What are Upward and Downward Social Comparisons?
Temple, Fountain and Cave in Sezincote Park, Painting by Thomas Daniell, 1819
Upward and downward social comparisons describe the ways people evaluate themselves by measuring their abilities, achievements, experiences, or circumstances against those of others. In upward comparison, an individual compares themselves to someone perceived as better off, more accomplished, happier, or more successful. In downward comparison, the individual compares themselves to someone perceived as worse off or struggling. These comparisons can often occur automatically and unconsciously, and can influence self-esteem, motivation, and overall wellbeing, and emotional experiences in subtle but significant ways.
From a psychodynamic perspective, social comparison is closely tied to the development of the self and the regulation of affect. Upward comparison can bring up feelings such as envy, shame, inadequacy, or inspiration, depending on the individual’s internal world and relational history. For some, seeing another’s success activates harsh internal standards and can lead to self-criticism and withdrawal. For others, upward comparison may support growth by mobilizing aspiration and hope, especially when strong enough to tolerate frustration without crashing.
Downward social comparison can function as a way to protect self-esteem and manage anxiety. Individuals may experience temporary relief, gratitude, calmness or reassurance about their own position through noticing others who are struggling more. Psychodynamically, this can serve an adaptive function and can help stabilize someone in moments of threat, but when used excessively, it can limit emotional depth, reduce empathy, cause rigidness, or mask unresolved feelings of vulnerability and fear through maintaining a sense of superiority or distance from others’ pain.
New York, Painting by George Bellows, 1911
George Vaillant’s work on defences is helpful in understanding social comparison processes. When upward or downward comparisons are mediated through mature defences such as humour or sublimation, they can support psychological growth and resilience. On the other hand, when comparisons are filtered through less adaptive defences like idealization or devaluation, they can reinforce rigid self-concepts and relational difficulties. For example, idealizing others in upward comparison can leave the self feeling empty or defective, while devaluing others in downward comparison may serve to deny one’s own dependency needs or insecurities.
In psychodynamic psychotherapy, exploring patterns of social comparison can create important insights into a person’s internalized relationships and self-esteem. The goal of therapy overall is to help individuals become more aware of how and why they compare, and what emotional conflicts are being managed in the process rather than eliminating comparison altogether. As these patterns are understood, patients can develop a more stable sense of self that is less dependent on constant comparison and more focused on self-reflection and compassion, leading to authentic relationships with themselves and others.