Our inherent need for self-evaluation—to gauge how we “measure up” —is one of our defining qualities as humans. Where do we fall short? Where do we excel? We look to others as the benchmark.
Social comparison theory—proposed by psychologist Leon Festinger in 1954—explains our innate need to understand ourselves in relation to others, which can be done by upward comparison (measuring against others considered to be superior in some way) or downward comparison (measuring against others considered to be inferior in some way).
Social comparison can promote healthy social norms by enabling us to evaluate the appropriateness of our behavior, and to adjust it accordingly. Downward comparison can boost self-esteem and feelings of gratitude about what we have. Upward comparison can motivate us to do better, spurring us toward self-enhancement.
On the other hand, upward comparison can often result in negative feelings like envy, regret, depression and anxiety. Especially with the advent and growing popularity of social media (providing constant access to the highlight reel of others’ lives), this type of comparison, for many, has become excessive.
Implementing the following suggestions can help reduce our inclination for social comparison.
- Develop gratitude, which has been shown by research to produce a number of benefits including improved sense of wellbeing.
- Practice mindfulness through meditations like this one to help decrease the tendency to compare.
- Limit social media by turning off notifications, using apps, setting a timer or committing to refrain from screen time before bed.
- Make a list of achievements (big and small).
- Practice self-compassion, a powerful tool available to us 24/7.
- Recognize and tackle negative thinking that contributes to feelings of inferiority.
Combatting the temptation to compare can take practice. But, over time, consistently implementing the tips above can provide positive results.
If you’re in need of mental health support, contact Travco Behavioral Health today!
