How to Improve Negative Body Image
Body image is defined as one’s mental perception of oneself, which may or may not be associated with actual physical appearance. Body image is influenced by a number of factors ranging from the attitudes of one's parents and peers, early body experiences, unrealistic beauty ideals from social media, and many other factors. Poor or negative body image can have a strong impact on a person's overall health and wellbeing.
by: Amanda Nussbaum
The four components of body image, or body satisfaction, include the way people physically see themselves, the way they feel about their appearance and body, the thoughts and beliefs that one has about their body, and behaviors or ways people act based on their body image. Although there are people who view their body in a positive light, many people with poor body image view themselves in a negative, distorted way. Some factors that may contribute to a negative body image are family and peer relationships, being bullied, being pressured to wear certain clothing, the media, and changes in the body. People who inaccurately perceive their body image often resort to dieting, skipping meals, abusing laxatives, purging, constantly checking their body, or over-exercising in an effort to improve their body image and feelings.
Body image, whether positive or negative, can significantly impact a person’s self-esteem, mental health, and relationships from a young age. According to the National Eating Disorders Association, 40-60% of girls between the ages of six and twelve worry about their weight. About half of teenage girls and a third of adolescent boys worry about this as well. This percentage increases with age — 60% of adult women and 40% of adult men report having a poor body image. A negative body image can be a contributing factor in the development of an eating disorder. Many people with eating disorders use their weight and appearance to determine their value and worth.
A negative body image can also contribute to other mental health conditions, such as anxiety, depression, and body dysmorphic disorder. Body dysmorphic disorder, or BDD, is a mental health disorder that affects 1.7% to 2.4% of the population and is characterized by a belief that one’s body or specific body parts are distorted or disfigured from their actual appearance. This disorder can cause feelings of guilt, shame, embarrassment, and often interferes with daily life. BDD tends to focus on body parts such as the nose, skin, hair, chest, or stomach. As with eating disorders, BDD can affect a person’s performance in academic, professional, and social settings.
Here are a few small, but important changes people can apply to their every day lives to help improve their negative body image:
1. Write Down What You Like About Yourself: A handwritten list of positive affirmations that focus on strengths and attributes rather than appearance can go a long way. This list should be read daily and placed in journals or rooms to remind people that their character and personality are more important than their looks. Negative thoughts should be replaced with positive statements.
2. Dress Comfortably: Many people may feel pressured to dress a certain way based on what their peers or people on social media wear. However, people should wear clothes in which they feel comfortable and confident. Wear clothes because you want to, not because someone else does. Purchase clothes that currently fit and donate or get rid of clothes that do not fit.
3. Be Careful with Social Media: It is important to recognize that many photos on social media from friends and public figures are often edited. The media predominantly highlights white, petite women. Social media only shows snippets of people’s lives and rarely features real-life struggles. Limit the time you spend on your phone and only follow social media accounts that promote body confidence and make you feel good about yourself.
4. Practice Self-Care: Self-care is an intentional activity that people do to care for their emotional, mental, and physical health. Self-care is different for everyone, but it is incredibly important for one’s overall health and wellbeing. Self-care can include spending time with loved ones or peers who are positive influences and avoiding conversations about appearance or weight. It may mean a person takes time to do something he or she enjoys, learning a new hobby, reading, watching a movie, listening to music, doing a face mask, journaling, meditating, crafting, or spending time with friends and family.
5. Understand that All Bodies are Different: Everyone has different genetics and nobody has the same exact body size or bone structure. Especially during puberty, one’s height and weight frequently fluctuate to accommodate physical changes in the body. Even if everyone ate and exercised exactly the same, each of our bodies would still differ in size. As stated by the National Eating Disorders Association, the best ways for someone to create their own version of an “ideal” body is to give it rest, respect, eat different foods, exercise appropriately, and avoid judging themselves or others based on body shapes or sizes.
Body image is something that affects all people and can impact a person’s physical and emotional health if it is not addressed. Instead of placing a high value on looks or parts of the body they cannot control, people should focus on what they can control, like who they spend time with, the social media they view, and treating themselves and others with kindness and respect. Although very few people are content with their body all of the time, it is important to accept all body sizes along with the qualities that make each person unique.
BALANCE eating disorder treatment center treats the spectrum of eating disorders, including anorexia, bulimia, binge eating disorder, compulsive overeating, and other distorted eating behaviors and body image issues. The objectives of BALANCE’s Body Image Group include gaining insight into the relationship with one's body and how eating disorder behaviors and urges are often a result of the way in which emotions manifest in one's physical body. The group will foster understanding about how poor body image, lack of sense of self, and low self-esteem impact our identity and make change difficult. BALANCE is proud to offer an array of free and low-cost virtual webinars and resources to help those struggling with eating disorders, distorted eating, and body image concerns. Click the button below to learn more about our programs and services!
This post was written by BALANCE Blog Intern, Amanda Nussbaum.
Amanda is a recent graduate of Ramapo College, where she majored in Business Administration with a concentration in Marketing. She enjoys being creative, writing, and editing videos, and is passionate about health, wellness, and lifestyle. Throughout college, Amanda volunteered with the Girls on the Run organization, which helps young girls develop a positive self-esteem. She also mentored a young girl through Ramapo College’s chapter of Big Brother, Big Sister. Amanda’s involvement in these organizations helped her realize that she wants to work for a company that has an impact on others, while still being creative with marketing. In the future, Amanda hopes to work in the marketing or communications department of an organization that focuses on teenagers and young adults, and their health and self-confidence. She enjoys contributing to the BALANCE blog!