Body image is the mental representation that an individual creates about themselves. It involves two key elements – a mental picture of one’s physical body (size, shape, and appearance); and one’s attitude toward the physical self (thoughts, feelings and beliefs). These feelings can be positive, negative or a combination of both and are influenced by individual and environmental factors.

What Leads To Body Dissatisfaction? When a person has negative thoughts and feelings about one’s own body, body dissatisfaction can develop. Environmental influences play a large role in how people perceive and feel about their body. A person’s family, friends, acquaintances, teachers and the media – all impact how a person perceives themselves and their appearance. In particular, when an individual receives negative feedback about their appearance, say by being teased, they are at an increased risk of body dissatisfaction.

Television, advertisements, Instagram influencers, and other media have a powerful impact on how people regard their bodies. People of all ages are bombarded with images through media such as TV, magazines, internet and advertising.  One often fails to realise that these images are often unrealistic, highly stylised and graphically manipulated to promote beauty and appearance ideals for males and females in society.

These messages may be harmful because the standards of physical attractiveness portrayed by the media may not be attainable by everyone. If a person feels they don’t measure up in comparison to these images, feelings of body dissatisfaction can intensify, causing a damaging impact on that person’s psychological and physical wellbeing.

The Importance Of Positive Body Image: Body image is a ‘whole-person’ experience. Having a healthy body image goes beyond what’s merely reflected in the mirror. It includes having compassion for yourself and recognizing the strengths and qualities that make you unique – beyond your weight, shape or appearance.

Body image is also connected to self-esteem. When you feel valued and respected, you’re more likely to feel positive about your whole self, including your body or physical characteristics. People with positive body image generally tend to have a higher level of physical and psychological health. A positive body image nurtures your self-esteem levels, degree of self-acceptance, and promotes a healthy outlook, leading to a balanced lifestyle with healthier attitudes and practices with food and exercise.

How Can You Improve Your Body Image?

People with negative body image can become fixated on trying to change their body shape. This leads to people engaging in unhealthy practices with food and exercise, with the hope that the change in body shape will alleviate negative feelings. These practices do not achieve the desired outcome (physically or emotionally) and end up resulting in intensifying negative feelings of disappointment, shame and guilt. This places a person at greater risk of developing an eating disorder.

It’s important to understand that some aspects of your appearance cannot be changed – your height, muscle composition and bone structure are determined by your genes – this is the way you are born. While changing your actual appearance may be complicated, changing your body image is a reasonably achievable goal. Here are some tips to get started:

Focus on your positive qualities, skills and talents: This helps you learn to accept and appreciate your whole self. A person is much more than just a physical being. Write down five things you love about your personality. Now list five things you love about your body. For most people, it’s easier to do the first, but it’s equally important to do the second.

Avoid self-talk that is berating or negative: If you’re constantly criticizing your appearance, consider what your underlying motivations could be. Do you really feel that you should be thinner, or are you trying to control your appearance as a means to regain a sense of control in other areas of your life? Do you really dislike your hair, or are you echoing criticism that you’ve heard from someone else? It’s important to sort through your specific thoughts and recognize what’s really driving them. Find ways to heal or satisfy your other emotional needs.

Focus on what your body can do and has done: The body is amazing – it has helped you survive, protected you through the global pandemic, and continues to ward of various diseases. Appreciating and respecting all the things it can do will help you to feel more positively about it.

Set positive, health-related, focused goals rather than weight loss related ones: Engage in practices with food and exercise that promote good health, rather than simply being fixated about a number on the weighing scale. Remember, many who are ‘normal’ or ‘underweight’ are unfit, and many physically fit people are higher than average in body weight!

Avoid comparing your body with others’: Body dissatisfaction often comes from comparisons with peers or celebrities. Remind yourself that each person’s body is unique and that there is no ‘ideal’ look – everyone is unique and it’s the differences that make a person special!

Make a conscious decision about what to read and look at: Mos of the images presented in the media are unrealistic and represent a minority of the population. Many of the images in magazines have been digitally altered and do not represent the truth. It would be a good idea to adjust your social media platforms to help you avoid holding yourself up against unrealistic standards.

If you ever feel that your negative body image is affecting you in a distressing or disruptive way, it would be advisable to bring it up to your physician or a qualified mental health professional who can help you navigate through the negative thoughts and behaviours and start embracing your body, just the way it is.