Embracing You: Navigating Body Image
/Think about how roles have changed for women and girls society in the last 50 years. Now a women’s place is not only in the kitchen. Women can pursue any career that they would like to, doctor, psychologist, teacher, politician, etc. The sky is the limit. However, over 50% of girls by the age of 13 report feeling unhappy with their bodies according to the National Organization of Women. By the age of 17, it increased to over 70% of girls. We call this feeling 'body image,' and it's about how we see ourselves, not how we really are.
Body image is like looking in a mirror and seeing what we think we look like on the outside. The tricky part is that sometimes, how we feel about our bodies can affect how we feel about ourselves. So, it's not just about how we see our reflection, but also about how it makes us feel inside. It becomes about our worth and judgement, not appreciation and respect.
The views of your body do not simply pop up from looking at the mirror. The your body story starts with the people around us. Not only the way people talk about their bodies but also how they talk about your body. Also media, especially social media, can set up standards of what is considered as normal. Generally, your experience of positive or negative body image can influence your own idea of your body.
Sometimes, negative thoughts about our bodies can creep in through body bashing and body checking. Body bashing is like saying mean things about our bodies and not finding anything good about them. It's kind of like only seeing the bad stuff. Then there's body checking, which is when we pick or touch certain parts of our bodies to judge or criticize them. This can even be done through weighing yourself multiple times in a week or day. These actions can reinforce a bad view of self.
Currently, there are great steps with body positivity movements and Health at Every Size care. At times, body positivity feels like too big of a step. What could it look like to first aim for body neutrality? Accepting your body and yourself for where you are at in the moment. Just like building trust with a friend, positive body image is a process and takes time. What could it look like to slowly move towards respect of yourself and your body?
Here are some steps to take to move from a negative to neutral body image:
1. Acknowledge the Influences of Your Body Image
Take out a pen and paper. Start to think about how family and friends talked about their bodies growing up. What were your own thoughts about your body as a child? Then consider what beliefs about your body continue. Also think about culture influences of media, movies, music, etc. that has impacted your view of your body.
2. Consider Your Beauty and Health Standards
Now, write your definition of beauty. Beauty can be defined based on culture, family, etc. and it is good to think about the standards you compare yourself to. Going beyond body size, think about how a person appears beautiful. I wonder what is considered “healthy” and “normal” and what happens if these standards are not met.
3. Choose Clothes that Fit
Clothes that do not fit do not belong in the closet. It can feel like clothes from the past can haunt us. A way to show that you care about your body is to choose clothes that fit in the here and now. Donating or putting clothes that do not fit in storage can decrease the stress about dressing yourself every morning. Moving away from sizes of the clothes versus the fit can highlight clothes that flatter. Remember if clothes do not fit, it does not mean anything about your body or you.
4. Gratitude
Normally, negative body image brings bashing of self. Saying thanks to your body, especially the uncomfortable parts, can be a way to take steps of care. It can be hard to think about a benefit when you have focused on what has needed to be fixed. Focus on how parts of the body allows you to function and honor the purpose of the part.
5. Value outside of Appearance
You have so much to offer the world and the body is the way of you expressing yourself to others. Highlighting your values about life or your positive personality traits can take away the pressure from appearance. If you cannot think of this yourself, ask trusted people what they observe in you. Repeating these traits to yourself when you feel uncomfortable about your body image can help move towards the message that you are so much more than your appearance.
6. Clean Out Social Media Accounts
You cannot control what others post on social media. But you can control who you follow. Unfollow any account which highlights dieting, body shaming, or promotes weight loss can be a great start. Finding accounts which highlight Health at Every Size, Intuitive Eating or body positivity can reinforce more positive views of self.
As we wrap up our thoughts on body image, let's remember that how we see ourselves is more than just what we see in the mirror. Even though the world is changing, and there are so many amazing things girls and women can do, feeling good about our bodies can still be tough. But, step by step, we can make things better. From understanding where our thoughts about our bodies come from to appreciating all the things our bodies can do, we're on a journey toward feeling good about ourselves. It might take some time, but it's a journey worth taking because it leads to a happier and healthier version of ourselves.
If you’d like to further process your view of your body, I am here to help. I am a Registered Dietician, as well as a pre-licensed therapist at The Counseling Collective. Reach out today to get started.
The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with kids, teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Request An Appointment here.
Source for Statistics: National Organization of Women accessed by https://now.org/now-foundation/love-your-body/love-your-body-whats-it-all-about/get-the-facts/#:~:text=Body%20Image,the%20time%20girls%20reach%20seventeen.&text=When%20asked%20%E2%80%9CAre%20you%20happy,their%2060s%20answered%20%E2%80%9Cyes%E2%80%9D.