The world we live in is obsessed with achieving picture-perfect looks and skinny figures. We’re bombarded with messages about a perfect diet to achieve an hourglass figure, summer body workout plans, miracle products for luscious hair, face masks for clear skin or even plastic surgeries to finally get the perfect little straight nose. This pursuit of physical perfection includes whitening and straightening your teeth, never looking bloated after eating a bigger meal, putting on self-tanner, and buying eyelash extensions.
Even though we realize that such unrealistic body standards are ridiculous, it’s increasingly difficult to feel good or neutral about our natural appearance. Up to 91% of women and 80% of men are dissatisfied with their bodies [1] in the US alone. Unfortunately, the body image issues do not end there. Negative body image often contributes to other mental health issues such as low self-esteem, anxiety, eating disorders, or even body dysmorphia.
If you’re struggling with negative body image, this article will discuss the nature of body image issues, their underlying causes, and effective coping strategies that can help you develop a healthier relationship with your physical appearance.
What Are Body Image Issues?
We all have those days when we don’t feel confident, we can’t tame our hair, or our face seems extra puffy. These occasional feelings are common. However, body image issues refer to a deeply-rooted problem, much bigger than simply not being at our 100%. Body-image problems refer to the relationship we have with our physical appearance, our subjective perceptions and feelings triggered by how we look. Body image issues arise when this perception becomes distorted, leading to an unhealthy preoccupation with perceived flaws or an inability to appreciate one’s natural beauty.
Body Image Issues: Examples
- Obsessing and ruminating over specific body parts perceived as “imperfect” or flawed.
- Constantly comparing one’s appearance to unrealistic beauty standards.
- Feeling ashamed, anxious, or depressed about one’s physical characteristics.
- Engaging in harmful behaviors like excessive dieting, excessive exercise, or self-harm.
Body Image Issues: Signs & Symptoms
- Feelings of anxiety, intense self-consciousness and shame.
- Struggling with low self-esteem, deep sadness and the urge to isolate.
- Avoidance of specific places, people, and situations.
- Excessive mirror-checking or avoiding mirrors altogether.
- Frequently comparing one’s appearance to others and feeling inferior, ashamed or dissatisfied.
Causes of Negative Body Image
The roots of body image issues are complex and multi-faceted, stemming from a combination of social, psychological, and environmental factors.
One of the primary drivers is the pervasive influence of media and cultural norms surrounding beauty. Studies have shown that exposure to idealized, often digitally enhanced images of physical perfection can have a significant negative impact on body satisfaction, particularly among young people [2]. Sooner or later, these narrow and unattainable standards of beauty we’re bombarded with at every step lead us to internalize harmful beliefs about our appearance.
Childhood experiences can also play a crucial role in shaping body image. Negative messages or comments from parents, peers, or other authority figures can create lasting insecurities and a weak sense of self-worth. Sometimes these comments from the past create an ongoing loop or tape that persists into adulthood.
Additionally, traumatic experiences like sexual abuse can profoundly disrupt an individual’s relationship with their body.
Underlying mental health challenges, such as low self-esteem, a fragile sense of identity, unhealthy beliefs about one’s inherent worth, anxiety, depression or OCD also play a significant role in the development of body image issues.
Top Tips for Overcoming Negative Body Image
Overcoming body image issues requires a multifaceted approach that addresses both the psychological and practical aspects of this challenge. Here are some effective strategies:
Hack Your Hormones
So often we try to think our way out of our issues, whether it be sadness, anxiety or insecurities connected to our body image. Rather than falling into the rabbit hole of our minds, it’s good to try to connect to our bodily needs. By boosting your feel-good hormones, you can restore inner balance and enhance overall well-being.
If you’ve been struggling with an increased amount of sadness or stress, consider consulting your doctor. Certain hormonal imbalances, such as those related to thyroid function or sex hormones, can contribute to body weight fluctuation [3] and body image distress. Seeking medical guidance to achieve hormonal balance can have a significantly positive impact on your self-perception.
Practice Gratitude
Shifting the focus from perceived flaws to appreciating what your body can do, rather than how it looks, can foster a more positive and empowered relationship with your physical self. A daily gratitude practice can be a powerful tool in this regard.
For example:
- Try your best to move away from fixating on the bump on your nose.
- Direct your attention towards the pleasant sensation of inhaling the air through your nose, no matter what it looks like.
Challenge Unrealistic Beauty Standards
Become an informed consumer of media and actively question the unattainable ideals of beauty that are often portrayed. Raising awareness about the ways in which these standards are constructed and maintained can help to undermine their hold on your self-worth.
Next time you catch yourself thinking your skin is not as clear as other people online or your teeth are not as straight and white as a woman you saw in a movie:
- Pause for a moment and give yourself grace.
- Notice how veneers make someone’s teeth perfectly straight and white and how expensive cosmetic procedures, make up and photoshopped images sell the fantasy of a spotless, wrinkle-free skin.
- Ask yourself: “Whose standards am I judging myself by? Do I agree with them? Do they help me function better?”.
- Lastly, focus on cultivating self-kindness and self-compassion in these moments of intense negative self-talk.
Detox from Social Media
It is not surprising that social media is one of the most common triggers for upsetting thoughts and feelings on our body image. Human brains were never hard-wired to be constantly exposed to the idealized images that constitute much of social media.
If you’re getting triggered and upset over your feed – don’t ignore these feelings. Honor them by taking regular breaks from these platforms. Additionally, make sure to curate your feed to feature more diverse and body-positive content.
Surround Yourself with Supportive People
You are who you associate with. So support your mental well-being by distancing yourself from those who are critical or make you feel ashamed about your appearance
Choosing to seek out friends, family members, or communities that prioritize acceptance, kindness, and non-judgment over appearances can be a crucial step in your healing journey.
Seek Professional Help with Harbor Psychiatry
For those struggling with more severe body image issues, such as eating disorders or body dysmorphia, professional support from a therapist or counselor can be invaluable. Cognitive-behavioral therapy (CBT) and other evidence-based interventions can help address the underlying psychological factors and develop healthier coping strategies.
Remember, overcoming body image issues is a journey, and it’s important to be patient and kind to yourself throughout the process. With the right support and strategies, it is possible to cultivate a more positive, compassionate, and empowered relationship with your physical self.
If you or someone you know is struggling with body image issues or related mental health challenges, the experienced team at Harbor Psychiatry is here to help. Our comprehensive approach to treatment, rooted in the latest scientific research, can provide the support and guidance you need to overcome these difficulties and reclaim your well-being.
Contact us today to learn more about our services and how we can assist you on your journey to improved body image and mental health.
References
[1] Bearman, S. K., Presnell, K., Martinez, E., & Stice, E. (2006). The skinny on body dissatisfaction: A longitudinal study of adolescent girls and boys. Journal of Youth and Adolescence, 35(2), 217-229.
[2] Grabe, S., Ward, L. M., & Hyde, J. S. (2008). The role of the media in body image concerns among women: a meta-analysis of experimental and correlational studies. Psychological Bulletin, 134(3), 460-476.
[3] Ríos-Prego, M., Anibarro, L., & Sánchez-Sobrino, P. (2019). Relationship between thyroid dysfunction and body weight: a not so evident paradigm. International Journal of General Medicine, 12, 299–304. https://doi.org/10.2147/IJGM.S206983
