes allow me to see’).

PRACTISE MINDFULNESS

Dr Amadi suggests viewing your thoughts as ‘clouds passing in the sky’, where you notice them before letting them roll by. Likewise, when you see images that trigger anxiety or self-consciousness, try to acknowledge them without judgement. Then, start practising self-appreciation. ‘Your body does more for you than anyone else ever could,’ adds Dr Amadi. The next time you catch yourself griping about your stomach or legs, redirect the thought to how this part of your body has served you.

CONNECT WITH YOUR VALUES

Swap aesthetic goals for things like ‘live a life that’s rich and purpose-driven’. One way to do this is by asking grounding questions. What’s important to you? What brings you joy? Who do you love? ‘Appearance is just one aspect of who you are,’ says Dr Katharine Phillips, an expert in body dysmorphic disorder. ‘Try to value your other assets. Is your best friend your best friend because she has a symmetrical nose? Probably not. Relationships don’t last because someone has perfect teeth.’