Comparison Is a Distraction, Not Direction: Navigating Comparison in Eating Disorder Recovery

Content Note: This article discusses body image, eating disorder recovery, and social comparison. If these topics feel activating for you, consider reading with support, taking breaks as needed, or returning when you feel more resourced.

If you are in eating disorder recovery, you have likely noticed comparison showing up.

Comparing your body.

Comparing your meals.

Comparing your progress.

Comparison can feel automatic and research suggests there is a reason for that. According to social comparison theory, first introduced by Leon Festinger in 1954, humans naturally evaluate themselves in relation to others. This process is part of how we make sense of the world and determine whether we are safe and accepted.

In eating disorder recovery, this instinct can become amplified in ways that increase distress.

The Link Between Social Comparison and Eating Disorders

Research consistently shows that frequent appearance-based comparison is associated with:

• Increased body dissatisfaction

• Greater eating disorder symptoms

• Increased restriction or compensatory behaviors

• Lower self-esteem

Studies have found that upward comparison, which means comparing yourself to someone you perceive as more confident or further along, predicts greater body dissatisfaction and disordered eating behaviors (Myers and Crowther, 2009; Fitzsimmons-Craft, 2011).

This does not mean comparison causes eating disorders on its own. It does mean that comparison can reinforce existing struggles.

Research also suggests that individuals with eating disorders tend to engage in social comparison more frequently and more rigidly, especially around weight, shape, and food (Corning et al., 2006).

In other words, comparison is often a feature of the disorder itself, not a personal failure.

Why Comparison Feels So Strong

Eating disorders often organize around measurement and evaluation. When the brain has been conditioned to look for external markers of safety or worth, it continues scanning for data. Research on cognitive patterns in eating disorders shows increased attention to weight- and shape-related information (Williamson et al., 2004).

Over time, this focus can become habitual.

Automatic does not mean helpful.

The Protective Function of Comparison

Comparison is often trying to answer questions such as:

Am I safe?

Am I acceptable?

Am I doing this correctly?

From a nervous system perspective, comparison can function as a strategy to reduce uncertainty. It can feel like gathering information. The difficulty is that looking outward rarely provides accurate answers about your own needs.

Recovery is individualized. Two people can follow similar treatment plans and still have very different internal experiences. Biology, trauma history, access to care, co-occurring conditions, and support systems all influence the healing process. Long-term studies show that recovery timelines vary widely (Eddy et al., 2017). There is no single pace or pattern that defines success.

The Role of Self-Compassion

Research on self-compassion, led by Kristin Neff, shows that higher levels of self-compassion are associated with:

• Lower body dissatisfaction

• Fewer disordered eating behaviors

• Reduced shame

• Greater emotional resilience

Self-compassion shifts the focus from evaluation to care.

Instead of asking, “How do I measure up? ” Self-compassion asks, “What do I need right now?” A review by Braun et al. (2016) found that higher self-compassion is linked to lower levels of eating disorder symptoms and body image distress. Turning inward with kindness is not indulgent. It is supported by research.

Social Media and Increased Comparison

Modern research also shows that social media increases opportunities for appearance-based comparison, which in turn predicts body dissatisfaction and disordered eating behaviors (Fardouly and Vartanian, 2016).

Online spaces often show curated moments rather than full experiences. Comparing your internal struggles to someone else’s highlight reel can intensify self-criticism. Reducing exposure to triggering content and intentionally curating your feed can be part of protecting your recovery.

What Supports Recovery

Evidence-based approaches to eating disorder treatment emphasize:

• Reducing appearance-based comparison

• Strengthening body functionality appreciation

• Increasing self-compassion

• Building a strong therapeutic alliance

• Engaging in values-based behaviors

• Increasing social support

  
  

Interventions that directly target body image distress, including cognitive restructuring, compassion-focused therapy, and structured exposure approaches, have been shown to reduce symptoms and improve body image flexibility (Alleva et al., 2015; Goss and Allan, 2014). Shifting from comparison to self-attunement aligns with evidence-based care.

A Gentle Reframe

When comparison shows up, you might try:

“I notice comparison is here.”

“It makes sense that my brain learned this pattern.”

“I can return to my own needs.”

You do not need to eliminate comparison to heal. You can notice it and choose not to let it guide your decisions. Your recovery is not a competition. It is a relationship with your body, your nervous system, and your values.

A Supportive Reminder

If comparison feels loud today, consider this:

Their body is not your body.

Their path is not your path.

Your healing is allowed to unfold in its own timing.

Comparison may promise clarity, yet your recovery grows through compassion, consistency, and support.

References

Alleva, J. M., et al. (2015). A meta-analytic review of mirror exposure therapy for body image disturbance. Clinical Psychology Review, 35, 1 to 14.

Braun, T. D., et al. (2016). Self-compassion, body image, and disordered eating. Body Image, 17, 117 to 131.

Corning, A. F., et al. (2006). Social comparison, eating disorder symptoms, and self-esteem. Eating Behaviors, 7(3), 205 to 214.

Eddy, K. T., et al. (2017). Recovery from anorexia nervosa and bulimia nervosa at 22-year follow-up. Journal of Clinical Psychiatry, 78(2), 184 to 189.

Fardouly, J., and Vartanian, L. R. (2016). Social media and body image concerns. Current Opinion in Psychology, 9, 1 to 5.

Fitzsimmons-Craft, E. E. (2011). Social comparison theory in eating disorder etiology. Body Image, 8(3), 214 to 224.

Myers, T. A., and Crowther, J. H. (2009). Social comparison as a predictor of body dissatisfaction. Journal of Abnormal Psychology, 118(4), 683 to 698.

Williamson, D. A., et al. (2004). Cognitive bias in eating disorders. Behavior Modification, 28(6), 711 to 738.

Disclaimer: This article is for educational and informational purposes only and is not a substitute for therapy, medical care, or individualized treatment. If you are struggling with an eating disorder or body image concerns, please consult with a licensed mental health professional or qualified medical provider. If you are in crisis, seek immediate medical or emergency support.