Body image isn’t just about how we look; it’s about how we feel about how we look, and this perception can have a powerful impact on our wellbeing.
Changing your hairstyle, getting a tattoo, wearing make-up, having hair removal treatments, and even getting a procedure done, such as a breast enlargement in Melbourne, are all examples of self-expression and how we wish to physically present ourselves to the outside world. The way we choose to look depends on how we view our body image.
But what exactly is body image? Who is at risk of developing a negative body image, and how does this affect overall wellbeing? In this article, we’ll break it all down.
What is body image?
Body image is the mental picture we have of our bodies and the thoughts and feelings that arise from it. It’s influenced by a variety of factors, including personal experiences, social and cultural norms and, importantly, how we perceive others’ perceptions of us. While body image can fluctuate over time, it essentially reflects our satisfaction (or dissatisfaction) with the way we look.
A healthy body image means having a positive and realistic perception of your body, accepting its natural shape, and appreciating what it does for you, whether it’s running a marathon or simply getting out of bed in the morning.
On the other hand, a negative body image involves dissatisfaction, discomfort, or even distress over how we perceive our bodies.
Who’s most at risk?
Young people
Adolescence is a time of major physical and emotional development. With social media dominating young people’s lives, there’s increasing pressure to conform to unrealistic beauty standards.
Studies show that teenagers, especially girls, are more likely to struggle with body image, leading to issues like eating disorders or low self-esteem. However, boys are also affected, with rising concerns around muscularity and body size.
Women and femmes
Women often experience more intense societal pressure to meet beauty standards, such as being slim, youthful, and physically ‘perfect’. Advertisements, movies, and magazines reinforce these ideals, leaving many women feeling inadequate.
In Australia, research shows that more than half of women report dissatisfaction with their body size or shape. This can lead to issues like dieting, over-exercising, or negative self-talk.
Men and masculine people
While women have traditionally been the focus of body image discussions, men and masculine people are increasingly affected. There’s a growing trend where men feel the pressure to be muscular, tall and lean, a standard perpetuated by fitness culture, media portrayals, and even celebrity influence.
People with disabilities
For people with physical disabilities, body image can be a significant issue. The way society views disability can cause feelings of isolation or shame. Many struggle with accepting their bodies when faced with stereotypes or negative perceptions from others.
LGBTQ+ individuals
LGBTQ+ people, especially transgender and non-binary individuals, may experience heightened body image concerns. Dysphoria, societal pressure to fit into certain gender norms, and discrimination can all play a role in fostering negative body image in these communities. The experience of body image for LGBTQ+ individuals is often complex and highly personal.
The consequences of negative body image
Mental health struggles
Negative body image is strongly linked to mental health issues such as anxiety, depression, and low self-esteem. When you don’t feel comfortable in your own body, it can feel like an ongoing battle with yourself. This can lead to feelings of worthlessness or hopelessness, and in some cases, severe conditions like body dysmorphia, where the person becomes obsessively fixated on perceived flaws.
Disordered eating
Negative body image is a major risk factor for developing eating disorders. People who feel unhappy with their appearance may resort to extreme dieting, restrictive eating, or unhealthy weight-control methods.
Disorders like anorexia nervosa, bulimia, and binge eating often stem from a desire to ‘fix’ perceived flaws or gain control over one’s appearance.
Social withdrawal
When someone feels insecure about their appearance, they may avoid social situations or activities where they feel their body might be judged.
This social isolation can exacerbate feelings of loneliness and further reinforce negative self-beliefs. Over time, this can contribute to depression and reduced quality of life.
Physical health impacts
Striving for an unrealistic body can lead to unhealthy behaviours like excessive exercising or chronic dieting. This can result in physical burnout, injuries, or long-term issues such as malnutrition or hormonal imbalances.
In some cases, individuals may use substances like steroids or diet pills, which can have harmful side effects on the body.
How to improve your body image
Make choices for your own approval
It’s easy to get caught up in seeking validation from others, whether it’s for acceptance, admiration, or approval. But it’s important to remember that your choices should be for you and not based on what others think.
Whether you want to dress differently, get a cosmetic procedure, focus on weight loss, or start going to the gym, make sure it’s something you genuinely want, not something you feel pressured into. It’s your body, your life, your choice. Prioritise your own happiness and mental wellbeing over external validation.
Focus on health, not appearance
Instead of focusing solely on how your body looks, shift your mindset towards how it feels and functions. What can your body do? Can it carry you through a hike, dance at a wedding, or give you energy to chase after your kids? When we appreciate our bodies for what they can do, it helps us see them in a more positive light.
Challenge unrealistic standards
The ‘perfect’ body image portrayed in the media is often unattainable, photoshopped, or altered. Remind yourself that these images are not reality. Follow social media accounts that promote body diversity and authenticity, and limit your exposure to sources that reinforce harmful stereotypes.
Practise self-compassion
Be kind to yourself. We all have flaws, but this doesn’t mean we’re less worthy or deserving of respect. Talk to yourself the way you would talk to a close friend. Practise gratitude for your body’s abilities, and acknowledge the things you love about it.
Seek support
If negative body image is significantly impacting your life, don’t hesitate to seek help from a counsellor, psychologist, or support group. Body image issues are complex, and talking to someone can help you navigate your feelings and develop healthier coping strategies.
In general, surround yourself with people who support your wellbeing and encourage you to be your best self, no matter your body size or shape.
Your body, your mindset, your choices
By making your own choices, focusing on health, challenging unrealistic beauty standards, practising kindness towards yourself and seeking support, you can improve your body image and cultivate a healthier, more positive relationship with your body.
Remember, a healthy body image isn’t about looking a certain way—it’s about feeling good in your skin, appreciating what your body does, and embracing your unique self.