Today’s society is obsessed with bodies, weight, and beauty. Social media has given a heightened importance to the beauty of the human body and the idea of perfectionism. As a result, this along with many other factors such as the attitudes of one’s parents, other early childhood experiences, and internal elements like personality and mood, many individuals struggle with their body image.
Body image is defined as the mental representation that one creates of themselves and how attractive they feel. The one way views their body image may or may not have anything to do with how one appears to others. Poor body image can negatively affect a person’s work, social life, eating behaviors, overall wellbeing, and quality of life. It can also contribute to a diagnosis such as a body dysmorphic disorder (BDD) or an eating disorder.
How do I know if I have negative body image?
Body image is a spectrum, and many people feel differently about their body on a day to day, or yearly, basis. Those with poor body image often find themselves unattractive and ugly, groom themselves often, and try to hide perceived imperfections with clothes, makeup, or plastic surgery. It is common for those with poor body image to zero in on an aspect of themselves, such as their nose, weight, or legs.
People with severe negative body image can ruminate on these parts of themselves so much that they are not able to function in other areas of their lives. Often once your mind begins to negatively focus on one area of your body it becomes hard to stop. This is what affects the way someone feels and thinks about the way that they look.
How do I improve my body image?
If you find yourself struggling with your body image, here are some tips that might help:
- Consider everything that your body does for you. Focusing on the positive ways that your body shows up for you everyday and the things that your body allows yourself to do can offer a different, more positive perspective of your body. Some examples include, “my body allows me to walk and takes me where I need to go everyday” or “my body allows me to hug the people that I love”. Consider writing a letter of gratitude to your body to thank it for everything that it does for you.
Those with disabilities may find this exercise challenging. Try and dig deep and focus on even one quality about your body that feels right.
- Pay attention to your body talk. Ask yourself “What am I saying to my body inside my head?” How we talk to ourselves matters and has a significant impact on how we feel and behave. Begin by taking note of how you speak to your body. Are you always negative, or talking down to your body? Awareness is a great first step in changing the way that you think.
- Utilize daily mantras. There are many amazing mantra’s or affirming statements you can use to help change the way that you feel about your body. Some examples of great mantra’s include:
“I am learning to trust my body, and everything that it tells me.”
“Bodies are not good or bad. They have no moral significance.”
“Dear body, if you can love me for who I am, I promise to love you for who you are.”
- Remember that improving your body image is a journey. Be kind to yourself. Focus on making small changes everyday and celebrate the small wins.
References
Brazier, Y. (2020, October 11). What is body image? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/249190
Davis, J. (2010, March 10th). Improving body image: nine steps for positive change. Good Therapy. Retrieved from: https://www.goodtherapy.org/blog/body-image/
Body Image. (n.d.) Psychology Today. Retrieved from: https://www.psychologytoday.com/ca/basics/body-image
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