Entrepreneur, Senior Leader & Ecosystem Builder with a degrees in Music, Psychology, Digital Mgmt & Transformation. Co-founder of the Music Factory and Earkick. Life-long learner with a deep passion for people, mental health and outdoor sports.
The “Glow Up” or “Glowing Up” culture is everywhere today, saturating your social media feeds with images of striking before-and-after transformations. At first glance, this trend may seem harmless, even motivating. But beneath the surface lies a troubling reality that can take a serious toll on mental health, erode self-esteem, and cause long-term damage.
Understanding the potential dangers of this movement begins with knowing what it means, why it started, and why it holds such a tight grip on so many lives.
What “Glow Up” Means
“Glow up” typically refers to the process of dramatically improving your appearance and lifestyle, often involving weight loss, skincare, makeup, fitness, and wardrobe makeovers. These changes usually accompany a newfound sense of confidence that adherents showcase online, portraying an image of perfection and fulfillment. While transformation and self-improvement can be positive, the obsession with glowing up has created unrealistic expectations that are nearly impossible to meet. Many young people also find themselves navigating complex social dynamics during this journey, including learning how to deal with fake friends who might undermine their self-worth. If you’re feeling overwhelmed by these pressures, chat with AI therapist for support and guidance!
The Origins of the Glow Up Trend
The glow up trend took off in the mid-2010s as social media platforms like Instagram and TikTok gained popularity. With these platforms becoming more visual, curated spaces, users began comparing their lives to carefully crafted images and videos. This led to a desire to reinvent oneself visually, transforming into the polished individuals seen in the feed. Many come to believe that the only way to get to a date and find happiness is to glow up before they deserve it.
Where It Plays Out and Who Is Attracted to It
“Glow up” finds its most fertile ground on platforms like Instagram, TikTok, and YouTube, where short, viral clips of transformations attract millions of viewers. Adolescents and young adults—often in high school or early college—are particularly drawn to this trend and some can’t imagine a life without TikTok. They’re in a transitional phase of life and are naturally inclined to search for acceptance and admiration. The pressure to be perfect or appear a certain way can be overwhelming at this age.
The Impact on Mental Health
The intense focus on physical appearance encouraged by the glow up movement can have devastating consequences on mental health. Here’s how:
- Unrealistic Expectations: The transformations showcased online are often highly curated and sometimes manipulated using filters or editing software. When you measure yourself against these standards, you may feel discouraged about your own progress, or lack thereof.
- Comparison Culture: Constantly comparing yourself to “perfect” influencers can cause you to feel inadequate or unattractive. Such comparison cultivates dissatisfaction with your body and life, leading to self-esteem issues and anxiety.
- Diet and Exercise Extremes: To achieve fast results, you may resort to extreme diets or intense workout regimens, which can lead to eating disorders or physical exhaustion.
- Addiction to Validation: The positive feedback loop of likes and comments can cause you to tie your self-worth to external validation, leaving you vulnerable to disappointment and rejection.
So how do people slip into an unhealthy glow up journey? What do you need to watch out for to protect yourself from falling into that trap? Let’s walk through a typical glow up journey and the things you would commonly say to yourself in every phase.
How To Have a Glow Up In a Week – Is It Even Real?
#1 Discovery Phase: You start by scrolling through transformation videos or reading blogs on glow up, becoming intrigued by the idea of reinventing yourself. This is often driven by dissatisfaction with your current appearance or lifestyle. Maybe you have been criticized or even bullied in the past.
“I’m so inspired by these transformations! If they can do it, I can too. I’m going to start my own glow-up journey.”
#2 Goal Setting: Motivated by the “perfect” transformations you see, you set lofty goals for yourself—lose weight, change your wardrobe, or become proficient with makeup.
“I want to lose 15 pounds, get a new wardrobe, and master makeup. I just need to set my goals high and stay focused.”
#3 Research and Preparation: You begin researching fitness routines, skincare regimens, and diets. Influencers and online gurus offer various tips for glow ups, often through paid programs or sponsored products.
“I’ve read about this skincare routine and it sounds amazing. I’m going to follow this influencer’s fitness plan to the letter and really commit to this diet.”
#4 Initial Implementation: You start following the advice religiously, sticking to strict diets, workouts, and skincare. At first, the changes are exciting, but over time, it becomes tiring to maintain the demanding schedule.
“This is going well so far! The workouts are tough, but the results will be worth it. I need to stay disciplined to keep up the momentum.”
#5 Plateau and Frustration: You hit a plateau and struggle to maintain the rapid progress you initially envisioned. Friends and family notice you’re exhausted, but you shrug it off, driven by the need to keep up with the trend and searching for the easy ways to glow up fast and how to get a glow up in 1 week.
“Why am I not seeing results as quickly as I hoped? Maybe I should try a stricter diet or another workout program. I need to push myself harder.”
#6 Self-Doubt and Decline: As progress slows down or stalls, you may begin to doubt your worth and ability to reach your goals. The transformation videos that once inspired you now provoke anxiety and sadness. You begin comparing yourself more frequently, leading to feelings of failure. You feel like everyone is judging you or talking behind your back.
“Everyone else seems to be making progress, but I’m stuck. What if I’m just not good enough to reach my goals?”
#7 Detrimental Coping Mechanisms: To kickstart progress, you may turn to unhealthy coping mechanisms like crash diets, over-exercising, or spending large amounts on skincare products or fashion. Your life becomes centered around the pursuit of perfection.
“Maybe if I cut out more calories and double my workouts, I’ll start seeing results again. I’ve already invested so much—I can’t stop now.”
#8 Burnout and Withdrawal: Eventually, you reach a point of burnout. The emotional and physical toll catches up, leaving you drained, anxious, and overwhelmed. You might start withdrawing from friends, family, and even social media. In severe cases, this can lead to depression or other mental health disorders.
“I’m exhausted and don’t even recognize myself anymore. This constant pressure to be perfect is too much, and I just want to shut out the world.”
The glow up movement presents a compelling promise of transformation and self-improvement, but its influence can be toxic. By setting unattainable standards and fueling unhealthy comparisons, it creates a dangerous cycle that negatively impacts your mental health. Remember:
Self-worth is not measured by appearance, and perfection is an illusion.
Now that you’ve seen the potentially ugly side of the glow up trend, let’s dive into how you can glow up your face in a healthy and sustainable way without compromising your physical and mental well-being.
True Self-Care: Prioritizing Mental Well-Being Over Beauty Standards
While it’s crucial to recognize the potential dangers of the glow-up trend, it’s equally important to distinguish it from genuine self-care. Self-care is a wonderful practice when not mistaken for merely fitting into beauty standards or striving for perfection. Before diving headfirst into a drastic transformation, ask yourself:
“Am I trying to look better, or am I trying to feel better?”
How to Glow Up In A Mentally Healthy Way
A true glow up prioritizes mental well-being, acknowledging that taking care of your physical health is part of this holistic approach. Embracing self-care means nourishing your body and mind without obsessing over superficial goals. It’s about finding joy in your unique self, developing resilience, and making choices that genuinely support your happiness, rather than chasing an image that may not reflect your true needs. Start a conversation with our AI chat bot for personal self-care strategies!
#1 Mindfulness and Its Impact on Well-Being
Mindfulness is a foundational practice in the quest for a mental health glow up. Let’s say you feel overwhelmed by your thoughts and emotions. By incorporating simple breathing exercises or mindfulness sessions into your daily routine, you learn to observe your thoughts without judgment, leading to a greater sense of inner peace and emotional resilience. Glow up is as much about cultivating inner tranquility as it is about external changes.
#2 Therapy as a Tool for Transformation
Another critical aspect of a mental health glow up is recognizing when support is necessary. Accepting the help from a therapist, coach, counselor or even a personal AI therapist chatbot can be a powerful tool for personal transformation. Imagine you suffered from low self-worth and couldn’t find the root cause on your own. Accepting support empowers you to uncover past traumas that affect your current mindset. The insights you pick up will provide you with strategies to heal and foster a healthier self-image, contributing to your overall glow up.
#3 Positive Social Interactions
Human beings are inherently social creatures, and our interactions can have a significant impact on our mental health. Positive social engagements act as a catalyst for our emotional well-being. Fostering connections with others, allows you not only share your joys and challenges but also receive support and validation, which are essential components of a mental health glow up.
#4 Find Balance: Work, Rest, and Play
To glow up mentally, you need to find the right balance between work, rest, and play. This delicate equilibrium allows for personal growth while ensuring you don’t burn out in the process. Picture yourself as a creative working long hours with little reprieve. By consciously scheduling time for rest and hobbies, away from the pressure of constant connectivity, you regain your creative spark and zest for life. Balance truly matters in a mental health glow up.
#5 How to glow up physically naturally
Long-term changes to your mental health come from the establishment of sustainable habits. This means integrating practices into our daily lives that nurture your mental wellbeing. It could be as simple as setting aside time for a daily walk to transition from a sedentary lifestyle to a more active one. Or committing to regular check-ins with yourself, ensuring that you get the motivation you deserve and stay on the right track toward your mental health glow up goals.
#6 The Ripple Effect of a Glow Up
The benefits of a mental health glow up extend beyond the individual. Once you improve your mental health, you set a positive example for those around you. This creates a ripple effect, encouraging others to also prioritize their mental well-being. As you share your glow up journey, you inspire others to embark on their own. You’ll have company on your path and challenges shared are challenges halved!
A Journey, Not a Destination!
Try to view your mental health glow as a journey, not a destination. It’s a continuous process of growth, learning, and self-discovery. Be patient with yourself and acknowledge that setbacks are part of the path to improvement. Replacing bad habits by healthy ones takes effort and time. As you embrace the journey, you will learn to appreciate each step and the growth that comes with it.
Like Alivia in the video above, give self-acceptance and self-love a chance. Try setting realistic goals and do it for the right reasons. You do not have to please others to be worthy of love and validation. You will experience that taking a mindful approach to self-improvement offers a more sustainable path to genuine happiness and fulfillment.
Celebrate your unique journey and progress, instead of comparing yourself to the curated images on social media. After all, the real glow up comes from within and not in one day.
Now stop scrolling and start finding all things about you that are wonderful!
