Understanding Social Comparison Theory

The impact that other people can have on our lives may be significant. It is common to find yourself comparing yourself to someone else as we attempt to understand different things about ourselves. With a rise in social media usage, making these social comparisons has increased. For example, the connection between body image issues and social media use has been studied in recent years, showing a correlation. Understanding how the social comparison process works can shed light on how it affects you and those around you, as well as the ways it can benefit your mental health and well-being.

Social comparison is defined as determining your social or human relations and personal worth based on how you compare to others, whether physically, emotionally, or financially. It may be simple for some to hide these thoughts and negative feelings. However, with over four billion users on social media sites per year, it may be easier than ever to struggle with the differences you perceive in yourself versus your friends, family, and social influencers online.

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History of the theory of social comparison

The social comparison theory began when American social psychologist Leon Festinger suggested that people tend to constantly seek honest self-evaluations and therefore start to compare themselves to those around them to gain more clarity. His and other psychological research finds that, in some cases, comparison may build their sense of identity or self-worth. The theory of social comparison further examines how and why individuals experience the need to evaluate themselves relative to others.

Goals of social comparison

During the comparison process, one may attempt (consciously or subconsciously) to self-evaluate or self-enhance.

Self-evaluation via the social comparison theory occurs when someone chooses to compare themselves to another person or other members of a specific group to better understand themselves.

Each person's opinions and goals will influence the evaluation. Some people may choose to compare themselves to someone similar and may feel more comfortable. "Similar" could mean they are the same in at least one major characteristic of the person (age, sex, occupation, appearance, etc.) 

Another goal in social comparison may involve self-enhancement psychology, such as the concept of a self-confidence boost. However, the conclusions made through comparisons may be inaccurate assessments. Someone may purposely make assumptions about another person to feel better about themselves. Unlike self-evaluation, most people may not necessarily seek out those who have a similarity to them for comparison.

However, if someone has the idea that they are inferior to the person in question, they may dismiss the assessment entirely by believing they do not have anything in common to compare. One explanation that may explain this is if someone is insecure about a specific action or trait, they will often avoid engaging in social comparison in that area for self-enhancement purposes. For example, someone who experiences insecurity about their hair color may not compare themselves with others of that hair color.

Upward and downward comparisons

People may make what is referred to as "upward" or "downward" social comparisons. Downward social comparison suggests that people compare themselves to individuals they perceive as "worse" than themselves. Upward social comparison theories suggest that individuals compare themselves to people they perceive as "better."

For example, if someone is smart, they may upwardly assess themselves in relation to the top student in the school or downwardly remind themselves that they have better grades than a student who does not perform as well.

Downward comparisons are defensive, as they may make you feel better or remove an inner conflict. However, some psychologists believe that upward comparisons can improve one's sense of self, mentally elevating them to that category. For example, the famous phrase, "fake it until you make it," may be true in some areas. Those who pretend to be as confident or successful as those they admire may experience success over time. Looking up to someone may also be a positive way to inspire yourself to meet your goals and possibly experience similar results to those you idolize.

However, upward comparisons depend on one's point of view and pre existing level of confidence. For example, if someone with low self-esteem sees a picture of someone they perceive as better than them, they may feel upset. However, someone with more confidence might look at the same photograph and find inspiration, possibly even thinking, "I kind of look like that," or similar reference traits, boosting their view of themselves.

Moderators

Specific moderators to social comparison impact its effects, such as self-esteem levels and mood.

If one has high confidence when they engage in comparisons, they are more likely to compare upward rather than downward, and the effect may be more positive. For someone with low self-esteem, the tendency may be to compare downward, as comparing upward can have a detrimental impact.

Specific categories of social comparison can impact how someone may view themselves and the world. Here are a few categories you may come across in your social comparison.

Competition

Sometimes, comparisons can result in competition in social settings. If someone's current status in their social group is lower, they may react competitively to heighten it. However, if higher, they may be more diligent in maintaining their position to continue to achieve similar results. This may require some competition.

Example: A woman at a law firm is competing with her coworker for a promotion. She perceives her coworker as smarter than her, as she got better grades in law school. To compensate, she spends extra hours at work, studies often, and gets promoted as a result.

Models

There are different models in which social comparison manifests itself. The most commonly known is the three-selves model, which asserts that particular desires impact what type of information those who engage in comparison seek. The model also addresses how these judgments are likely to affect a person. 

The three most common are known as the three-selves model, which includes:   

• Triadic - Identifying that people are motivated to make comparisons in 3 ways
• Proxy - Assessing one's potential based on another's capability.
• Self-evaluation maintenance - Asserts that someone will compare with others to better understand themselves.

The three-selves model uses two combined theories. The first is that particular desires impact what type of information those who engage in comparison seek, and the second is how these judgments affect a person. 

The triadic model checks three sources of the motivation behind a comparison:

• Preference assessment
• Belief assessment
• Preference prediction

The proxy model is a model that enables someone to assess whether they would be capable of completing a task they have not done before, compared to whether they believe someone else can. For example, if you have never gone to the gym before, but know a person of similar strength can lift 30 pounds, you may decide you can lift the same amount.

Comparison and media

Statistics show high social media use among teens and young adults. Besides the inattentional blindness of excessive cellphone use, social comparisons in media have become rampant, especially among women utilizing upward comparison. However, this form of social comparison may be more harmful than good.

Popular media and its influence on vulnerable groups have sparked a debate on the morality/ethics behind using Photoshop in public images and the need for more inclusive models in advertising. Statistically, although men also make upward comparisons, they are much more common among women.

Social media has intensified this problem. Studies show that both mood and self-confidence drop while browsing social media platforms. Comparisons may be the culprit for this. Someone who perceives another person online as more beautiful, successful, or interesting may feel depressed, anxious, or angry when viewing them.  

Is social comparison helping or harming you?

Ask yourself how social comparison impacts your own life. If you feel down when you scroll through your social media feed or when someone you know enters a new relationship you envy, social comparison may harm you. In this case, getting help from a counselor or taking a social media break may be valuable.

However, if you feel inspired and happy for friends when you make upward comparisons, it may mean that the social comparison process is positively helping you. 

If you are making a downward comparison, be mindful of how you feel during and after this assessment. Such downward comparisons might make you feel more at ease; in that case, it may not be a harmful behavior. However, if you find yourself feeling jealous or inadequate, these could be signs that using social media in this way could be negatively impacting you.

Getting help 

Regardless of whether you partake in upward or downward comparisons, you may find your self-analysis abilities are limited through this lens. You may find that comparing contributes to feelings of sadness, fear, or anger. If you're struggling with an intense desire to compare yourself to others that is harming you in some way, getting help may be an option.

For those who feel comfortable building connections online, online therapy may be a helpful option. With online therapy, you can meet with an expert in various subjects, including social comparison and its impact. Mindfulness-based talk therapy can be valuable for those dealing with social anxiety or social-related depression as it can help people focus their attention inward rather than outward. 

If you feel you are constantly comparing yourself to others and it is taking a toll on your mental health, consider reaching out for online therapy through sites like BetterHelp.

Below are some reviews from users of BetterHelp that found support through the platform for similar issues.

User reviews

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