Social media often impacts mental health and self-worth by promoting unrealistic comparisons and fostering dependence on external validation.  Exposure to select highlight reels can lower self-esteem by blurring the line between reality and perception, leaving many feeling inadequate. The pursuit of likes and external validation further undermines intrinsic self-worth, shifting the focus from authentic fulfillment to metrics-driven approval.  While social media’s influence can feel overwhelming, I believe that there are many ways we can foster self-esteem. The following are proposed methods to protect self-esteem from digital validation:

1. Curate Your Digital Environment
   Take control of what you see. Follow accounts that uplift, inspire, and align with your values, and unfollow content that triggers self-doubt or comparison. Your feed should reflect what matters to you—not what pressures you.

2. Set Boundaries with social media
   Limit screen time to avoid overexposure to content that may affect your mental health. Schedule regular breaks to engage in offline activities that bring joy and fulfillment (i.e. physical activity, reading, travel, etc).

3. Focus on Your Strengths
   Build a habit of celebrating your accomplishments, big and small. Keep a journal to document your talents, qualities, and moments of gratitude to remind yourself of your intrinsic value.

4. Practice Self-Compassion
   Challenge negative self-talk and replace it with kindness. Remember that nobody’s life is perfect, and mistakes are part of growth. Talk to yourself the way in which you would talk to your friend. 

5. Invest in Meaningful Connections
   Foster relationships offline that reinforce your worth. Spend time with people who see and appreciate you for who you truly are, not how you appear online.