I think it’s really important to begin by defining what body image is and what it is not, just so we’re all on the same page before we continue.
A common misconception is that body image relates to how we look and that in order to improve our body image, we must alter our appearance. However, this is simply not true.
Body image relates to how we think and feel about our body, how we perceive the size and shape of our body and the actions we take to check on, alter or conceal our body.
So, due to body image being driven by the perception we hold around our body, to improve it, we must work on what’s upstairs (our brain). The fact that one’s body image can change so dramatically from one day to the next, despite physical appearance staying the same, highlights just how much it is to do with our perception.
Poor Body Image
Having a poor body image has been reported to contribute to anxiety, depression, unhealthy eating behaviours such as restrictive eating and excessive exercising and even contribute to the development of eating disorders. Internalisation of the “thin ideal”, body comparison, appearance conversations and teasing are all thought to contribute to poor body image.
Positive Body Image
Despite popular belief, having a positive body image doesn’t mean loving everything about your body. A positive body image encompasses being appreciating, protecting and accepting of your physical self.
Research suggests that those with a positive body image are less prone to depression and low self esteem, possess higher self worth and respect for themselves and are less likely to engage in restrictive dieting practices.
What is Body Image Flexibility?
Body image flexibility refers to the ability to experience potentially negative thoughts or feelings about your body without attempting to avoid or change them. Studies have suggested that those with higher levels of body image flexibility report lower levels of dissatisfaction and less frequent engagement in disordered eating patterns.
This concept is so important to be aware of as ultimately, you can do all the work to improve your body image and yet, you’ll still have bad days. On these bad days however, if you can respond positively rather than revert back to negative self talk, restrictive eating or over exercising, that’s body image flexibility. The goal is to be able to disrupt the relationship between negative thought processes about your body and engaging in negative dieting or exercising behaviours.
How To Improve Your Body Image
Self Compassion
Kristen Neff, a leading researching in the world of self compassion describes self compassion as three interconnecting components; self-kindness, common humanity and mindfulness. Put simply, self compassion entails treating yourself in a caring and empathetic way, just as you would treat a good friend.
A large number of studies have now linked self compassion to less body dissatisfaction, body shame and social physique anxiety. A study in 2012, also reported that women with higher levels of self compassion had fewer body concerns and weight worries.
Finally, another study found that listening to the below guided self compassion meditation tapes for 20 minutes a day for 3 weeks had a positive impact on self compassion and body image in women. You can access the tapes here.
Social Media
Unsurprisingly, heavy use of social media such as Facebook, Twitter or Instagram is associated with poor mental health and body image concerns in adolescence and young adulthood. Further, a study conducted in the UK found that social media platforms (as listed above) have a detrimental impact on psychological outcomes such as sleep, anxiety and depression.
Social comparison is thought to be one of the key drivers linking social media with poor psychological outcomes. For example, many social media users under report negative experiences, digitally edit or limit publication of unflattering images on their profiles. This manipulation increases the likelihood that posted content reflects a highly idealised image in which you compare your own circumstance too.
Task
1) If your feed does not represent everyday bodies you would see when walking down the street, curate your following to portray real life bodies.
In addition, consider muting or unfollowing certain profiles if you find their images triggering or inducing negative self talk.
2) Limit your time spent on social media, this is pretty self explanatory but my advice would be to avoid social media first thing in the morning and last thing at night, if it’s safe to do so, go on phone-free walks or leave your phone in another room whilst spending time with family or around meal times.
Body Functionality
As females, there is a lot of societal pressure to look and dress a certain way which places a large emphasis on body appearance. In comparison to males, where the social construction of gender supports body functionality in boys and men, as inhabiting a muscular and athletic body is often celebrated.
Task
1) Reframe your language to favour body functionality over body appearance, e.g. Instead of, “I hate how my legs look in these shorts..” Reframe it to, “These are the legs that carry me around all day, I’m grateful for them allowing me to do what I love”.
Your words matter. Start to become aware of the language you use and reframe it if it’s not something you would say about a best friend or loved one.
What To Do On a Bad Body Image Day
- Dress in loose fitting, comfortable clothing that you feel good in
- Avoid mirrors and photos
- Move your body in a way that feels good for you
- Focus on nourishment, not punishment – what foods make you feel your best?
- Try one of these journal prompts for body image
Remember, the idea is not to try and eliminate bad body image days. This is unrealistic. What we’re trying to do is make sure that you have the knowledge and tools to be able to respond in a way you’re proud of.
