Body Image

What are the symptoms of body dissatisfaction?

• Repetitive dieting behaviour. Fasting, counting calories, skipping meals, avoidance of certain foods like sugars or fat
• Excessive exercise patterns. Failing to  have rest days because you’re scared of gaining weight
• Your appearance being the most important thing. The belief that others judge you based only on how you look, and that you cannot be successful, valued or loved if you are not ‘attractive’, ‘fit’, ‘built’ or ‘beautiful’
• Checking behaviours. Checking appearance in reflection, measuring body parts, pinching skin
• Spending a lot of time on your appearance, hair, make up or clothing
• Thinking or talking a lot about thinness, muscles or physique
• Constant negative talk about themselves and, or people with higher weight
• Constantly looking at yourself. Monitoring your own appearance and 'attractiveness'
• Objectifying yourself. When people see themselves as objects to be viewed and evaluated based upon appearance
• Comparing yourself to other people, generally negatively, to others you wish to copy
• Avoiding having to view your body. Avoiding situations where body image may cause anxiety such as swimming or socialising

Why is negative body image an issue?

If you have a negative body image you might:

• Think you look too 'fat' or 'skinny'
• Feel like you're not 'pretty' or muscular enough
• Believe your value as a person is determined by your looks
• Be obsessed with trying to change your body shape

Having a sustained unhealthy body image can make people vulnerable to developing an eating disorder. You may become fixated on changing your body shape, via exercise, supplements or food. It can be associated with illnesses that affect the mind and body such as body dysmorphic disorder (where a person becomes obsessed with something they think it wrong about their appearance), anorexia and binge eating.

It's beneficial to be aware of negative body image and actively attempt to develop a healthier body image.

How to improve your body image?

Having an unhealthy body image is bad for general well being and can be time consuming. Below are a few tips for improving your body image:

• Question media images. We constantly see images of bodies which are impossible to attain. Try not to compare yourself with them and remember that often what you see on TV and online are not true depictions of real people.
• Avoid any media, social media or websites that make you feel bad or suggest you need to change the way you look.
• Focus and appreciate the positive things your body can do.
• Look for similarities between your body and the bodies of other members of your family.
• Wear clothes that make you feel comfortable.
• Try positive self talk and avoid negative self talk.
• Eat foods that make you feel healthy. Don't obsess over counting calories.
• Set health goals rather than weight related goals.
• Avoid being critical of other people's bodies. Negative attitudes are contagious.

What is body image acceptance?

When a person is able to accept, appreciate and respect their body, they may be described as having a positive body image. This is not the same as body satisfaction. You can be dissatisfied with parts of your body, yet still be able to accept it.

A positive body image is associated with:

• Higher self esteem, which dictates how a person feels about themselves, can impact every aspect of life and contribute to happiness and wellbeing.
• Self acceptance, making a person more likely to feel comfortable and happy with the way they look and less likely to feel impacted by unrealistic images in the media and societal pressures to look a certain way.
• Having a healthy outlook and behaviours, as it is easier to lead a balanced lifestyle with healthier attitudes and practices relating to food and exercise when you are in tune with, and respond to, the needs of your body.