As summer approaches, there is a viral trend on social media: “glow up”. We are turning into our best version together; glow up for summer videos are frequently seen. So, what do you think about these glow up transformation videos?
These types of videos can be a source of motivation for some of us and help us gain healthy habits. They can cover many subheadings such as sports and fitness, regular sleep routines, healthy nutrition plans, and can encourage us to focus on processes such as personal development strategies and self-care practices. But of course, there is also the dark side of the coin.
The Dark Side of the Glow-up Trend
Such trends can put pressure on us and trigger anxiety and stress, feelings of inadequacy, and depressive thoughts over time. The belief that “I have to be beautiful by summer” is reinforced, and our need for social approval can grow stronger without us realizing it. We suddenly realize that we are comparing ourselves not to our own body but to the bodies and aesthetic perceptions of influencers and celebrities we see on social media platforms. Comparing ourselves to others can open the door to self-confidence issues.
“Why am I not like this, I wish my nose was like hers” statements may not seem very unfamiliar to you. At some point, this comparison can lead to serious distortions in our body perception. This condition, which we call body dysmorphia disorder, causes us to perceive our bodies differently than they are. We can start to evaluate our own appearance in an unrealistic and erroneous way.
Real Glow Up Transformation
A real glow up journey should not only include physical but also emotional well-being and mental health improvement. Social media trends mostly limit this process to appearance. If you start this process with an external motivation such as “I have to look more beautiful to others by summer,” this can be harmful for you in the long run. Instead, it would be healthier to start the process with an intention such as “I am changing for self-improvement.”
More Realistic Glow-up Goals
The concept of glow-up transformation can be truly transformative when defined by internal changes such as self-compassion practices, emotional maturity growth, and self-acceptance techniques rather than physical appearance. It would be better to set goals that will improve ourselves in these areas. As a psychologist, there are some glow-up ideas that I can recommend:
- Keep a journal One of the best ways to know yourself is to keep a self-reflection journal. It provides a closer look at how your emotions and thoughts progress. Take 5 minutes every day and ask yourself the following questions: “How did I treat myself today?”, “When did I love myself the most today?”, “How did I feel today?”
- Clean your thoughts Notice and soften the thoughts that you constantly judge and criticize yourself with. Instead of “I can’t do anything anyway,” try this: “I’m having a hard time right now, but this is temporary.”
- Do a digital detox Don’t let the first thing you do when you wake up in the morning be to look at your phone. Start your day by paying attention to yourself. And please mute or unfollow the social media accounts that you constantly compare yourself to.
- Make room for your feelings Notice and accept your feelings. Saying “I’m upset right now” will not make the situation worse, believe me. Suppressing your feelings will cause them to come to light stronger later on.
- Learn to say “No” Our boundaries are everything. Please don’t let others break them down. Don’t say “yes” just to make others love you.
- Prioritize sleep Sleep is very important to us; it affects everything from our mood regulation to our skin health. Try to go to bed and wake up at the same time every night and leave the screen 1 hour before bed. The key to quality sleep is the melatonin hormone, and the release of this hormone occurs between 23:00 and 03:00. Be in bed between these hours.
- Pay attention to your diet Think “I’ll feel energetic” instead of “I’ll lose weight” and eat as much as you need. Choose fresh healthy foods that keep you full. Limit your consumption of foods that make you feel uncomfortable and bloated after eating. If you have a weight management issue, do not hesitate to get support from a dietician, or if you have an eating disorder or emotional eating attacks, do not hesitate to get support from a psychologist.
- Add sports to your life Sports are very important for both physical fitness and mental health benefits. However, instead of going to the gym even though you don’t like it, try different alternatives. Because of the focus on breathing, sports like yoga for mindfulness and pilates for core strength in particular integrate the practice of living in the present moment. In addition, daily light-paced walks will also help you calm your anxiety relief.
- Stay away from environments that are not good for you Avoid being with people that drain you, places where you feel uncomfortable, and situations where you can’t be yourself.
- Spend time with people who inspire you Interact with people who make you feel valuable and can empathize with you instead of conversations built on the perception of beauty.
Bonus: Allow for Glow Down Moments
No development is linear, not always upward. It’s normal to feel tired, sad, or unmotivated at times. Be gentle with yourself during these times. A true glow up journey is about being able to show self-compassion practices and recognize your needs.