Social Comparison Theory

Comparing things, people, situations and ourselves with others is a natural thing we all do. Sometimes positively and sometimes the comparisons make life a rat race! Have you ever compared yourself with others? With whom did you compare? Okay, so how did that make you feel? Though it sounds simple, it can affect your mental health in unimaginable ways! Let’s know more about social comparison theory.

What is Social Comparison Theory?

Social comparison is an evolutionary trait and some researchers have seen it in other species like baboons. In 1954, an American social psychologist Leon Festinger gave the ‘social comparison theory’ which states that individuals evaluate certain aspects like their opinions, abilities, status and success by comparing themselves to others, thereby learn to define themselves. It is a form of self-assessment to measure and see where you stand in comparison to others socially.

Hypotheses in social comparison theory- According to Festinger

• Humans naturally have a drive to evaluate themselves in an objective and non- social way.
• When an objective and non- social means to evaluate is not available, people resort to social comparison that is, comparing with other people.
• When a person is very different from you, then you don’t compare with them.
• When it comes to abilities, we always compare with people who are better than us. This shows the drive to become better.
• When people stop comparing it usually happens with hostility and continued comparison with that person results in bitter consequences.

Types of Social Comparisons

• Upward social comparison: when you compare yourself with someone you think is better off than you, that is an upward comparison. This sense of superiority is subjective and others needn’t necessarily see them as superior like you do. You might think they’re more successful, attractive, knowledgeable or stronger. For example, comparing your body with that of a model on social media is an upward comparison.
• Downward social comparison: when you consider someone inferior to you based on some criteria, such comparisons are downward comparisons. When you see someone begging for money on the streets, you feel better about your financial security. This makes you feel grateful and reduces anxiety.
• Lateral social comparison: a comparison made with someone you think is neither superior nor inferior to you. These kinds of comparisons are seen in organisational structure with co-workers.

Why do we Compare

Social comparison is a normal behaviour or even considered as a strategy which we use to know if we are on the right path. In 1999, Buunk & Gibbons expanded the theory and found 3 main drives for social comparison

• Self- evaluation
• Self- improvement
• Self- enhancement

For example, school going kids will compare their grades with classmates. This could propel them to do better and excel in academics.(Or not!)

Should you compare or not?

Social comparison may have both positive and negative impacts on your mental health and life.

Positive effects of Comparing

Social comparison is one good way for self-discovery. It helps you find out what you want and don’t want in life. It helps you identify what you value and prioritise. Your goals become clearer and achievable. Looking up to your role models will inspire and give enough motivation for you to emulate their behaviour and progress like them. It gives you a road map to your goals as someone has already trodden through the path you’ve chosen.

• Evaluation and self-observation help in understanding your abilities and weaknesses which can help you set realistic goals.
• Witnessing and comparing someone who overcomes adversities in life will help you in fighting your obstacles in life.
• It helps in increasing competitive spirit, raising your standards and setting new goals.
• Finding yourself superior will boost your self-esteem and self- worth.

Negative effects of Social Comparison

• Upward comparisons may make you feel insecure, jealous or inadequate.
• Workers fall prey for this competition and experience severe burnout.
• Always feeling inadequate will keep you in that dark space and you’ll find it hard to fight the imposter syndrome.
• Many researchers point out the influence of social media in fitness trends and developing eating disorders.
• In a study, critically ill cancer patients who made downward comparisons felt scared and depressed about themselves.

 Social media platforms have become the ultimate place for comparing. People posting pictures that are beyond perfect, their fun-filled parties, elite lifestyle, sports cars, and well-chiselled bodies all make FOMO a big issue for us to deal with in our mental health. This bruises our self-esteem and directly leads to depression.

Escaping the Comparison Trap

Totally refraining from social comparison is humanly impossible. But where we draw the line matters for our own mental well-being. Some ways to escape-

• Practice gratefulness and take time to count your blessings.
• Change your comparison point or comparison person now and then.
• Celebrate your progress rather than chasing a benchmark.
• Avoid negative self-talk and be compassionate towards yourself.
• Maintain a positivity journal. Record all the small compliments you receive and thank yourself now and then.
• Have a growth mind set to accept failures as minor setbacks.
• Use social media mindfully. Not everything you see is reality.

If your distorted thoughts, anxiety and depression persist, meet a counsellor who can offer you CBT -Cognitive Behavioural Therapy which could change your unhealthy patterns of thinking. Albert Einstein once said, “Everybody is a genius! But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” Compare to know yourself and the world, but not to put yourself down. Share this article with all your friends who need to hear this today!