"I feel like I'm the only one falling behind" SNS Upward Comparison and the Brain's Negativity Bias: How to Read Your Mind's Warning Lights

The psychological pain experienced by modern people is difficult to dismiss simply as a matter of individual willpower. This is because the structural characteristics of the brain, which evolved for human survival, intersect with the constant environment of comparison through SNS, fueling mental illnesses. In the 'Earthling Shelter' video on Ministry of Health and Welfare TV, creators Orbit and MIMI appear to explain from the perspectives of psychology and neuroscience why we are inevitably vulnerable to negative emotions and how we should recognize the danger signals sent by our minds.

A brain designed for survival: The cycle of 'Negativity Bias' and 'Upward Comparison'

Why do we remember bad things longer than good things? The participants in the video explain this as 'Negativity Bias.' Just as our ancestors had to immediately remember the fear when they discovered a tiger in the grass to survive, the brain imprints information that threatens us much more strongly than good information. For example, the experience of getting caught in the rain after going out without knowing it would rain is consistent with this. In other words, having negative thoughts is an instinctive effort of the brain to protect itself, rather than something that is inherently wrong.

Furthermore, the modern SNS environment further stimulates this instinct. In the video, the stress felt when comparing one's ordinary life to the glamorous daily lives of others is explained through the concept of 'Upward Comparison.' Because the human brain is designed to aim for better environments, it experiences stress when comparing itself to people who are better off. In particular, since SNS only shows the 'highlights' of others, it has a structure that constantly induces upward comparison and erodes an individual's self-esteem. MIMI shared her own difficult experiences due to such comparisons and suggested that a healthy way is to focus on 'the present self' by looking at who you were yesterday or being grateful for your current life, rather than looking upward.

As a way to escape this cycle of comparison, the participants presented psychological strategies such as 'changing the object of comparison to oneself' or 'setting the object of comparison to an entity that does not exist in reality.' MIMI mentioned a case where, when she used to compare herself to smart friends during her school years, she found peace of mind by setting her comparison target to 'unknown high school students in the UK.' Additionally, they emphasized that the process of instilling confidence in the brain through small achievements, even in difficult situations, is important.

'Major Depressive Disorder' beyond simple depression: Check the warning lights

At what point does mental pain go beyond temporary mood changes and lead to a disease? The video explained this by comparing it to the warning lights on a car dashboard. Emotions such as sadness or lethargy are signals to 'check your current status,' much like a car's warning light. However, if this signal persists for several weeks or months, it must be accepted as a danger signal beyond a simple warning. This means the state requires major maintenance rather than just a simple warning.

In particular, they warned of the danger of 'Major Depressive Disorder' by citing data from the Korea Foundation for Suicide Prevention. It was found that the proportion of those who passed away after experiencing a mental crisis and were suffering from Major Depressive Disorder ranged from 59% to as high as 87%. The point to note here is to distinguish between simple feelings of depression and 'Major Depressive Disorder.' Major Depressive Disorder refers to a state where the balance of overall mental functions, such as thought processes, motivation, sleep, and physical activity, is completely broken. In such cases, one must receive appropriate medical measures tailored to the individual, such as medication, counseling therapy, or adjustment of lifestyle patterns, through consultation with a specialist.

The prefrontal cortex, which is responsible for this emotional regulation, is still in the process of maturing during adolescence and young adulthood. Therefore, during this period, it may be biologically more difficult to regulate anxiety or stress because the structural system of the brain is not perfectly established. Orbit shared that during his time as a researcher, when he felt frustrated because he was not achieving results amidst repetitive tasks, he tried to overcome it through immediate rewards, such as 'eating something delicious.'

Mental signals easy to miss: Sleep disorders and social isolation

The signals sent by the mind appear in unexpectedly everyday forms. In the video, 'sleep problems' and 'changes in interpersonal relationships' were picked as representative signals that we are easy to miss. Sleep is an important process in which the brain organizes the emotions experienced that day, and if emotional regulation is not properly achieved, sleep deprivation occurs, which in turn creates a vicious cycle that lowers the ability to regulate emotions. In short, not being able to sleep well is one of the signals from the mind.

Furthermore, an in-depth explanation followed regarding the phenomenon of finding it difficult to meet people. 'Voluntary isolation,' where one simply prefers spending time alone, and 'involuntary isolation,' where one feels pain in an isolated state but mistakenly perceives it as comfortable, must be strictly distinguished. This is because a state of being isolated and struggling, yet feeling it is comfortable, can be a strong signal that mental illness is deepening.

As a small way to take care of oneself in such crisis situations, the participants suggested 'creating small routines.' They advised that even trivial actions, such as lifting one's legs to stretch as soon as one opens their eyes, are of great help to psychological recovery by teaching the brain a stable pattern that "I can accomplish the tasks I planned," thereby instilling confidence. The process of the brain gaining confidence through these small achievements, thinking "You can do it," is more important than anything else.