In a world where idealised body standards are constantly evolving in media, society and popular culture, cultivating a positive body image can often feel like an uphill battle. A positive body image means we feel good in our skin, regardless of whether our body meets the definition of what those around us would consider ideal.
Body image refers to:
- what a person believes about their appearance
- how they feel about their body, height, weight, and shape
- how they sense and experience their body
This article explores key research-backed strategies for developing a positive body image.
- Practising Media Literacy and Curating Social Media Feeds
The media is one of the most prevalent sources of information on body image. Excessive exposure to idealised body types in advertisements, TV shows, and social media may increase body dissatisfaction. We are also often exposed to the messaging that we can always do or buy something to make us or our lives better.
To combat these pressures, we can:
- Follow body-positive accounts that promote diversity in body types, abilities, and ethnicities. This can promote body positivity, increasing satisfaction with our bodies.
- Remind ourselves that the images we see on social media are often heavily edited and not a reflection of reality.
- Using Self-Compassion as a Tool for Positive Body Image
Self-compassion involves showing ourselves the same compassion that we show a friend when struggling or feeling badly about ourselves.
Writing positive affirmations or words of gratitude on sticky notes and putting them in places that are easily visible during the day– the bathroom mirror, the closet, etc. can be a reminder of things we like about our bodies, our positive qualities, skills and goals.
- Cognitive and Behavioural Techniques
These techniques have been widely used to treat body image issues by targeting distorted thoughts and negative behaviours.
Key CBT strategies include:
- Challenging Negative Thoughts: This involves identifying and reframing negative thoughts about our bodies. For instance, replacing thoughts like “I’m not attractive” with “My appearance doesn’t define my worth” can foster a more positive or neutral self-image.
- Building Body Confidence: Gradually exposing ourselves to situations that trigger body dissatisfaction may help reduce body-related anxieties and improve comfort with our appearance over time. For example, encouraging someone to go to the beach if that is what they enjoy, even though they might also feel uncomfortable in a bathing suit. Therefore, acting according to our values rather than our negative self-beliefs.
- Physical Activity
Physical activity, in addition to being beneficial for physical health, also contributes to a healthier body image.
However, the type of motivation behind physical activity matters. When exercise is driven by enjoyment, health, or stress relief—rather than solely for changing appearance—body image tends to improve more significantly. Engaging in activities that focus on our body’s functionality, such as yoga or hiking, can help shift the focus from appearance to body appreciation.
- Mindfulness and Body Acceptance
Mindfulness, the practice of being fully present and aware of our thoughts and feelings without judgement, has been linked to improved body image.
Mindful practices include:
- Body Scan: A technique where we focus attention on different parts of our body, acknowledging sensations without judgement. This fosters a connection with our body that is based on acceptance rather than critique.
- Mindful Eating: Paying attention to hunger and satiety cues, and eating without guilt, helps develop a healthier relationship with food and our body, reducing shame or guilt around eating behaviours.
- Surrounding Ourselves with Supportive Communities
Social relationships play a crucial role in shaping body image. Building positive support networks can be achieved by:
- Engaging with Communities that Celebrate Body Diversity: Surrounding ourselves with people that promote body acceptance as it helps to challenge societal norms about beauty.
- Avoiding Toxic Environments: Limiting time spent in environments where appearance-based judgments and body shaming are common can protect us against negative body perceptions as relationships reinforce what we think and feel about ourselves.
Conclusion
Developing a positive body image can be a lifelong process that requires self-awareness, media literacy, self-compassion, and cognitive reframing. By curating supportive environments, engaging in mindful practices, and challenging societal beauty standards, individuals can cultivate a healthier relationship with their bodies. Building a positive body image is not just about loving our physical appearance but about embracing and appreciating the functionality, uniqueness, and worth of our body as a whole.