So last night I was reading my friend’s blog, and I couldn’t figure out why I was stabbing the mousepad to hit “Older Posts.” And then I noticed myself getting so blinded by rage while reading about another friend’s vegan smoothie that I had to take a step back and realize something.

I had friendvy.

Friendvy (n): specific feelings of warring envy and pride, mixed with a little maliciousness, regarding a friend’s achievements and/or Instagram. Also see “friendvious (adj)” and the related emotions of “boyfriendvy (n)” and “girlfriendvy (n).”

Friendvy is curious because on one hand, I’m so happy that you’re taking a beautiful photograph of you and your hot boyfriend prancing around in Central Park, but on the other hand, I want to rip out your hair or have Central Park fall into the center of the Earth and burn to a crisp.

Friendvy has reached an all-time high due to the alluring influences of Instagram, blogging, Twitter, Pinterest, Tumblr, Periscope and Snapchat. Recent polls—me, just me—indicate that Facebook is no longer relevant in contributing to significant levels of friendvy, as it is primarily used for your mother posting graduation photos and your cousin’s updates on her pregnancy.

And because we live in a social media world, we have to arm ourselves against the Photoshopped, unnaturally beautiful green monster of jealousy.

Here are four steps that you—Uncle Sam point—can do to reduce the harmful effects of friendvy and prevent any long-term damage.

1. Immediately get off their social media: This seems like a no-brainer “duh” but sometimes it can be extremely difficult to detach yourself from continuous scrolling. So exit out of that page, and take three deep, Zen breaths and chant, “It’s only a filter, it’s only a filter.”

2. Read something from the BBC: A good way to avoid spiraling into mirror-smashing envy, take your mind off of the superficial and read something that is going on in the world. The BBC is amazing for that, and has mostly unbiased trending news on their Twitter. Sponsor me, BBC?

3. Go to their Facebook page, click on their profile picture and hit ß: I know I said that Facebook is dead, but resurrect that digital corpse to remind yourself that no one is perfect, and the proof is in that first few handfuls of profile pictures from 2007. Everyone is embarrassing. Except for me. I deleted those pictures.

4. Keep perspective: Remind yourself that in all honesty and sincerity, that no one’s life is as perfect as we make it seem on social media. That friend who consistently posts healthy vegan tips struggles as much with his weight as you do. That former crush who’s got their dream internship probably had to work their—hopefully not as cute—butt off to get it. Even we—that’s the royal “We,” a.k.a. me—are guilty of it. It’s not like everyone is going around posting Instagrams of them with acne medication all over their face. Keep perspective, realize that everyone only shows the top 10 percen—the crème de la crème—of their lives to the public.

It’s okay to be a little friendvious of our pals. It’s okay to aspire to what they have. Just as long as you’re not putting on a wig modeled after their hair and shoving them into a trunk in order to imitate their life, I don’t think friendvy is inherently a bad thing. In large doses, it’s cause for concern, but a little friendvy here and there can be a great motivator.

So get out there, post that sexy selfie, write that hilarious blog post, and get someone else to have a little friendvy from you!