Social media use and disordered eating patterns often go hand in hand. Why is that, and what can we do about it?

We’ve all done it. You watch one social media clip that shows someone’s before and after of losing weight… Next thing you know, What I Eat in a Day videos keep appearing on your feed. Barely 10 minutes later, you’ve been sucked into Skinny Tok – extreme weight loss content presented by a parade of anorexic women…

And now the algorithm is “against you” – showing you an endless scroll of attractive people telling you that to be good enough you need to cut carbs, eliminate toxins, and take their supplement.

Slowly but surely, you start to feel like you’re not good enough as you are.

You’re not imagining it.

The thing with social media algorithms is that they are curated to keep you on the platform. And what keeps people scrolling isn’t the most mentally healthy content. In fact…

• The more time you spend on social media, the greater your body dissatisfaction
• The more appearance-focused content you consume, the higher the risk you will engage in disordered eating behaviours
• And in a 2022 report, researchers found that TikTok’s algorithm began serving disordered eating content within minutes of creating a new account

I’m guessing you (and your clients) are not keen on quitting social media altogether. So how do you stay online and protect yourself at the same time?

10 ways to protect your self-worth online

1. Curate your feed
Follow accounts that make you feel good and celebrate food freedom, and unfollow every account that makes you feel bad. Pro tip: follow me on Instagram @EatTypeLive

2. Make use ‘not interested’ features
The algorithm is just a machine – teach it what you want to see and what you don’t. Actively mark content as ‘not interested’ if it promotes diet culture and comparing yourself to others. Pro tip: click ‘not interested’ on any nutrition content presented by a shirtless man or a woman in a bikini!

3. Set screen time limits
You can download apps that limit your time on social media, or just set a timer for yourself. A 2021 study found that just 30 extra minutes of social media per day was linked to higher levels of internalized appearance ideals

4. Take note of how you feel
Make a habit of asking yourself, “Did this content make me feel more grounded, or more anxious?” Then listen to your body and act on what it’s telling you

5. Avoid scrolling first thing and right before bed
I know, I know, it’s much easier said than done. But these are vulnerable windows of time – one is setting you up for the day, and one is setting you up for night. You want your nervous system to be in a state of calm, not amped up on comparison content… Pro tip: replace the scroll with music, reading, mindfulness, or fresh air

6. Live more, post less
It’s a hard question to ask yourself, but one that needs to be asked: “Am I posting this for connection, or validation?” This check-in might just shift your entire relationship with social media

7. Get social in real life
Offline connections trump online ones, hands down, by far. Hit up a friend for a walk, or make a meal together, or just gas bag while the kids wreak havoc – these social connections protect your health!

8. Unplug it sometimes
Log off on weekends, uninstall the app for the day, put your phone in the drawer – or deleting the app for a day. Short breaks from social media reduce anxiety and improve mood

9. Be a force for good
Help me take over social media with content that lifts people up, gives helpful hints, and makes people feel less alone – not more lonely than ever. I made the decision to get on Instagram and try to make it a better place @EatTypeLive – come join me!

10. Remember the big picture of health
Health is so much more than diet and exercise. Get outside, manage your stress, connect with others, feel the ground beneath your bare feet, feel the sunshine on your skin, and live your life with purpose and meaning – all of those things contribute to your health, and will lessen the time you spend on social media and help to make you more resilient to its impact

Left unchecked, the algorithm can take you down a dark path. So protect yourself by taking control of your social media use and being mindful about how it makes you feel.

---