Body image is the combination of thoughts and feelings you have about the way your body looks. It’s normal for the way you feel about your body to change throughout your life and even vary from day to day. Maybe one day you feel good about your body’s appearance and the next, you might feel unhappy with how it looks.
Negative thoughts about your body can have a big impact on your self-esteem, mental health, relationships and sexual expression. In some cases, these negative feelings can perpetuate cycles of disordered eating, perpetual striving for weight loss, and play a key role in the development of eating disorders.
Given the impact that body image issues can have on an individual’s life, it’s important to pay attention to how you feel about your body find ways to develop a healthy (neutral or positive) body image.
For many people, it’s not realistic to go from disliking your body to suddenly liking it or loving it. It’s okay for your journey to better body image to take time and that might not always feel comfortable to sit in. This blog will cover three ways to improve your relationship with your body.
Body Functionality
Research shows that body functionality improves body image. Body functionality consists of appreciating your body for what it can do. For example, your body may allow you to smell your favorite candle, see your favorite places in nature or experience the pleasure of kissing your partner. Acknowledging the range of body functions can feel empowering and increase gratitude beyond what your body looks like.
Shifting your thoughts from what your body looks like to what it can do or how it feels can create a powerful shift in the way you think about and relate to your body.
To practice body functionality, you can focus on the following:
- Internal processes: Internal processes refer to your internal organs and the things they do on your behalf. For example, digesting food or fighting an illness.
- Physical capabilities: What are you physically able to do? Hike? Swim in the ocean? Dance? Go through each body part and identify at least one thing you appreciate about what it allows you to do.
- Bodily senses and experiences: Go through your five senses. What are you able to experience because of your ability to see, hear, smell, taste, and touch?
One way to integrate this practice into your life is naming five things you appreciate about your body’s functions when you have a negative body image thought.
Critically View Media
It’s no secret that Western media is saturated with messages about the way bodies should look at how society discusses bodies in casual conversations. While media used to be limited to magazines, television programming, and commercials, social media has increased the amount of time individuals are exposed to messages and images about the “ideal body”.
According to the American Psychological Association, reducing social media use by 50% can significantly improve the way you feel about your body. Additionally, beauty standards are often unattainable. Unrealistic expectations increase the likelihood of body dissatisfaction.
The body modification industry is a multi-billion dollar industry. This means that companies directly benefit from people feeling negatively about the way they look. Being able to critically evaluate the media you consume can create space for you to separate from these media-imposed standards.
Media Smarts created a guide for how to critically view body-image related material. You can ask yourself some of these questions when exposed to this type of content:
- What is the purpose of this content?
- What choices did the creators make when they made this content? For example, did they have control over poses or which photo was chosen?
- If this work is supposed to represent reality, how might it have been altered through filters or editing?
- If “ideal bodies” are based on standards created by media, is it realistic for a real body to look like this?
Asking yourself these questions can help you separate from unrealistic expectations and the negative feelings that come as a result.
Body Respect
You don’t have to like the way your body looks in order to treat it well. Treating your body with respect and showing it kindness can generate positive feelings and lead to a more healthy body image. Over time, these good feelings can create positive shifts in body image. Some ways to show your body respect are:
- Eating enough food
- Eating foods you like
- Getting enough sleep
- Moving your body in ways you enjoy, rather than exercising to change your shape or size
- Speaking about your body with kindness
There are numerous ways to show your body respect and work towards body acceptance. While it can be challenging, it doesn’t mean it’s impossible.
Working with a body image therapist can help you use evidence-based techniques to build a healthier relationship with your body and improve your overall mental health and self-esteem.
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