Body image simply refers to how people view themselves. Distorted body image, also known as a negative body image, is an unrealistic way in which one views their body. Body image issues pretty much impact every person at some point in their lives, but can especially affect women. Living in a society that is appearance-focused, it can be easy to feel flawed or insecure about a physical trait at some time.
For example, thin bodies are often seen as ideal in American culture. This cultural fixation means that thin bodies are viewed as the most attractive body type. If someone is in a bigger body or does not meet the traditional American beauty standards, they can be left feeling insecure. A negative body image can have a monumental impact on a person’s life and mental health. Many people with eating disorders often struggle with body image; however, it is important to note that you do not have to have an eating disorder to have body image issues.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, Florida, North Carolina, and Utah.
What is body image?
Body image is the way you feel or think about your body. Everyone has a different relationship with their body, so you may have a positive or negative relationship with your body. Major life transitions, like having a baby or having a surgery, may alter your body image.
While major life events can change the way you view your body, the formation of your body image starts as a child and teen. As a kid, you are like a sponge absorbing the world around you. If you heard certain messages as a child, you may begin to deeply identify with them, even if they are untrue.
For example, you may have had a parent tell you that you were overweight as a child, putting you through intense workouts and a series of diets from a young age. This can cause undeniable trauma and affect many facets of your life, from your body image to romantic relationships. If you are struggling with trauma, read our blog: “How Childhood Trauma Can Impact You As An Adult.” From this experience of a family member making comments on your appearance, it is likely that you started using these occurrences to figure out what a “good” or “bad” body is.
The above example is a direct one, but messages about your body image can also be subliminal. For instance, you may watch a television show where all of the characters are thin and conventionally attractive. The show may have one overweight character who is labeled as an outcast and treated differently than the other characters. This is one way mainstream media may communicate that a bigger body is bad.
How does media affect your body image?
Media, especially social media, can significantly impact your body image.
Several forms of media that impact body image include:
Television
Movies
Advertisements
Podcasts
Social media platforms
Instagram
TikTok
Snapchat
Twitter
Facebook
We are constantly being surrounded by contrasting messages about our bodies through these media channels.
Social media particularly can negatively affect your body image since it may be overexposing you to the “idealized” body type. With social media, it can be one step forward and three steps back. For example, taking a photo of yourself in natural light and posting the selfie can be a step in the right direction in regards to your body image. However, deciding to heavily filter and edit out your perceived flaws can be harmful.
To reduce harm to your body image through social media, you can try to:
Unfollow accounts that do not make you feel good about your body
Find a healthy community
Take breaks from online platforms
Unfortunately, social media can cause an over exaggerated sense of importance about your physical appearance.
What is body dysmorphia?
If you have a negative body image, you may develop body dysmorphia. Body dysmorphia is a mental health condition. This term can get thrown around a lot so it is important to know the exact definition of the condition.
In order for you to be diagnosed with body dysmorphia by a therapist for body issues, you must meet the following criteria:
Preoccupation with one or several physical flaws that are not perceived by other people
You perform repetitive behaviors (such as body checking yourself in the mirror several times a day, seeking reassurance from other people, etc.) and/or mental acts (e.g., comparing oneself to others)
Body image concerns are not rooted in or related to an eating disorder
Your preoccupation with your flaws causes a large amount of distress in one or more areas of their life
What causes body image issues?
Body image is a complex issue. It is not simple statements like “I love my curves” or “I hate my hips.” As mentioned previously, your body image starts to form at a young age.
Body image is influenced by many things, including:
Your social circle (parents, caregivers, coworkers, peers, friends, etc.)
Your culture
Your life experiences
Media
Trauma or abuse (Read our article “Everything You Need To Know About CBT For PTSD” for more information)
In terms of a positive body image, the following factors are at play…
Clear values
A strong identity
Development of your self-esteem (Read our blog “Do You Understand Your Self-Esteem?” for more information)
Ability to understand your emotions
An easy way to think about your body image is to examine the picture you have of yourself conjured in your mind. The image you have inside your head is coupled with your belief about how other people view you. Those two factors together constitute your body image.
Another important aspect of body image is how you feel living in your body. Many people who are concerned about their physical appearance, have denied themselves the right to feel their emotions. For other people, they may hold outdated images of themselves from childhood and tend to consistently distort their size.
In some cases, your body image can be largely shaped by just one or two major life experiences. For instance, a dancer who has been practicing ballet since she was a young girl may have been constantly instructed by her teachers to lose weight. This can create long-standing dissatisfaction with her body no matter how thin she becomes. If you are struggling with body image issues in your teen, check out our blog “How To Handle Negative Self-Talk In Teens.”
What are some signs that I am struggling with a negative body image?
Here are some signs that you may be struggling with negative body image issues:
Mood is shaped by how you think you look on that particular day
Using negative words (such as “ugly” or “fat”) to describe yourself
Having a hard time accepting a compliment
Constantly comparing yourself to other people
Only posting photos or videos online when they are edited/photoshopped
Seeking reassurance from other people about your appearance
Having a distorted body image
Deep-seated fear of gaining weight
Feeling shameful about your body
Equating certain physical features (e.g., thinness) with perfection and happiness
Belief that if you reached your body or beauty goals, you would be happier
If you are concerned about your body image, you may find it helpful to ask yourself the following questions:
Is my perception of beauty distorted from negative exposure (e.g., through television shows, social media, etc.)?
Is my desired body type unrealistic for most people to obtain in a healthy manner?
Do I regularly criticize my own appearance?
How do I help a loved one struggling with body image issues?
Through body neutrality and acceptance, individuals can learn how to make peace with their body no matter their shape or size. Contrary to popular belief, your self-esteem actually has little relation to your actual physical appearance. Since your view of your body may be skewed, it often does not create a reliable, objective statement about yourself. A true indicator of your body is having high self-esteem.
If a loved one is struggling with a negative body image, you can do the following to help them develop a heightened sense of self-esteem:
Eliminate “diet” and constant discussions of weight
Focus on attributes instead of their weight, size, or shape
Analyze your own attitudes about your weight and size
Never joke about other people’s weight and appearance
Educate yourself on fatphobia and traditional ideals of beauty
Understand that someone’s struggles with their body image are very real to them and you should respond with compassion
Educate yourself about professional resources available to your loved one (nutritionists, body image therapists, etc.)
Support and honor your core values
Discourage your loved one from participating in fad diets, getting elective procedures that are rooted in their love self-esteem, and so on
Widen your definitions of health and wellness
Do not equate being thin or beautiful with being happy
Remind your loved one that the ideal beauty type is unachievable to most people
If you or your loved one is struggling with a negative body image, it is highly suggested that you seek the help of a professional mental health counselor, whether you seek individual or group counseling.
What are my options for therapy for a negative body image?
When it comes to treating a negative body image, it is also important to treat the underlying causes, whether that be significant trauma or a current romantic relationship that you find to be triggering. There are evidence-based treatments that can help you with your body image struggles and its co-occuring conditions. Each client is different so your body image therapist will decide which therapeutic approach is best for you at your intake session.
A mental health counselor can use a combination of techniques to help you achieve your goals surrounding your body image.
Some therapy treatments include:
Cognitive Behavioral Therapy (CBT) - CBT focuses on how your thoughts affect the way you feel and behave. A CBT counselor works with you to figure out your negative thoughts. They will work with you to replace those negative thinking patterns that lead to negative body image with more positive, realistic thoughts. For example, let us say that you are someone who engages with your negative thoughts regularly and this leads to a low self-esteem, CBT can help you recognize this and change your perspective. If you struggle with intrusive thoughts, read our blog: “How To Manage OCD Intrusive Thoughts With CBT.”
Dialectical Behavioral Therapy (DBT) - DBT can be used in an individual or group therapy setting. DBT can offer helpful coping skills, tools to regulate your emotions, and can enhance your relationships. In the context of a negative body image, DBT can help you manage your anxiety surrounding distressing emotions and can teach you how to navigate triggering situations. Read “4 DBT Skills To Help Cope With Anxiety” for more information.
Art Therapy - Art therapy can give you the space to feel your feelings and express them. There are many forms of art therapy that can help with a negative body image. To learn more about art therapy, read “Is Art Therapy Actually Effective?”.
There are many different therapy techniques. At Anchor Therapy, we have counselors who specialize in CBT, DBT, art therapy, and more therapeutic techniques! Our body image therapists take an individualistic approach with our clients, meeting everyone where they are at.
If you wish you can change things about your physical appearance, you are not alone. At some point in everyone’s life, they struggle with body image; however, it should not be a constant battle that negatively impacts one or more facets of your life. When you get stuck on what you do not like, it can significantly bring down your self-esteem.
You do not have to have a model appearance to feel worthy. You are worthy exactly as you are right now. Nobody is perfect, and everyone wants to be accepted for who they truly are. When you make harsh comments about yourself, it damages your self-esteem. By working with a mental health counselor, you can learn how to reframe your thoughts and build better habits to improve your life.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark. In her roles, Victoria is committed to managing the office’s social media presence and prioritizing clients' needs.
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