How Does Body Image Affect Our Mental Health?

Have you ever been conscious of the way you look? Have you ever found yourself scrutinising your reflection in the mirror? Have you ever felt uncomfortable in your own skin? Have you ever felt self conscious in certain clothes? You’re not alone. 

We all have a specific relationship with our bodies. This relationship often starts in early childhood — shaped by what we see and hear around us — and sticks with us throughout life. Today, social media and digital platforms dominate our daily lives and the focus on physical appearance has never been more intense. This increased attention can significantly impact how we view ourselves. In the last decade, there has been significant growth in content that celebrates body-positivity, diversity, and acceptance. That said, many platforms continue to feature unrealistic and constantly changing beauty standards which are narrow in their view of “desirable” and “acceptable”. These standards are unrealistic because every human is unique, and each body is unique. There is no one way that a body looks and feels. Health and beauty comes in all different shapes and sizes.

What is body image?

Body image is the way we perceive, think, and feel about our bodies and it is normal for this relationship to change over time. Sometimes we feel positive about our body image, sometimes negative, and other times we might not think about it much at all. This ongoing relationship with our body image can have a powerful influence on how we interact with ourselves, how we connect with others, and how we engage with the world around us.

Positive body image

This means you feel comfortable and confident in your body, appreciate your unique features, and don’t let appearance dictate your self-worth. 

Negative body image 

This involves feeling ashamed, self-conscious, or dissatisfied with your body, often leading to an obsession with perceived flaws and a distorted view of your appearance.

Risk factors for developing negative body image

Along with media representation of narrow standards of beauty, several other factors can contribute to the development of negative body image.

Individual risk factors

Personality traits: Perfectionism and low self-esteem can predispose individuals to negative body image. Those who are highly critical of themselves or who have a tendency to strive for unrealistic perfection are more likely to experience dissatisfaction with their bodies. 

Mental health issues: Depression and anxiety can exacerbate body image concerns through distorted thinking. People who are depressed or anxious may have a distorted view of themselves and be more sensitive to societal pressures regarding appearance. 

Body Dysmorphic Disorder (BDD): There’s a higher risk of developing a profoundly negative body image with BBD — a mental health condition characterised by an obsessive focus on perceived flaws in appearance. 

Cultural and societal risk factors

Cultural norms and expectations: Different cultures have different standards of beauty which can influence body image. In some cultures, there is a significant emphasis on physical appearance, leading to pressure to conform to these ideals.

Society’s dieting obsession: An obsession with weight loss can perpetuate the notion that worth is tied to appearance. Diet culture often promotes unrealistic body standards, fosters unhealthy relationships with food, and can lead to disordered eating and psychological distress.

Environmental risk factors

Family: Attitudes towards body image and appearance can significantly impact how individuals perceive themselves. Criticism or comments about weight or appearance from family members can contribute to body dissatisfaction.

Peers: Our friends play a crucial role in shaping body image, especially during adolescence. Bullying, teasing, or pressure to look a certain way can contribute to a negative body image.

Social media: The rise of social media platforms has amplified exposure to idealised images and curated lifestyles. Constant exposure to filtered and edited photos can lead to unrealistic body expectations and increase body dissatisfaction.

4 ways negative body image is impacting us

1. Mental health 

A negative body image is closely linked to mental health issues such as depression, anxiety, and low self-esteem. It can lead to obsessive thoughts about appearance, body dysmorphia, and eating disorders like anorexia nervosa and bulimia nervosa.

2. Physical health

People with a negative body image might engage in unhealthy behaviours to change their appearance. This can include extreme dieting, over-exercising, or even resorting to dangerous measures like substance abuse or disordered eating patterns.

3. Lower life quality

Constantly worrying about appearance can reduce your quality of life. It can prevent you from enjoying social activities, trying new experiences, and fully engaging with the world around you.

4. Self worth

Your self-worth is how you value yourself as a person. Tying your self-worth to body image emphasises appearance over identity. This can often lead to self-criticism, comparisons to others, chasing unrealistic beauty standards and a preoccupation with unhelpful thoughts and behaviours. The antidote to self criticism is building self compassion and self acceptance. 

4 ways to cultivate a positive body image

1. Focus on health, not weight 

Rather than fixating on a number on the scale, concentrate on how your body feels. Are you energetic, strong, and healthy? Move and nourish your body in ways that feel good. Focus on the way your body functions.

2. Practice self-compassion

Be gentle with yourself. Understand that everyone has days when they don’t feel their best, and that’s okay. Treat yourself with kindness, and don’t be too hard on yourself when you have negative thoughts about your body.

3. Challenge negative thoughts

When you catch yourself thinking negatively about your body, pause and ask yourself if these thoughts are fair or based on unrealistic standards. Replace them with positive affirmations that focus on what your body can do, not just how it looks.

4. Surround yourself with positivity

The people and media you surround yourself with can significantly influence your body image. Follow social media accounts that promote body positivity and diversity, and spend time with people who appreciate you for who you are, not just how you look.

Struggling with body image? We can help.

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