How to Overcome 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. Negative body image, or body dissatisfaction, often occurs as a result of a distorted self-perception and is typically associated with feelings of shame, self-consciousness, anxiety, depression, and low self-esteem. Body dissatisfaction can have a significant impact on a person's overall health and wellbeing, and is a leading contributor in the development of eating disorders.
By: Amanda Nussbaum
Body image is defined as the cognitive, emotional, and physical perceptions a person has about their body and the thoughts and feelings that arise from these perceptions. A healthy body image occurs when a person is accepting and/or comfortable with his or her perceptions of their body. In contrast, someone with a negative body image, or body dissatisfaction, is critical of themselves and is unhappy with their appearance. Some signs that may indicate a poor body image include self-criticism, self-comparison, self-isolation resulting from appearance anxiety, spending a lot of time looking in the mirror, dieting, or feeling guilty for eating. Those with poor body image often want to change parts of their body or notice flaws in themselves that others do not see.
A variety of factors play a role in how people view themselves. Peer pressure, external comments, athletics, bullying, the media, and past experiences can affect one’s body image. Certain stages of life, like puberty and pregnancy, can also worsen body satisfaction. Photoshopped social media posts also create unrealistic beauty standards which are not achievable, but have nevertheless led 41% of girls who use social media to want to “look better or more attractive,” like the people they follow and admire online. Studies have also concluded that 50% of pre-adolescent girls and 30% of pre-adolescent boys are unhappy with their appearance. Unfortunately, this number has increased over time, as recent studies have shown that 60% of women and 40% of men report having a poor body image.
It may be challenging for people to accept their body, but they can make changes to help them feel improve their body image. Below are some tips for overcoming negative body image:
Surround Yourself with Supportive People: The people you spend time with can affect your body image more than you realize, so it is important to evaluate the relationships in your life. Spend time with supportive people who make you feel good about yourself. Your support system should not bring you down or make everything a competition. Avoid critical people who discuss physical attributes, dieting, or make negative comments.
Wear Clothes You Feel Confident In: People often feel they must wear what others are wearing to look good, but this is not true. Do not wear something just because it is popular. It is better to buy comfortable clothes that fit and make you feel your best.
Identify Positive Non-Physical Traits: There is so much that makes you unique which is not related to your appearance. Keep a list of things you like about yourself or leave yourself positive notes and reminders. You can put these notes by the mirror, in your wallet, by your computer, or anywhere else you may need a reminder.
Focus on What Your Body Can Do: Your body has so many purposes that have nothing to do with appearance. It allows you to breathe, sleep, laugh, dance, hug, and move. Try to do more things that you genuinely enjoy and make you feel good.
Do Not Rely on Others for Confidence: It is more important that you like yourself than having others like you. People may choose not to wear their hair a certain way, paint their nails a certain color, or do something they want to unless they receive someone else’s approval, validation or reassurance. If you feel confident or like something, embrace it. Do not let compliments be the only reason for self-confidence.
Remember Social Media Is Not Real Life: Social media can be harmful to mental health, especially when social media posts only showcase certain body types. Follow positive and uplifting accounts, but remember social media is not real life. Pictures are often significantly edited. People tend to post only what they want others to see, even if it is not an accurate portrayal of their real life, so do not compare yourself to what you see online.
Although not everyone will always like every part of their body, all bodies should be respected and treated with compassion. It is important to recognize that no body is the same. Try to remember that if you would not say something to a friend, then you should not be saying it yourself either. As discussed above, there are many ways to improve the way someone thinks and views themselves. All body types should be embraced because everyone deserves to feel comfortable in their own skin.
BALANCE eating disorder treatment center™ treats the spectrum of eating disorders, including anorexia, bulimia, binge eating disorder, compulsive overeating, and other disordered eating behaviors and body image issues. Our Body Image Group addresses issues related to body dissatisfaction. The group is focused on challenging beauty ideals and understanding how poor body image and low self-esteem impact our identity. 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!