Healing Body Image in the Age of Instagram Filters: Exploring how social media distorts self-image—and how to foster body neutrality and acceptance in its wake.

By Sarah Dino, APC

More and more often, I hear clients express a longing for “what Instagram used to be.” They speak with a kind of nostalgia—for a time when people posted blurry photos of their dinner, over-saturated shots of sunsets, or selfies with outrageously bad filters. Back then, Instagram was more playful than polished, more random than curated. It was a space for fun and connection—not perfection.

Fast forward to now, and the platform looks very different. It’s sleek. It’s aspirational. And it’s increasingly artificial.

While the intention of social media may still be rooted in connection, the how of that connection has changed dramatically. Instagram has morphed into a stage where appearance often takes priority over authenticity. For many users—especially young people—it’s become a place where filtered selfies and carefully curated lives create a toxic loop of comparison.

The question has shifted from “What do I want to share?” to “How do I measure up?”

Whether it’s the smooth skin, edited waistlines, or impossible vacation shots sponsored by major brands, there’s an ever-present pressure to appear a certain way. The most liked photos tend to show bodies that fit a narrow definition of beauty: thin, toned, glowing. Not real.

In my work with clients, one of the most common themes that emerges is comparison. It’s insidious. You might scroll through your feed without even realizing that your inner critic is getting louder with every swipe:
"Why don’t I look like that?"
"Why isn’t my life that exciting?"
"Maybe I just need to work out more, eat less, try harder..."

These thoughts aren’t harmless. They chip away at our self-image and our sense of worth. And in many cases, they push people to disconnect from their bodies altogether—viewing them not as something to care for and respect, but as something to control, shrink, or fix.

So, how do we begin to heal?

The answer isn’t to shame ourselves for feeling this way. It’s not even necessarily to delete all our apps (though for some, that might be a helpful reset). The deeper work starts with awareness and a reconnection to what truly matters: our values, our relationships, and our well-being.

Here are a few gentle steps toward healing your relationship with your body in the age of filtered realities:

1. Challenge Your Relationship with Social Media

Ask yourself honestly: How do I feel after spending time on Instagram (or TikTok, or Snapchat)? Am I feeling energized, inspired, connected—or am I feeling less-than, behind, or not good enough?

If you notice that your time online consistently leads to increased comparison, insecurity, or body dissatisfaction, it might be time to take a break, unfollow triggering accounts, or curate a feed that reflects diverse and realistic bodies, lifestyles, and perspectives.

2. Reconnect With Your Values

Social media often promotes external validation—likes, followers, comments. But healing comes from grounding ourselves in internal validation: what truly matters to us. Maybe it’s creativity, kindness, honesty, growth, or connection. When we act in alignment with our values, we start to feel more at home in ourselves—regardless of how we look.

3. Redefine What It Means to “Take Care” of Your Body

Self-care isn’t a one-size-fits-all equation. For some, it may look like joyful movement or nourishing meals. For others, it’s rest, therapy, solitude, or time with friends. True care includes emotional and mental well-being, not just aesthetics.

Ask yourself: What helps me feel present in my body, not just critical of it? What brings me peace or joy? What makes me feel like me?

4. Explore Body Neutrality

You don’t have to love every part of your body to treat it with respect. Body neutrality is the practice of seeing your body not as an object of judgment or admiration, but as a vessel that carries you through life. It shifts the focus from appearance to function.

You might say, “I may not love how my stomach looks today, but I’m grateful for the way it helps me digest food and power me through the day.” That shift—small as it seems—can be transformative.

5. Let Go of the Highlight Reel Myth

Remember: What we see on Instagram is often the edited version of someone’s life—not the whole story. Behind every polished post is a person with insecurities, struggles, and unfiltered days. You don’t owe the world perfection. You owe yourself compassion.

Healing body image in a world that profits from our self-doubt is radical. But it’s possible.

It starts not with a detox tea, a new workout routine, or a better selfie—but with a deep, intentional return to yourself. Not your filtered self. Not your curated self. But your real self.

Because that version of you—the one who’s been here all along—is worthy, just as you are.