Body Image: What Does This Really Mean?

BP Series Part II

By: Jehan Mawani - MSW, RSW, BSW, B.Ed., B.A.

What is Body Image?

Often when we think about body image, our thoughts jump to the physicality of our body including shape, size, and overall appearance. We might even attach our view of attractiveness to body image. However, body image is so much more than this. It encompasses a person’s self-perception, thoughts, and feelings about their own body. How does an individual see themselves in the mirror, or in their minds? How do they feel about their appearance? How do they believe others perceive their body? How do these perceptions impact how we see ourselves as a whole? All these questions influence body image, and impact whether our self-perception is positive or negative. This is also influenced by many of the factors discussed in our previous blog: media, culture, social influences, and personal experiences.

Body image can also be defined by and separated into components. Each component is based on how an individual perceives their body, as well as their associated thoughts, beliefs, and actions:

✧  Affective Body Image: Feelings about their body (satisfied or dissatisfied)

✧  Perceptual Body Image: Perceived size, shape, and appearance of their body

✧  Cognitive Body Image: Perceptions influencing self-esteem and behaviour

✧ Behavioural Body Image: Actions and activities due to perceptions (includes dieting, exercising, and even avoiding activities)

What is a Positive Body Image? 

Appreciating our bodies, acknowledging diversity of body shapes and sizes, and focusing on overall well-being rather than appearance are all part of healthy and positive body image. Of course, this is not something that everyone experiences, and developing this type of image does not happen overnight. The more we practice accepting and appreciating our bodies, the more we will come to believe it is true. Redefining our personal definitions of beauty, taking steps to care about our body and appearance in healthy and fulfilling ways, and learning to limit external and societal voices can all be beneficial for shifting thoughts about body image. Studies have shown that for both men and women, positive body image is associated with decreased symptoms of depression, and better relationships with food. Those with positive body image also tend to have higher overall confidence and self-esteem.

What is a Negative Body Image? 

Comparing ourselves to others, feeling inadequate, obsessively monitoring our weight and measurements, and feeling dissatisfied with our body and appearance, are all aspects of negative body image. When we feel awkward, uncomfortable, ashamed, or embarrassed in our bodies, this can lead to negative behaviours associated with negative body image. For example, we may view our bodies in a different way than they actually look, also known as body distortion. Negative body image can also lead to deeper mental health concerns such as disordered eating, symptoms of depression, and low self-esteem. Individuals may turn to pursuing unhealthy or maladaptive coping such as the use of hormones or steroids to build muscle, invasive cosmetic surgeries, or extreme weight loss practices.

What Influences Our Definitions?

Would you define your body image as positive or negative, and why do you think that is? Where does this perception come from? How we define body image does not start internally, but rather externally. The family we grow up in, the friends we surround ourselves with, the culture we emerge ourselves in, and the media we consume all convey either positive or negative messages about bodies. Usually, we are influenced at a young age to believe that there is an “ideal body type”, which often includes unrealistic, unnatural, and unattainable standards. Industries such as fashion and fitness also heavily influence our perception of bodies, as they use a limited range of body types as their standard of acceptance or desirability. Exposure in our everyday lives to discrimination of size, age, race, ability, gender, and sexual orientation also hugely influences our perceptions. This exposure can cause us to question ourselves and impact our holistic health. Not only does fitting the ideal beauty standard impact how attractive we feel we are, but also what we deserve from the world and others. This then negatively impacts our mental health.

How Can We Improve Body Image?

As we started to discuss in our last blog about embracing our bodies, we can start to place less importance and value on the appearance of our body, and refocus our attention to all our bodies do for us, and the many things we have to offer outside of our appearance. Try these suggestions to help you start feeling more positive about your body:

✧ Spend time with like-minded people: Do we really want to spend time around people who engage in body-shaming? No, not really. Spending time with those who have a positive outlook on bodies, as well as a positive self-body image, can encourage us to practice the same. Sometimes if we are around family or close friends who do engage in body-shaming, it may be difficult to avoid engaging with them. This would be a good time to start setting boundaries, and seek out therapeutic support if you need help to do so.  

✧ Practice affirmations: The things we tell ourselves are SO important, and can make all the difference in our self-esteem, self-worth, and confidence. Instead of saying things like, “my thighs are so big”, change this to, “my thighs are so strong”. This also refocuses our thoughts to recognizing what our bodies can do!

✧ Treat your body: To redirect your thoughts about your body, do something nice for it! Take a walk, get a massage, get that manicure, or engage in a hobby or volunteering activity. This will support the notion that you can feel good about your body and yourself, and that your body serves several different roles outside of appearance.

✧ 10 Things: Acknowledge, and even write down, 10 things that you like about yourself, and 5 things your body does for you, and 5 roles you play in others’ lives. This can be a great reminder of how special you really are <3 

Stay tuned for BP Series Part III:

Body Positivity Movement: Impacts of Gender and Culture

dropping next Monday!