An understanding of an individual’s body image
We all have a body, but how do we feel about it? This is where body image comes in. It’s more than just liking or disliking your reflection; it’s the complex mix of thoughts, feelings, and perceptions we have about our physical selves (NEDC, 2024). Body image is the mental picture you hold of your body, and it doesn’t always match reality (NEDC, 2024). This picture is painted by many different brushes. Our culture, with its media and social pressures, often promotes unrealistic and narrow beauty standards that can distort our self-perception. Personal experiences, such as past bullying, trauma, or even just offhand critical comments, can leave lasting marks on how we see ourselves (NEDC, 2024). Even our biology, including brain chemistry and genetics, can play a role.
But what happens when this mental picture becomes distorted? A negative body image can manifest in many ways (Quittkat et al., 2019):
- Constant comparison: Do you find yourself frequently comparing your appearance to others, both in person and on social media?
- Body checking: Are you preoccupied with examining your body in mirrors or reflections?
- Negative self-talk: Do you use harsh and critical language when you think or talk about your body?
These are just a few signs that you may be struggling with a negative body image. This can lead to feelings of shame and anxiety about your body, causing you to avoid social situations or activities you once enjoyed (Quittkat et al., 2019). In some cases, it can even contribute to disordered eating patterns.
Improving your body image is a journey of self-discovery and acceptance. It involves challenging those negative thoughts and replacing them with more positive or neutral ones (Tort-Nasarre et al., 2023). Practice self-compassion – treat yourself with the same kindness and understanding you would offer a friend. Shift your focus from appearance to functionality, appreciating your body for what it can do rather than solely how it looks (Guest et al., 2022).
Here are a few more steps you can take (Tort-Nasarre et al., 2023):
- Limit social media exposure: Consider taking a break or curating your feeds to follow accounts that promote body positivity and diversity.
- Build a supportive network: Surround yourself with people who uplift you and make you feel good about yourself.
And remember, if you’re struggling, you don’t have to go it alone. Reach out to a therapist or counsellor who can provide guidance and support.
If negative body image is significantly impacting your life, there are various treatment options available, including therapy, support groups, and nutrition counselling. In some cases, medication may be used to address underlying conditions that contribute to body image concerns.
Here at Sehat Psychology we have psychologists who can assist in regulating your body image. If you or someone you know are struggling with their body image, book an appointment with our psychologist, to provide assistance through these difficult times. You can book appointments by calling (08) 7079 9529 or emailing us at admin@sehatpsychology.com.au
Reference
Guest, E., Zucchelli, F., Costa, B., Bhatia, R., Halliwell, E., & Harcourt, D. (2022). A systematic review of interventions aiming to promote positive body image in children and adolescents . Body Image, 42, 58-74.
NEDC. (2024, December 7). Body Image. Retrieved from National Eating Disorders Collaboration: https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image
Quittkat, L. H., Hartmann, S. A., Düsing, R., Buhlmann, U., & Vocks, S. (2019). Body Dissatisfaction, Importance of Appearance, and Body Appreciation in Men and Women Over the Lifespan. Frontiers in Psychology.
Tort-Nasarre, G., Pollina-Pocallet, M., Ferrer Suquet, Y., Bravo, O. M., Vilafranca, C. M., & Artigues-Barberà, E. (2023). Positive body image: a qualitative study on the successful experiences of adolescents, teachers and parents. Int J Qual Stud Health Well-being, 18(1).