Social Media and Self-Worth: Protecting Your Confidence in a Curated World
Ever scroll through Instagram or LinkedIn and feel like every other entrepreneur has it all figured out? You’re not alone. Many small business owners in Canada quietly battle self-doubt after seeing the “highlight reels” of others online. In fact, mental health challenges are widespread among entrepreneurs – a recent Canadian study found that two-thirds (62%) of business owners feel depressed at least once a week. Social media isn’t the only cause, but it can chip away at your confidence by fueling unrealistic comparisons and expectations. The good news is that by understanding this curated world and taking mindful steps, you can protect your self-worth and use social media in a healthier way. This post will explore how social media impacts mental health for entrepreneurs (with a Canadian lens), share real examples from our community, and offer practical tips to keep you confident and focused on what really matters.
The Highlight Reel vs. Reality
On social media, we usually see the wins, not the struggles. People share product launches, new client announcements, glowing customer reviews – in short, the best parts of their business life. It’s natural to compare yourself to these shiny posts, but remember: you’re comparing your behind-the-scenes to someone else’s highlight reel. Social platforms are carefully curated spaces, where users showcase positive moments and omit the challenges. This can create an unrealistic standard – it might seem like everyone else’s business is booming and they have endless creativity, while you’re hitting roadblocks. In reality, those other entrepreneurs have tough days too; you just don’t see it in your feed.
This highlight-reel effect can skew our perception. A Canadian survey on social media use found that about one in eight users felt anxious, depressed, frustrated or envious of others’ lives due to what they saw on social networks. Think about that – millions of Canadians (including business owners) experience negative emotions from social media posts. If you’ve ever felt a pang of jealousy or a hit to your self-esteem after scrolling, it’s not just you. Algorithms often show us the most engaging (often polished) content, which can make everyone else’s successes look larger than life.
As entrepreneurs, this effect is amplified. Your business is deeply personal, so seeing a peer’s “overnight success” online can sting. Maybe you notice a competitor’s store looking busier than yours, or a founder who seems to effortlessly juggle speaking engagements and family life. It’s easy to start wondering, “What am I doing wrong?” But here’s the reality: social media doesn’t show the full story – the late nights, the failed experiments, the help they got along the way. Remember that social media is a filtered reality, not the whole reality. Keeping this perspective can help you stop unfair comparisons in their tracks.
Quick Reality Check: If you catch yourself feeling “less than” because of a post, pause and remind yourself you’re likely seeing edited highlights. Behind every successful-looking feed is a real person who has struggles off-camera.
Unrealistic Comparisons Fuel Self-Doubt
Comparison is natural – we all gauge our progress against others sometimes. But social media cranks comparison into overdrive. When every scroll shows you another entrepreneur hitting a milestone or showing off a perfect product photo, it can chip away at your confidence. Over time, constant comparison can even lower your self-esteem and increase anxiety.
Why does this happen? Psychologists point to social comparison theory – we assess our own worth by comparing ourselves to others. On social platforms, we’re inundated with others’ achievements. Research backs this up: studies have found that when social media use becomes a constant stream of comparisons, it often leads to negative self-assessments and emotional exhaustion. In other words, trying to “keep up” with everyone online can literally burn you out (more on burnout shortly).
For business owners, unrealistic comparisons might sound like: “Her startup grew that fast? I must be doing something wrong,” or “They have so many followers and I only have 200… am I bad at marketing?” These thoughts are common, but they’re also unfair to yourself. You’re measuring your real-life business against a possibly exaggerated online image. It’s like comparing a day-old startup to a 10-year-established company just because you saw them side by side in a news feed – it’s not apples-to-apples.
Importantly, know that other entrepreneurs feel this way too. Debbie Garshon, a Canadian mental health professional who works with business owners, notes that entrepreneurs often “want to project an air of confidence” and don’t want to be seen as weak. So, many will only show the positives. That means the playing field on social media is inherently tilted toward over-optimism – everyone advertising their wins and hiding their warts. Once you recognize this pattern, you can mentally adjust for it: “This feed looks perfect because it’s designed to. My journey is different, and that’s okay.”
Imposter Syndrome in the Social Media Age
Have you ever felt like a fraud in your own business? Like sooner or later everyone will figure out you’re not as capable as they think? That nagging feeling is imposter syndrome, and social media can pour fuel on it. When you constantly see others’ achievements online, you might start believing you’re the only one struggling or that you don’t deserve to be in the same league.
Here in Canada and beyond, imposter syndrome is a familiar foe for entrepreneurs. By some estimates, about one in three entrepreneurs experiences imposter syndrome at some point. It’s that little voice saying, “Everyone online seems to know what they’re doing – except me.” The curated success stories on social media can reinforce this illusion that you’re less competent than your peers, even when you’re doing great.
Real-world example: Anne Whelan, a celebrated Canadian entrepreneur, openly discussed her battles with confidence. She admitted “I’ve become OK with struggling with confidence and lack of confidence,” acknowledging that self-doubt may never vanish entirely. The key, she says, is learning to see your own value: “I’ll always have something to learn, but I have something to bring… too.” In other words, even hugely successful businesswomen like Whelan feel imposter syndrome, but they remind themselves that they do offer unique contributions.
Social media can make imposter feelings worse by magnifying only others’ strengths. If you’re scrolling through LinkedIn and every other founder is announcing a funding round or an award, you might think, “Why am I not at that level? I must be faking it.” The truth is, those founders likely have their own areas of uncertainty – they just aren’t posting about them. Most entrepreneurs, even the high-achievers, have moments of doubt. In fact, a recent LinkedIn survey reported that 81% of founders don’t openly share their stress or fears (likely due to stigma). So if you feel alone in your imposter syndrome, realize that silence doesn’t equal absence – many are in the same boat, even if they aren’t broadcasting it.
How to reframe imposter thoughts: Try focusing on facts over feelings. Keep a private list of your wins (big or small) to review when self-doubt creeps in. And limit exposure to content that triggers your imposter syndrome. For example, if following that “Entrepreneur of the Year” influencer makes you feel inadequate, consider muting them for a while. Curate a feed that inspires rather than deflates you.
The Burnout Trap of “Always On” Culture
Beyond comparisons and self-doubt, social media can also contribute to burnout – a state of mental, emotional, and physical exhaustion. Being a small business owner is already a full-time job (often more than full-time). Add the pressure to constantly post, respond, promote, and stay relevant online, and it can push anyone to the brink. Burnout is not a rare phenomenon among entrepreneurs; roughly one-third of entrepreneurs report feeling burnt out in their day-to-day work.
Social media encourages an “always on” mentality. The platforms never sleep – there’s always a new trend to follow or a customer inquiry to answer. If you’re not careful, you might feel you have to respond to comments at 11pm, or that you can’t take a day off posting because the algorithm will punish you. Over time, this lack of boundaries drains your energy and creativity. It also blurs the line between work and personal life, since checking your phone for “just one quick post” can easily turn into an hour of work emails and social updates.
Another aspect is the emotional burnout from comparisons, which we touched on earlier. Constantly feeling “not good enough” or racing to catch up with others can be exhausting. Psychologists call this “social media fatigue,” and it’s a real syndrome: as one study notes, heavy social comparison on social networks can lead directly to emotional exhaustion. If you’ve felt utterly drained after doom-scrolling through your industry hashtag, that’s social media fatigue setting in.
Common signs of social media burnout for business owners include: feeling dread when you think about posting, struggling to come up with content ideas, neglecting other aspects of your business because social media is eating your time, or feeling irritable and anxious about your online metrics (likes, followers, comments). You might also notice you’re engaging negatively – like shooting off a snappy reply to a rude comment (something you’d never do if you were fresh and rested).
It’s important to remember: you are allowed to step back. The world won’t end if you miss a day of posting. In fact, many entrepreneurs find that taking scheduled breaks from social media actually improves their effectiveness. It allows you to recharge and come back with more creativity. As one article put it, if you’re not seeing results or you’re feeling overwhelmed, “it might be time to step away briefly to reassess your strategy” and even redefine what social media success means for you. You’re running a marathon, not a sprint, and you can’t pour from an empty cup.
Real Stories: You’re Not Alone
It’s worth emphasizing that struggling with these feelings does not mean you’re a “bad” entrepreneur – it means you’re human. Many Canadian entrepreneurs and experts are starting to speak up about the mental toll of running a business in the social media era. Here are a couple of perspectives to remind you that you’re not the only one feeling this way:
Mental health professionals see it:
Debbie Garshon (Senior Clinical Director at GreenShield Health) works with a lot of business owners. She observes that entrepreneurs put immense pressure on themselves to always appear confident. “They don’t want to be judged or perceived as weak,” Garshon says. This often leads to bottling up stress or sadness. Think about how that translates to social media – it’s no surprise we all post our victories and skip over our vulnerabilities. Knowing this, try to have some self-compassion. If you’re having a rough week, it’s OK that you’re not broadcasting it; just recognize that others are likely going through rough weeks too, out of sight.
Entrepreneurs opening up:
We mentioned Anne Whelan’s quote earlier about living with some self-doubt but forging ahead anyway. There’s also a growing movement of entrepreneurs (even on platforms like LinkedIn or Twitter) sharing the real stories behind their success – the failures, the anxiety, the second-guessing. For example, Canadian tech founders have spoken in panels about nearly burning out during the pandemic, and how seeing only positive news from peers made it harder until they started connecting in honest peer support groups. One founder in a BDC report shared that hearing from entrepreneurs “further along” who had made it through similar struggles helped him realize his challenges were surmountable. The more you seek out honest conversations, the more you’ll realize your experiences are common.
Statistics tell a story:
Numbers can be validating too. We cited earlier that about 62% of Canadian entrepreneurs feel depressed weekly, and 46% say mental health issues have interfered with their work. And in another study, nearly half of entrepreneurs had at least one mental health condition (like anxiety or ADHD) in their lifetime, significantly more than the general population. These figures aren’t meant to scare you, but to remind you that many peers share your struggles. The entrepreneurial journey is tough – you’re carrying responsibilities and risks that most people never take on. It’s okay to feel overwhelmed or inadequate at times. What’s not okay is suffering in silence or believing you have to face it alone.
So, what can we do about it? Let’s move from problems to solutions.
Mindful Social Media: Practical Tips for Entrepreneurs
Social media doesn’t have to be a confidence killer. In fact, it can be a great tool for business growth and community – if you control it, instead of it controlling you. Here are some practical, proven strategies to use social media mindfully while running your business:
Set Boundaries (Time Management):
Treat social media like any other business task – give it a schedule. For example, allocate an hour in the morning or a block in the afternoon for checking and posting, then log off. Avoid the trap of constant notifications. You can even use app timers or “do not disturb” settings to help. Why: Research suggests that limiting screen time and taking regular breaks helps protect your well-being. You’ll prevent burnout by not being “always on.” Plus, when you batch your social media tasks, you might find you’re more efficient and less frazzled.
Curate Your Feed:
You are allowed (and encouraged) to edit your follow list. If certain accounts consistently make you feel unworthy or stressed out, unfollow or mute them – even if they’re in your industry. Instead, follow people who are honest, encouraging, or share useful tips. Aim for a feed that inspires you or provides realistic insight, not one that triggers comparison. Why: What you see daily has a direct impact on your mood. Curating your feed is like choosing your diet – choose things that nourish you. Experts recommend unfollowing accounts that spark negative emotions and focusing on those that bring positivity or education.
Mindful Consumption:
When you do scroll, do it mindfully. Notice your feelings. If you catch yourself spiraling (“Their business is doing so much better than mine!”), step back. Sometimes a quick mindset exercise helps: congratulate the other person in your mind and then remind yourself of one thing you’re proud of in your own business. It shifts you from envy to appreciation. Also, avoid checking social media first thing in the morning or last thing at night, as those are times you’re more vulnerable to negative comparisons. Why: Being mindful of your emotional reactions can prevent a small twinge of self-doubt from ruining your day. If you need to, take a breather and focus on an offline task to reset. As one Canadian social media expert, Bailey Parnell, famously said in her TED talk – “audit your social media diet.” Be intentional about what you consume.
Post with Purpose, Not for Validation:
When it comes to your own posts, try to detach from the vanity metrics (likes, views, etc.). Use social media to tell your story, engage with customers, and provide value – not primarily to seek validation. It helps to set non-algorithmic goals for your social media. For example: “This month I’ll share 4 tips that demonstrate our expertise,” or “I’ll highlight one customer story.” Focus on quality interactions (like a meaningful comment from a client) over the quantity of hearts. Why: Chasing likes is a losing game for your self-esteem – algorithms change constantly, and they don’t measure your real worth. By posting for a purpose (marketing, connecting, informing) rather than to get X number of likes, you won’t tie your self-worth to the feedback of an algorithm. Your business success is not defined by social media stats.
Practice Digital Detox (Breaks are OK):
If you’re feeling overwhelmed, give yourself permission to take a social media hiatus. This could be a weekend off each month, or a full week off every now and then – whatever you need. Inform your followers if you want (“We’ll be quiet this week to recharge our creative batteries!” – a totally relatable move). Use that time to focus on other parts of life and business without the constant noise. Why: Regular breaks can prevent burnout. Studies have shown that even short-term social media breaks can reduce anxiety and improve mood. Plus, when you come back, you’ll likely have fresh ideas and energy. Remember, consistency is important in marketing, but consistency also includes consistency in taking care of your mental health.
Reality-Check Your Expectations:
It might help to literally post a note near your workspace: “Social media is not real life.” Keep reminding yourself that everyone struggles sometimes. Set realistic benchmarks for yourself that aren’t based on what you see online. For instance, instead of expecting the revenue growth that a tech giant posted about, set a goal to improve your revenue by a percentage that makes sense for you. Celebrate progress on your terms. Why: By managing expectations, you won’t feel like a failure just because your journey doesn’t mimic someone else’s highlight reel. You’ll be focused on your personal best, not their best.
Engage with Community (Not Competition):
One of the antidotes to the isolation and comparison trap is to actively seek community. Join entrepreneur groups (there are Canadian small business owner groups on Facebook, LinkedIn, Slack – find one that fits your vibe). Attend local business meet-ups or online webinars where people talk candidly. Surrounding yourself with fellow entrepreneurs who share real ups and downs can be hugely validating. You might even find a “accountability buddy” to check in with about social media habits or stress. Why: Community reminds you that behind every business account is a person. By connecting, you’ll hear the stories that don’t get posted publicly. And peers can offer advice on how they handle social pressure, which you can learn from. As entrepreneur Luke Vigeant noted, hearing from others who had worked through similar challenges helped him feel he could overcome them too.
Try incorporating one or two of these strategies at a time. Overhauling your relationship with social media won’t happen overnight, but small changes make a big difference. The goal is to turn these platforms into tools that serve your business – while safeguarding your mental well-being.
Remember the Bigger Picture (and Get Support)
As you work on healthier social media habits, keep the bigger picture in mind: your worth as an entrepreneur is defined by your passion, skills, and resilience, not by an app. Success is a long game, and it’s as much about personal growth as business growth.
Also, know that there are resources to help you navigate these challenges. You don’t have to do it all alone. Community Futures Lambton, for example, offers free business coaching and support to local entrepreneurs. Sometimes talking to a business coach or mentor can put things in perspective – they’ve seen the ups and downs and can reassure you that you’re on the right track (or help you adjust course if needed). Our coaches have helped many small business owners in Sarnia-Lambton work through growth strategies and the anxieties that come with them. Whether you need guidance on your business plan or just an understanding ear about the stress of juggling it all, we’re here to help (at no cost). Don’t hesitate to reach out – getting support is a sign of strength, not weakness.
Beyond Community Futures, there are organizations like the Canadian Mental Health Association (CMHA) and entrepreneur peer networks that offer resources and workshops on managing stress and building resilience. Sometimes even a quick chat with a fellow business owner can remind you that what you see online isn’t the whole truth.
In the end, remember that social media is just one tool in your toolbox – it’s not the ruler of your self-worth. Your confidence comes from your journey, your values, and the real connections you build, not from follower counts or viral posts. By using social media mindfully and leaning on your community, you can enjoy the benefits of the online world without letting it define you.
Final Thoughts!
Confidence and clarity come from within – not from algorithms. The curated world of social media will always try to show you a mirror of what “success” looks like, but it’s a distorted mirror. Trust in your own path, celebrate your progress (even the small wins), and remember why you started your business in the first place. Those reasons – your passion, your creativity, your grit – are far more powerful than any trending topic. Keep them at the heart of what you do. In a world of highlight reels, stay rooted in your reality. You’ve got this, and your story is unique and valuable – no filter needed.
References
BDC Study on Canadian entrepreneurs’ mental health – bdc.cabdc.ca
CMHA “Going it Alone” report on entrepreneur well-being – bc.cmha.ca
Statistics Canada report on social media’s impact (negative emotions, envy) – www150.statcan.gc.ca
Oasis Mental Health blog – social media highlight reel & mental health – oasistms.comoasistms.com
Research on social comparison causing exhaustion – pmc.ncbi.nlm.nih.gov
Founder survey data on entrepreneurs (imposter syndrome, burnout prevalence)linkedin.com
Quote from entrepreneur Anne Whelan on confidence and imposter feelings – canr.msu.edu
Women’s Journal on avoiding social media burnout (taking breaks, redefining success)- womens-journal.comwomens-journal.com
