Body image is a complex combination of internal and external factors—a messy mix of social cues, thoughts, feelings, beliefs, and behaviors about the body that influence how you view yourself (not necessarily how your body actually looks).
Issues with body image can be painful to navigate, impact both physical and mental health, and may even increase the risk of developing an eating disorder. Fortunately, learning to love the skin you're in can help you cultivate a positive body image and encourage you to make healthier choices for your body.
Continue reading for tips on improving body image, including ways to get expert help when needed.
Tip #1: Don’t Make The Media’s Ideal Your Own
From TV to movies to other forms of media, celebrities and stars have picture-perfect bodies. All the men seem muscular, all the women seem skinny, and the larger-bodied characters are often cast as comic relief.
Magazines and gossip sites are often hyper-focused on reporting who has lost weight and who has “totally lost it” (gained weight). While some forms of media are moving in a more inclusive direction, Hollywood is far from portraying what the average body looks like.
In other words, the media supports certain ideals of beauty that don’t necessarily indicate what a healthy body looks like. Especially when looking at celebrities, it’s helpful to remember that you can’t tell what resources that person has behind the scenes. That “perfect body” may result from plastic surgery, a private chef, and a lucky genetic predisposition.
Tip #2: Use Social Media Wisely
Studies show that social media feeds may subconsciously influence how individuals feel about their bodies. Constantly feeling pressured to live up to the standard of someone else’s life can result in a negative body image, and it’s not just a problem for women either. Research shows that men also experience body image struggles as a result of social media use.
Even more concerning is that social media affects the body image of children and adolescents. Youth as young as age 6 may become aware of their body weight about other children, and by age 12, they may already be dissatisfied with aspects of their body shape or size. Social media may influence the kind of food choices young adults are making. Add in bullying, teasing, and puberty, and you’ve got a perfect storm for adolescents to feel uncomfortable in their bodies.
Since social media is continuously available, it may need to be something you continuously monitor for how it is affecting you and your body image. Remember, likely, these images are highly filtered or edited and not a depiction of real life or real bodies. Instead, try spending time with people—such as a spouse, significant other, or close friend—who can reaffirm your positive qualities or your body's unique, lovable aspects.
If quitting social media altogether feels too extreme, consider limiting your online time to certain hours of the day. Alternatively, consider putting a cheerful voice out into the world. If you start posting about dressing for your unique body shape, other people might resonate with your content. For example, “mid-size mamas” have been trending lately for their tips on how to dress for and feel confident in a “mom bod.”
Tip #3: Speak to Yourself More Kindly
Pay attention to the way you talk to yourself. A positive body image doesn’t mean 100% of your thoughts about your body will be positive, but rather that you don’t dwell on the negative ones.
This goes beyond comments you make to yourself about body size and shape to include self-critical remarks about body parts. For example, you may repeat thoughts to yourself when you look in the mirror, such as “my nose is too big” or “my clothes never fit right because my shoulders are too wide.”
People often speak more harshly to themselves than they would to a friend, saying things to themselves that they would never say to someone else. One helpful approach is to talk to yourself like you would a good friend or a younger version of yourself. This can promote a sense of self-compassion and help you trade negative thoughts for phrases more friendly to your body image and self-esteem.
If you’re finding the switch to positive self-talk difficult, it can be beneficial to enlist the help of a mental health expert. They may be able to help you reframe your thinking, especially since poor body image can stem from a variety of places like what you heard your parents say about their bodies.
Tip #4: Focus On Practices That Make You Feel Good
Focus on health practices that make you feel good, not just those designed to help you lose weight. For instance, eating well and getting enough sleep can help boost your energy and confidence in your body.
Exercising regularly, in particular, is known for relieving stress and boosting “feel good” chemicals in the body. Although these practices may not initially seem linked, a healthy body image can result from keeping your body healthy.
Intuitive eating is a method many people find supportive when looking for an eating pattern that promotes a positive body image. Eating in an intuitive way, like mindful eating, involves listening to your body’s internal cues instead of conforming to external eating pressures dictating what you “should” do.
Tip #5: Understand The Body Positivity Scale
Body image doesn’t just include body love and hate. It includes a full spectrum of stages, from body acceptance to confidence and freedom.
It’s okay not to love your body every moment of every day or to vary in your appreciation for your body each day. Understanding where you are on the path to better body image can help clarify what you’re working towards.
Where to start when it comes to body image? Begin by being curious! Instead of feeling guilty for thoughts or feelings you are having, ask yourself where these thoughts are coming from. If you can get to the root, you can start healing the parts of you that contribute to negative body talk and move toward a healthier relationship with your body.
Tip #6: Treat Underlying Causes
Poor body image can be influenced by several factors, including other health conditions. If you’re struggling with a chronic illness or a disease like cancer, you may go through periods of body dissatisfaction. Following your treatment plan or managing symptoms may help improve your body image.
Sometimes, body image goes beyond “feeling bad” about your body to developing an actual eating disorder or disordered eating patterns. Eating disorders make day-to-day life difficult by causing severe disturbances in behavior patterns and emotions. If you suspect you or a loved one may have an eating disorder, it’s essential to seek help from an eating disorder specialist who can help you heal both body and mind.
How to Improve Body Image: Final Takeaways
Improving body image isn’t a one-time event but a lifetime's effort. It starts with correcting negative thoughts since positive self-talk can lead to actions that support a better relationship with your body.
When you feel like you’ve tried everything but nothing is working, inviting a mental healthcare provider or eating disorder specialist to be part of your healthcare team may help you improve your outlook.
