The Journey to Healing Body Image

KATE MALONE, RCC, VITALITY COLLECTIVE

VANCOUVER THERAPIST & REGISTERED CLINICAL COUNSELLOR

What is Body Image?

Body image is the perception we have of our own bodies. This includes the mental image we have of ourselves, thoughts and beliefs about our bodies, feelings about our appearance, as well as behaviours that impact our bodies. 

Someone with a positive body image can see themselves clearly, and while they may not love every aspect of their appearance, they accept themselves as they are and feel comfortable most of the time. In our appearance-centred culture, it is completely normal to have moments of feeling unhappy with our looks. For someone with a healthy body image, however, those moments do not have a significant impact on their self-worth. 

What does negative body image look like?

A negative body image can show up in many ways. Here are some examples:

Fixation on appearance 

Negative body image can feel like you never get a break from thinking about your appearance. This might include intrusive thoughts and constant comparison to others, as well as repeatedly checking weight or looking in mirrors. 

An unhealthy relationship with food

In our culture that celebrates weight loss and thinness, much of body image dissatisfaction manifests through food and dieting. An unhealthy relationship to food could look like constant dieting or restricting of food groups, guilt and shame around food and eating, as well as eating disorders. 

Anxiety, shame, and low self-esteem

Someone struggling with body image might feel a sense of shame because of how they perceive themselves. They may fear that others are judging them or that they will not be accepted because of their appearance. These experiences can lead to avoiding activities, social events, and feeling less confident in certain areas of life. 

Feeling uncomfortable or awkward in your body

A common feeling for individuals struggling with body image is not being comfortable in their skin. Being hyperaware of how your body looks can lead to feeling disconnected, or like you are living “outside” of it.

Where does negative body image stem from? 

Media Consumption

From a young age, we consume media that shows us what types of bodies and features are considered attractive. Media portrays unrealistic standards of beauty that individuals then feel they should try to achieve themselves. When body diversity is not seen in the media, this reinforces the idea that certain attributes are not desirable. Additionally, many forms of media directly perpetuate harmful beliefs about body image. Women especially are harshly scrutinized in the media for their looks.

Fatphobia and Diet Culture

Another contributing factor to negative body image is the fear and stigma associated with fatness and larger bodies. In Western culture, individuals experience real discrimination and stigma based on their weight. This is reinforced by the medical system and the wellness industry and contributes to a cultural obsession with weight loss and a thin ideal. Thinness is regarded as representative of health, however many of the strategies that people use to lose weight can contribute to significant mental health concerns and contribute to body image dissatisfaction.

Disembodiment

In Western society we have moved away from the lived and felt experience of being in a body. Embodiment, experiencing our bodies as an integrated part of ourselves, contributes to an appreciation for all the things our bodies can do outside of appearance such as physical strength, pleasure, movement, and even experiencing emotion. When we are disembodied, we lose touch with these gifts, and our bodies become objects to be perfected.

Social Messaging

Starting from a young age our families can teach us how much appearance is valued. As we grow up, peers and friends continue to reinforce messages about body image. As a society, harmful beliefs are normalized in ways we have little awareness of. Think about how often you might hear praise for weight loss, or comments about certain foods being “bad for you”. These types of messages can play a big role in how we talk to ourselves about our own bodies.  

How can I start to change the way I feel about my body?

Social media cleanse 

An easy way to start this journey is to change the social media you are consuming. Are you following social media accounts that only celebrate a certain type of beauty? Are you seeing posts that promote dieting and weight loss? Do you find that you compare yourself to the people you see as you are scrolling? A good question to ask yourself is, how do I feel after looking at this? If you feel worse about yourself- unfollow! Try to diversify your feed by following accounts that challenge your idea of beauty, or that promote body acceptance and positivity.  

Begin to challenge your beliefs about bodies

When you find yourself being critical of your’s or others’ bodies, ask yourself, where is this coming from? Body acceptance is the practice of finding peace with your body, even in the moments when you may not feel good about it. Can you practice shifting your body image lens from one of judgement and shame to one of curiosity?

Redefining health

There is a common misconception that weight is an important determinant of health. The truth is that health can align with many different body types. If you value being healthy, try broadening your definition of health. Are you incorporating movement into your life every day? Are you sleeping enough? Are you eating a variety of foods? Are you taking care of your mental health and managing stress? 

Investigate your relationship with food and healthy eating

Start to be curious about when you are labelling foods as good or bad. Food is neutral – society creates these judgements that are often rooted in diet culture. Diets do not work long-term; they disrupt your ability to listen to your body cues of hunger and fullness and are a risk factor for developing disordered eating. Balanced nutrition is important, but there are other ways to go about it. Intuitive eating is an anti-diet approach that has positive nutritional results through eliminating any policing of food and promoting the eating of a wide variety of food instead – even those typically considered “unhealthy”.

Embodied movement

Find experiences of intentional movement that help you connect to the felt sense of your body, rather than seeing it from the outside. This could be yoga, dancing, weightlifting, walking your dog, or just jumping around in your kitchen. The point is not exercise, but rather connecting to the ways that your body provides experiences of strength, joy, and pleasure.

Setting boundaries with friends and family

So, you’re trying to change your own mindset, but what about those around you? Do you spend time with people whose comments trigger negative body image thoughts? It might be necessary to have some conversations with people in your life who still perpetuate harmful messages about weight, dieting, and body image. This might sound like, “I’m doing my best not to focus on weight loss right now. Can we please not talk about diets and food when we hang out?” Identify the people in your life who feel safe from diet talk and body shaming. It is equally important to have places to vent and get support! 

Work with a therapist or other professional

Body image is complex and deeply personal for every individual. If you are struggling with negative body image, a licensed therapist can help you to start the journey to finding peace with yourself. 

Sources:

https://www.nationaleatingdisorders.org/learn/general-information/ten-steps

https://www.news-medical.net/health/What-is-Intuitive-Eating-and-Is-It-Healthy.aspx

https://obesitycanada.ca/snp/health-at-every-size-haes-whats-it-all-about/

https://thebodypositive.org/why-we-talk-about-embodiment-instead-of-body-image-at-the-body-positive/