understanding body image

There are many things that can influence how we feel about our bodies. 

Our own brains and how we think

Some personality traits, such as perfectionism can have an impact on how we feel about our bodies. Also, the way we talk to ourselves and the messages we repeat to ourselves really matter. Putting ourselves down can contribute to feeling dissatisfied with our appearance.

Media/social media

Images from the media and social media are never far away and we often see bodies that have been photoshopped and altered with editing tools. The way influencers and others present themselves is often unrealistic, filtered, digitally altered or even generated using artificial intelligence (AI). This can make it difficult to know what is realistic and may contribute to unfair comparisons or unrealistic expectations about appearance.

Comparisons

If you often compare yourself to body types that you consider “better” than your own, you may feel more dissatisfied with your own body.

Society and our environment

The environment around us makes a difference. Sometimes messages are subtle, like when we only see people of a certain appearance on the television, and at other times they are obvious, like when someone is teased or criticised for looking a certain way. For some young people, body image can also be shaped by experiences of racism, ableism, discrimination, gender expectations or pressure to look a certain way. Some transgender and gender diverse young people may experience gender dysphoria, which can affect how they feel about and relate to their body. These experiences can be complex and are not the same as having a negative body image, although they can sometimes overlap.

Family

Family can play an important role. How do they feel about their bodies? What have they said about yours? Do they have a balanced relationship with food and staying active? How important is appearance to them? Different cultures, communities and families can have different ideas about appearance, beauty, health and bodies. These messages can shape how we feel about ourselves in both helpful and unhelpful ways.

Friends and others around us

Our friends are important to us, and we often value and ‘absorb’ some of the messages we get from them. Are your friends talking a lot about weight or body shape? Do you play a competitive sport where there is emphasis on the athlete’s body? Have you experienced being teased or bullied?

Puberty

For some young people the changes that happen to their bodies, like acne or changing shape may lead to difficult feelings too.

Our relationship with our body can affect different parts of our lives in different ways. Body image isn't something we feel one way about all the time, and it can shift throughout our lives depending on what's happening for and around us.

When concerns about our appearance start taking up a lot of time, energy or mental space, they can affect our wellbeing, relationships, confidence and ability to participate in everyday life.

You might notice yourself:

• spending a lot of time thinking about your physical appearance or weight
• feeling distressed when looking at yourself or thinking about your body
• avoiding things like participating in activities, going out or being photographed
• doing things to alter your appearance, such as dieting, avoiding certain foods, or excessive physical activity
• having trouble focusing on other parts of your life like studies, work or relationships

How can we improve our body image?

You don't need to feel great about your body every day to take steps towards a healthier relationship with it. Small things that can help shift the focus away from appearance and towards what matters most to you.

Be mindful of comparisons

It's easy to compare ourselves to other people, especially online. Remember that many images on social media are filtered, edited, carefully staged or generated using AI. If certain accounts leave you feeling worse about yourself, it might be worth unfollowing them and making space for content that feels more positive, diverse or inspiring.

Remember that you're more than your appearance

Your worth isn't determined by how you look. Focusing on your values, strengths, relationships, interests and goals can help build a fuller picture of who you are.

Practise self-compassion

Notice how you speak to yourself. If you're being self-critical, ask yourself whether you would speak to a friend the same way. Try responding to yourself with the same kindness and understanding.

Focus on living your life
Spending time with supportive people, doing things you enjoy, and working towards what matters to you can help shift the focus away from appearance and towards a fuller, more meaningful life.