Gen Z and the comparison trap: The stress Social Media creates daily on young minds

Freshers entering the workforce often find themselves navigating a maze of expectations, responsibilities, and change. In this column, we’ve explored mindset shifts that help you thrive — building confidence, managing the inner critic, embracing change, and focusing on wellbeing. Today, let’s talk about a silent stressor that hides in plain sight: social media.

Gen Z — digital natives — have grown up surrounded by technology. Devices, apps, screens, and AI are second nature. Social media, in particular, feels like oxygen. It’s where friendships form, communities thrive, news spreads, and entertainment flows. It promises connection, belonging, and even productivity. On the surface, it seems like the perfect solution to stay informed and engaged.

But beneath the convenience lies a cost — a cost that often goes unnoticed until it begins to erode mental and emotional well-being.

The hidden stress behind scrolling

Clients often share thoughts like:

“There’s nothing to talk about in person—we already know everything from social media.”

“My peers are doing so much better than me!”

“I need a big fancy wedding, or people will think I’m a loser.”

“I prefer to spend a quiet evening at home after work, but everyone seems to be hanging out at the bar. They may think I am a loser!”

These aren’t just thoughts — they’re fears: fear of missing out, fear of being judged, fear of not being ‘enough.’ Social media amplifies these fears, creating constant comparison and pressure to perform.

Research backs this up. Studies show that excessive social media use correlates with higher levels of anxiety, depression, and loneliness. Why? Because scrolling through curated feeds often triggers a cycle of comparison. You see someone’s promotion, vacation, or perfect selfie — and suddenly your own life feels inadequate. This phenomenon, known as social comparison theory, explains why we measure our worth against others, even when their reality is filtered and staged. As Harvard’s John Torous notes, a one-week social media detox alone cut anxiety by 16%, depression by 24%, and insomnia by 14% — simple but powerful proof of its impact.

The ripple effect on well-being

The impact isn’t just emotional. Social media can disrupt sleep patterns due to late-night scrolling and exposure to blue light. It can reduce concentration, fuel cyberbullying, spread misinformation, and even expose users to privacy risks. Over time, these factors chip away at mental resilience and physical health.

Imagine a world without social media. You meet friends for authentic conversations, laugh over shared experiences, and return home feeling refreshed—not pressured by others’ choices of clothes, careers, or holiday destinations. Wouldn’t that feel liberating? Wouldn’t it allow you to focus on your own journey instead of comparing it to someone else’s highlight reel?

Here’s the truth: what you see online is rarely the whole story. Behind every perfect picture is a reality filled with struggles, insecurities, and imperfections—just like yours. Social media often projects an illusion of perfection rather than reality. Recognising this is the first step toward reclaiming your peace of mind.

Protect yourself: Practical strategies

So, how do you safeguard your well-being in a hyper-connected world? Here are some actionable steps:

Set time limits: Use apps to monitor and restrict your social media usage.

Turn off notifications: Reduce the temptation to check your phone constantly.

Prioritise real-life connections: Meet people in person and create genuine memories.

Unplug regularly: Schedule device-free periods. Humans recharge by disconnecting.

Strengthen privacy settings: Protect your personal information and location data.

Curate your feed: Unfollow accounts that trigger negativity; follow those that inspire.

Schedule offline activities: Hiking, reading, or simply spending time outdoors.

Practice mindfulness: Breathing exercises and meditation help anchor you in the present.

Avoid oversharing: Think twice before posting sensitive details.

Discuss boundaries: Talk to friends and family about what they share about you online.

These steps aren’t about abandoning social media entirely—they’re about using it mindfully, so it serves you rather than controls you.

Your worth is not measured by likes

Remember this: your value isn’t defined by likes, comments, or followers. It’s defined by your character, your actions, and the relationships you nurture in real life. Social media can be a tool—but only if you remain in control of it.

So, the next time you feel the urge to compare your life to someone else’s curated feed, pause. Breathe. Remind yourself: their perfection is an illusion, and your reality is enough.

(The writer is a counsellor and wellness coach who works with adolescents and adults)