Okay, let’s be real. We tend to see only the highlight reels of people’s lives on social media and most people only share the ‘best’ photos of themselves.

I mean, who hasn’t taken 100 photos just to make sure you get one that is 🔥🔥🔥

Sadly though, if the images we see online are all carefully curated, edited and filtered, this can negatively impact our body confidence.

The Dove Self Esteem Project has found four out of five girls compare the way they look to other people on social media, which sucks.

Taking selfies and using filters can be a source of creativity and self-expression but they also allow us to alter our appearance to mimic unrealistic beauty standards by removing blemishes, brightening skin, making eyelashes longer – the list goes on.

With over a third of teenagers spending three hours a day (or more) scrolling on their feeds, it’s safe to say social media isn’t going anywhere.

But that means that exposure to altered images only increases.

Billie, along with Dove, want to have the selfie talk so that you have the tools to see past the pretty pictures you’re seeing online, to make sure you have amazing self esteem!

Because girl, you are gorgeous! 😍

Understanding digital distortion.

Think through the techniques and tools that people use to edit their images. There is posing, camera angles, special lighting, make-up and filters that go into the ‘perfect Insta shot’.

Avoid the comparison trap.

When you’re scrolling, remind yourself that you’re seeing someone else’s carefully curated highlights reel. Avoid comparing how you look, to how others look online. I can guarantee that perfect picture didn’t just happen and instead took many shots and a lot of editing.

Put the ‘social’ back into social media.

Think about the ways you can use social media more purposefully to actively connect and interact with other people. Remember to unfollow accounts that don’t make you feel good, or use the ‘hide’ function on apps like Instagram if you feel you can’t unfollow an account.

Tackle cyberbullying.

Have a plan for how you will cope with cyberbullying if it happens to you. A good place to start is telling a trusted adult and reminding yourself that many social media platforms offer functions to hide, block and report bullying online.

Create diverse, real content.

Think about ways to create a more uplifting, diverse and positive online space for yourself and others. Think about how you can spend more time posting things that reflect your interests, activities with friends and personal qualities that have nothing to do with how you look.

Challenge yourself and friends to give up filters for a month and see how it makes you feel!

Learn how to spot advertising.

With social media influencers becoming more popular than ever, it can be hard to spot what’s an ad and what’s not.

Luckily New Zealand’s Advertising Standards Authority has strict guidelines in place that influencers have to follow when it comes to advertising. Any sponsored post must include ‘Ad’ or ‘Sponsored’.

However these rules don’t apply for international influencers who you may follow. If you see someone trying to sell something or promote a brand, it will more often than not be a paid opportunity got them.

Log out.

Make sure to take occasional breaks from social media if you are feeling overwhelmed or are not enjoying it.

Set screen time limits and take a walk, call a friend or do something that doesn’t involve a screen like reading, drawing or puzzles.

Your brain will thank you!

If you want to learn more about the Dove Self Esteem Project, you can head here.