How to Deal with Negative Body Image

Let’s pretend for a second that we don’t have mirrors, selfies, or body-snarking. What if you treated your body with the amazement and respect it deserves for being a thinking, breathing, heart-pounding, disease-fighting miraculous machine, rather than in terms of how it looks? We could be less receptive to some societal standards that promote a damaging, negative body image if we could adopt that perspective on a daily basis. So let’s get right into what negative body image is, the signs that come with it, and how to overcome it.

What is a Negative Body Image?

Negative body image can emerge at an unexpectedly young age. A study in 2020 shows that about 40 to 50 percent of first- and second-graders are most likely to dislike some aspect of their bodies. When bodies begin to change during puberty, dissatisfaction can intensify. Another study in 2006 shows that relationship problems between parents and children can exacerbate body dissatisfaction even more. The concept of body image is complicated. It isn’t as simple as “I like my body” or “I don’t like my body” for most people. It can include any of the following elements in any combination:

• your perception of how your body appears to you and others;
• your awareness of how your limbs move through space
• your comprehension of what your body is capable of;
• your assessment of different sections of your body
• your thoughts on your body and body parts
• your body-size estimation
• your culturally influenced ideas about how bodies should look
• the actions you believe are required to evaluate your body

Culture has a huge impact on your body image as well. The way your society views the following factors can influence how you think and feel about your body:

• gender
• age
• size and form
• abilities
• illness
• skin tone
• modesty
• hair
• clothing

Your family’s ideas and values, as well as those of your peers, education, and faith tradition, can all influence how you see yourself. It is, therefore, no surprise that body image can be a source of concern for many people, given the complexities of body image and societal pressure to conform to ever-changing standards.

Signs of a Negative Body Image

If you’re wondering whether you have a negative body image, the following questions can help you determine whether you have a positive or negative body image:

• Do your body-image issues interfere with your relationships, work, or activities?
• Do you obsessively check and recheck your body, weighing yourself, measuring body parts, pinching your skin, or examining yourself in the mirror?
• Do you feel compelled to wear a thick layer of makeup when you go out in public?
• Do you over-pluck, shave, wax, or laser your hair?
• Have you had a lot of plastic surgery?
• Do you describe your body in harsh or unkind terms?
• Do you purposefully harm your skin?
• Do you have strong negative emotions when you think about your body?
• Do you cover your hair with hats or wear baggy clothing to hide your body?
• Do you go to great lengths to avoid seeing your body?
• If you replied “yes” to any of the questions, you should talk to a counselor about how you feel about your body.

Complications of Negative Body Image

It’s not just a matter of aesthetics when it comes to how you perceive your body. A study suggests that body dissatisfaction can lead to a variety of physically or emotionally hazardous practices. This can entail severe dietary restrictions, particularly for teenagers. A negative body image is also linked to a variety of health problems. People who are extremely unhappy with the way their bodies look are more likely to develop:

• Eating disorders
• Dysmorphic disorder of the body
• Mood disorders
• Dysmorphia of the muscles
• Reduced self-esteem
• Relationship issues
• Suicidal tendencies

How to Treat Negative Body Image

Although having a negative body image can be painful and frustrating, there is some good news: therapy options are available. Let’s take a look at some of the most effective body image therapy solutions.

Cognitive Behavioral Therapy (CBT)

A number of studies have shown that cognitive behavioral therapy (CBT), a type of talk therapy, is effective in changing your body image. A CBT-trained therapist can assist you in identifying harmful, faulty thought patterns and reshaping your thoughts to be kinder and more accurate. CBT therapy also includes guided imagery, a type of deep relaxation in which your therapist assists you in visualizing mental images that calm you.

Psychotherapy

Talking with someone about these early experiences can help you uncover and change the complex underlying beliefs you may have about your body. A therapist can also help you understand how having a negative body image can affect your emotional and physical health. Many people prefer to work one-on-one with a therapist in psychotherapy, but others prefer to work in a group setting. Group therapy can provide you with the added support of peers who understand what you’re going through.

Fitness Therapy

Endorphins (feel-good chemicals) are released during physical activity, which can help to alleviate the anxiety that can accompany a negative body image. Focusing on what your body can do rather than how it looks may aid in the recovery of a distorted body image.

Social Media Education

Advertising, celebrity culture, and social media have created two distinct beauty ideals: slender and athletic. It is now a norm that following these two standards is the only one can be beautiful and loved. If you consume a lot of media and social media, you may be at risk of internalizing these dangerous and unrealistic standards. Developing a healthier body image entails unlearning what you’ve been taught through media.

Medication

Research shows that selective serotonin reuptake inhibitors (SSRIs), which are commonly prescribed for anxiety disorders, may be beneficial when working to change your body image. When combined with CBT techniques, the medication is especially effective. If you believe medication could help, speak with your doctor about the risks. It is also essential to note that SSRIs are not appropriate for everyone.

Ways to Overcome a Negative Body Image

It takes time, patience, and effort to undo the damage caused by a negative body image. You can, however, take efforts to decrease your exposure to damaging body messages and establish a more realistic and positive body image by taking the following steps. To help you started, here are some pointers:

Developing a Positive Self Image

• Detox from social media for a few weeks or a month to give yourself the space and mental clarity you need to reset your self-image.
• Make a list of the top qualities you admire in yourself.
• Surround yourself with people who are loving and positive, both in-person and online.
• Write down the negative things you say or think about your body for several days, then rewrite those messages in a more self-respecting manner.
• Redefine beauty in a less obvious way.
• When selecting clothing, keep your own comfort in mind.
• Explore activities that allow you to learn about how your body works and what it is capable of.
• Spend some time volunteering to assist others.

Now that you Know…

When you have a poor body image, you tend to compare your size, shape, or look to unrealistic ideals. Holding yourself to a skinny or athletic ideal can only lead to negative self-talk, low self-esteem, and disordered eating practices. You could try CBT or talk therapy on your own or in a group setting to change a negative body image. You could also discuss with your doctor the possibility of taking medications to alleviate any anxiety you may be experiencing. There is also an increasing number of resources available to assist you in developing a more positive self-image. Every event in your life has been made easier by your body. Your heart continues to beat. And your breath continues to flow in and out. You can begin to heal your body image today so that you can walk your own beautiful path in peace.