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Your perception of your body image is how you view yourself when looking in the mirror or when moving around. Sometimes, you may even think differently about your body than what is reflected in the mirror. A negative body image can impact your behavior and, in some cases, interfere with your daily life. There are several ways to enhance your body image, such as speaking kind words to yourself, focusing on what you can do, and surrounding yourself with positive people. To improve your body image, you should read the article below.
Steps
Understanding Your Body Image Perception
Identify Negative Body Image Perceptions. You might already know that you have negative thoughts about your appearance, but there are some criteria you can apply to clarify this perception. Ask yourself the following questions to evaluate your negative body image:
- Do you view your body in an unrealistic way?
- Do you believe that only others are attractive?
- Do you think that body size or shape reflects failure?
- Do you feel embarrassed, self-conscious, or anxious about your body?
- Do you feel uncomfortable or uneasy in your own body?
- If you answer yes to any of these, you have a negative body image perception.
Consider the challenges affecting your body image perception. Understanding the difficulties that contribute to negative body image can be helpful. Try to identify specific events in your life that have shaped your feelings and beliefs about your body.
- Have you undergone surgery or other medical treatments that altered your body?
- Have you experienced physical or emotional abuse?
- Have you been diagnosed with an eating disorder?
- Were you born with a physical deformity?
- If you answered yes to any of these, you should seek assistance from a qualified mental health professional to address these issues.
Acknowledge the role of media in shaping body image perceptions. We are frequently exposed to images of “ideal” beauty and are led to believe that we are imperfect. It’s important to recognize that these portrayals are used for product marketing and have no real basis. Models and celebrities in magazines are often edited to remove imperfections. Be aware that these unrealistic beauty standards can influence how you perceive your body image.
Recognize the reasons for wanting to improve your body image perception. To motivate yourself to change the way you think about your body image, you should acknowledge some of the benefits of having a positive body image. Make a list of these benefits to keep them in mind.
- For example, you could write something like, “I want to improve my body image so I can wear a dress comfortably and enjoy a more fulfilling romantic life.”
Consider consulting a therapist about body image concerns. While you can take various steps to improve your body image on your own, it’s important to consult a therapist if your body image issues become severe. If you are struggling with daily activities or facing other issues like eating disorders, seek help from a mental health professional as soon as possible.
Changing Your Body Image Perception
Focus on the strengths of your body. Recognizing your favorite features can help you develop a more positive body image. Spend a few minutes each day in front of the mirror and identify your body’s strengths.
- For example, you might tell yourself, “I love the shape of my face.” By repeating this daily, you’ll start to notice your positive qualities and begin to feel better about your body.
Pay attention to the diversity of body shapes around the world. Human bodies come in many shapes and sizes. Being mindful of the diversity of body types can help you appreciate the beauty in your own shape and size. When you’re out and about, take note of the variety of body types you see. Observe shapes, sizes, colors, and other physical traits.
- Make sure not to stare while observing someone’s body shape. This could make them feel uncomfortable.
- Observe other body types with an open mind, free from judgment. Avoid imposing opinions on others’ appearances—simply notice the differences in body shapes. Don’t compare yourself to others while observing their body image.
Note all the things your body is capable of doing. You can improve your body image by focusing on what your body can do rather than just its appearance. Even if you’re not an athlete, think about how you use your body every day.
- For example, you might realize that you use your body to hug loved ones, breathe, and smile.
- Write a list of what your body can do and review it when you start to focus too much on outward appearance.
- Try new physical activities to discover more ways your body can move. You might try yoga, tai chi, swimming, or dancing.
Use the mirror to enhance your body image perception. The mirror is often a tool for criticizing your body, but you can learn to use it to improve your body image. Each time you look in the mirror, point out the features you like and say them out loud.
- For example, you might simply say, “I like my shoulders in this shirt.”
- If you can’t think of anything to say or feel uncomfortable looking in the mirror, still try this method. Stand in front of the mirror, observe yourself, and say, “I’m amazing!” Say this even if you don’t believe it yet. Repeat it daily until you feel more comfortable and start to recognize your body’s strengths.
Speak positively to yourself. If you have a negative body image, you may be used to imposing negative thoughts on yourself. Changing how you talk to yourself can help improve the way you perceive your body. Next time you have negative thoughts about your appearance, dismiss them immediately.
- For example, if you notice yourself thinking, “I’m too fat and ugly, so no one likes me,” change that thought. Tell yourself, “I have beautiful eyes and hair, and I’m a great friend.” Letting go of negative thoughts can be challenging at first, but the more you practice, the easier it will become to eliminate them.
Place positive notes about your body around the house. This can also help improve your body image. You can take part in campaigns like Operation Beautiful and put up notes with positive affirmations about your body throughout your home. The more you see these positive reminders, the more you'll begin to believe them.
- For example, you could write notes like “I am beautiful!” “My body is so strong!” or “I have a gorgeous smile!” Use your imagination to write affirmations you want to hear.
Limit exposure to media. Constantly seeing perfect body images and content suggesting you have flaws can negatively impact your body image. Magazines, television, and many websites often feature these images and messages, so it’s best to minimize exposure while working on improving your own perception of your body.
- Try limiting media consumption or even taking a break from all media for a day or longer to remove any negative influences.
Surround yourself with positive people. The people around you play a significant role in how you view yourself. If you’re in a circle of friends who frequently criticize your body or theirs, it’s time to make a change. You can try discussing their negative comments with them to open up the conversation.
Support others. As you work on changing your body image, you can help others do the same by offering compliments and becoming a role model. By doing and saying things that reflect your own positive body image, you’ll lift others’ spirits and build a supportive environment.
Take care of your body
Exercise regularly. Physical activity has numerous health benefits, and studies have shown that exercising can positively change how we view our bodies. Find a physical activity you enjoy and incorporate it into your lifestyle. Aim for at least 30 minutes of moderate exercise daily to experience the full benefits of staying active.
Fuel your body with healthy food. Certain foods, like those high in carbohydrates and fats, can leave you feeling sluggish and negatively impact your mood. Foods that are lower in fat and provide slow-releasing energy can improve your mood, provide long-lasting energy, and help you avoid weight gain, bloating, or irritability. These foods also promote healthier hair and nails, contributing to an overall better appearance.
Get plenty of rest. Not getting enough sleep can affect both your physical performance and emotional well-being. Together, these factors can negatively influence your efforts to improve your body image. Aim for eight hours of sleep each night to help maintain a positive body image mindset.
Choose clothing that flatters your body. Your choice of clothing can greatly affect how you perceive yourself, so opt for styles that complement your body shape. Clothing should fit well and be flattering. Don’t wait to buy new shoes or clothes until you’ve improved your body image—treat yourself to new items as a way of telling yourself you deserve it.
Relax every day. A negative body image can sometimes make you feel like you don’t deserve relaxation, but this couldn’t be further from the truth. Relaxing is an important aspect of daily life and can help you foster a more positive body image. Set aside at least 15 minutes each day to sit and unwind. You can meditate, practice deep breathing exercises, or simply sit in silence and reflect.
Advice
- Consider purchasing books focused on improving body image or self-help books that provide guidance on enhancing your body awareness.
Warning
- Seek timely help if experiencing eating disorders or feel at risk of developing one.
