Have you ever looked in the mirror and felt good about yourself? Have you ever looked in the mirror and felt bad about yourself? Chances are, you’ve answered yes to both!

Body image is all about how you personally see your body paired with how you feel about it. Notably, body image and self-esteem have been proven to directly influence each other and our mental health. If you are unhappy with your body or the way that you look, it can be hard to feel good about yourself which can lead to mental battles. In turn, if you are comfortable with your body, you tend to make time to take care of your body which can enhance well- being.

Notably, body image, self-esteem and mental health are not about making yourself feel happy all the time, but about respecting yourself, thinking realistically and taking action to cope with problems.

What is a Negative Body Image?

When we are consumed with dissatisfaction regarding our bodies appearance, shape and weight and grapple with the strong pressures to pursue appearance ideals, we may have a negative body image leading to poor mental and physical health. When we aim for unrealistic body images, this can create unhelpful attitudes about ourselves and leave us feeling like we are never enough.

What Causes body Image Concerns?

Low self-esteem
Concerning relationships with friends and family
How our family and peers feel and speak about bodies and appearance
Exposure to images of idealised or unrealistic bodies through media
Pressure to look a certain way or match an ideal body type

What is a Healthy Body Image?

When we truly accept ourselves, the way we look and are not trying to change our bodies to fit a certain image, we have a positive body image. This also comes with acknowledging unique qualities and personal strengths that we possess beyond the way we look, our weight or our shape. This is more than tolerating what you look like or simply “not disliking yourself”. With that said, resisting the pressure to conform to the perfect body we see in the media can be tough and ever- consuming. So how can we encourage a healthy body image?

1. Respect your body

The first step to respecting our body lies in focusing on how our body feels and what it can do, rather than what it looks like. Notably, choosing foods that properly fuel our body and exercising in ways that make us feel good rather than using food and exercise as controlling factors can be effective. It can also be helpful to prioritize sleep and dress in clothes that fit and make us feel comfortable.

2. Build your support system

Spending time with people who encourage and uplift you is super important here. These can be moments that help you focus on what truly matters in life and allow you to feel safe.

3. Use affirmations

When we say kind things to ourselves about our body and appearance, we build our self worth and feel good. We can write affirmations on mirrors around our home or place sticky notes in easy to see places. We can also remind ourselves of our value and highlight our accomplishments and character rather than focusing on our appearance.

Negative Self-Talk

Have you ever heard a voice inside your head telling you that you are not good enough? This toxic thought can detrimentally affect our self esteem and overall mental health. It is so important to be aware of how we talk about ourselves and about our bodies with friends and family. We always want to refrain from judging ourselves. How can we do this?

Ask yourself:

“Are there other positive qualities I can look for when I am focussed on my weight, shape or size?”
“What would I tell a friend if they were in a similar situation and how would I want them to take the advice?”
If you would not speak to a friend the way you have spoken to yourself, it is time to change your tone.

Develop Strategies

Relaxation techniques such as breathing exercise and guided meditation can help you gain better control of your thoughts through mindfulness
Leaning into cognitive behavioural techniques like challenging and reframing negative self talk can make a big difference. Instead of thinking “I’ll never look like that”, try, "I appreciate and respect my body for all that it has done for me.”

Overall- Celebrate body diversity! Embrace and appreciate all shapes, sizes and abilities as valuable and beautiful. Foster self-acceptance by nurturing intrinsic self-esteem. Surround yourself with positive influences, like social media accounts that celebrate body positivity and challenge narrow beauty ideals. You are beautiful. You are worthy of kindness, love, and the freedom to embrace yourself just as you are

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