Meditation for self-esteem

The pressure of social media

A 2018 study of teenage girls found that the more time they spent using social media, the more likely they were to experience depression as well as a reduction in their own self-regard when it came to appearance.¹ 

Not all users of social media—including 56 million people in the UK—are depressed. Yet, the correlation between young people, in particular, using social media and feelings of low self-esteem cannot be denied.

Surveys show that about 90% of 18- to 30-year-old women take advantage of social media filters to enhance their appearance,² while a 2022 study of Gen Z Instagram users found that those who typically use filters to edit their photos are also more likely to opt for cosmetic work.³ Today, treatments such as fillers and Botox are seen as comparable to procedures like manicures and hairstyling.

Making comparisons between ourselves and the ideals of beauty we see online is natural, to an extent. But these comparisons can become toxic when our self-worth is negatively impacted.

How to improve your self-esteem

Tweaking your appearance with filters or cosmetic treatments will remain an option for those who wish to take advantage of them. But, there are several hacks to unleash our inner and outer beauty that are easily available and worth pursuing.

Reduce harmful media consumption

Research published in 2023 found that teenagers and young adults who

Our society emphasises appearance. Despite the presence of self-love movements, the pressure of social media often causes people to seek to alter their appearance, instead of celebrating it.

Most phones, including iPhones and Androids, come with built-in settings to track and limit your usage of apps. Try applying a daily limit to your social media apps and see if you can gradually cut down on the amount of time spent scrolling.

Turn to the experts

We can find advice on improving confidence in our appearance online and in books, from family and friends, professionals, and stylists. 

Often, the physically-oriented advice is to exercise, prioritise health, develop good posture, and smile.

The psychological advice includes listing what we like about our appearance, distancing ourselves from criticism, eliminating self-criticism, using positive self-talk, reducing negativity and anxiety in our personality, and embracing non-traditional, non-conventional standards of beauty.

Make time for joy

Anyone with a TikTok, Instagram, or Facebook account will be conscious of the hours that can pass by like minutes while scrolling through feeds, reels, and profiles.

By prioritising activities and hobbies that provide joy, we can find new sources of meaning and happiness. Time spent outside, physical activity, and creative projects are great ways to disconnect from social media.

Meeting friends and family in person, instead of chatting online, is preferable whenever logistics allow. Sharing insecurities and realising you aren’t alone can be incredibly reaffirming.

Self-esteem meditation

Finally, meditation is beneficial for feelings of low self-esteem and has been proven in scientific research.⁵

The Transcendental Meditation technique is a unique hack to help people of all ages embrace and enjoy themselves and their appearance. It’s an easily learned,

During TM practice, the mind and body shift into a deeply restful, peaceful state, transcending the turbulence of modern life to a place of silent, inner being. There are over 380 peer-reviewed studies showing what this easy self-esteem meditation does for our health and well-being. 

These include: 

• deep rest to the body restoring vibrancy; reducing stress and fatigue⁶
• decreasing depression and anxiety
  , benefitting our psychology and behavior⁷
• slowing the ageing process in a measurable and significant way⁸
• increasing self-esteem⁹
• improving mental clarity¹⁰
• generating calmness¹¹

A study, published in July 2024, of young women and teenage girls practising Transcendental Meditation in Uganda found improved self-esteem, self-efficacy, and resilience after five months of regular meditation.