Female Body Image
Do any of these statements sound familiar? Are you used to putting yourself down? If so, you’re not alone. As a teen, you’re going through many changes in your body. And as your body changes, so does your image of yourself. Lots of people have trouble adjusting, and this can affect their self-esteem.
Why Are Self-Esteem and Body Image Important?
Self-esteem is all about how much people value themselves, the pride they feel in themselves, and how worthwhile they feel. Self-esteem is important because feeling good about yourself can affect how you act. A person who has high self-esteem will make friends easily, is more in control of his or her behavior, and will enjoy life more.
Body image is how someone feels about his or her physical appearance.
Body image can be closely linked to self-esteem for many people, especially those in their early teens. That’s because as kids develop into teens, they care more about how others see them.
What Influences a Person’s Self-Esteem?
Some teens struggle with their self-esteem when they begin puberty because the body goes through many changes. These changes, combined with a natural desire to feel accepted, mean it can be tempting for people to compare themselves with others. They may compare themselves with the people around them or with actors and celebs they see on TV, in movies, or magazines.
But it’s impossible to measure ourselves against others because the changes that come with puberty are different for everyone. Some people start developing early; others are late bloomers. Some get a temporary layer of fat to prepare for a growth spurt, others fill it out permanently, and others feel like they stay skinny no matter how much they eat. It all depends on how our genes have programmed our bodies to act.
The changes that come with puberty can affect how both girls and guys feel about themselves. Some girls may feel uncomfortable or embarrassed about their maturing bodies. Others may wish that they were developing faster. Girls may feel pressure to be thin, but guys may feel like they don’t look big or muscular enough.
Outside Influences
It’s not just development that affects self-esteem, though. Many other factors (like media images of skinny girls and bulked-up guys) can also affect a person’s body image.
Family life can sometimes influence self-esteem. Some parents spend more time criticizing their kids and how they look than praising them, which can reduce their ability to develop good self-esteem.
People may also experience negative comments and hurtful teasing about how they look from classmates and peers. Sometimes racial and ethnic prejudice is the source of such comments. Although these often come from ignorance, sometimes they can affect someone’s body image and self-esteem.
Healthy Self-Esteem
If you have a positive body image, you probably like and accept yourself the way you are. This healthy attitude allows you to explore other aspects of growing up, such as developing good friendships, growing more independent from your parents, and challenging yourself physically and mentally. Developing these parts of yourself can help boost your self-esteem.
A positive, optimistic attitude can help people develop strong self-esteem — for example, saying, “Hey, I’m human” instead of “Wow, I’m such a loser” when you’ve made a mistake or not blaming others when things don’t go as expected.
Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are excellent for building good self-esteem.
Tips for Improving Your Body Image
Some people think they must change how they look or act to feel good about themselves. But all you need to do is change how you see your body and think about yourself.
The first thing to do is recognize that your body is your own, regardless of shape, size, or color. If you’re worried about your weight or size, check with your doctor to verify that things are OK. But it’s no one’s business but your own what your body is like — ultimately, you must be happy with yourself.
Next, identify which aspects of your appearance you can realistically change and which you can’t. Everyone (even the most perfect-seeming celeb) has things about themselves that they can’t change and need to accept — like their height, for example, or their shoe size.
If there are things about yourself that you want to change and can (such as how fit you are), do this by making goals for yourself. For example, if you want to get fit, plan to exercise every day and eat nutritious foods. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a great way to boost self-esteem!
When you hear negative comments from within yourself, tell yourself to stop. Try building your self-esteem by giving yourself three compliments every day. While you’re at it, every evening, list three things in your day that gave you pleasure. It can be anything from how the sun felt on your face, the sound of your favorite band, or how someone laughed at your jokes. By focusing on the good things you do and the positive aspects of your life, you can change how you feel about yourself.
Where Can I Go if I Need Help?
Sometimes low self-esteem and body image problems are too much to handle alone. A few teens may become depressed, lose interest in activities or friends — and even hurt themselves or resort to alcohol or drug abuse.
If you’re feeling this way, it can help to talk to a parent, coach, religious leader, guidance counselor, therapist, or adult friend. A trusted adult who supports you and doesn’t bring you down can help you put your body image in perspective and give you positive feedback about your body, skills, and abilities.
If you can’t turn to anyone you know, call a teen crisis hotline (check the yellow pages under social services or search online). The most important thing is getting help if your body image and self-esteem affect your life.
Body dysmorphia
Body dysmorphia and self-esteem issues can significantly impact women's lives, affecting their mental and emotional well-being. However, some steps can be taken to help improve mindset and foster a healthier relationship with one's body. Here are some facts and strategies to consider:
- Seek professional help: Consulting with a mental health professional, such as a therapist or counselor, can provide valuable support and guidance. These professionals are trained to help individuals navigate body dysmorphia and self-esteem issues. They can offer strategies for challenging negative thoughts, developing coping mechanisms, and improving self-image.
- Challenge negative thoughts: Recognize that negative thoughts about your body are not necessarily accurate or helpful. Practice challenging these thoughts by questioning their validity and replacing them with more positive and realistic statements. It takes time and effort, but this can help reshape your mindset over time.
- Focus on overall well-being: Shift the focus from appearance to overall health and well-being. Engage in activities that promote physical and mental wellness, such as regular exercise, balanced nutrition, and self-care practices. You cultivate a more positive and balanced mindset when prioritizing your overall well-being.
- Surround yourself with positive influences: Surrounding yourself with supportive and positive influences can greatly impact your self-esteem. Seek out individuals who appreciate you for who you are beyond your physical appearance. Engage in activities and communities that uplift and empower you.
- Practice self-compassion: Treat yourself with kindness and compassion. Remember that nobody is perfect, and everyone has flaws. Acknowledge your unique qualities, strengths, and achievements. Practice self-care activities that promote self-love and acceptance, such as meditation, journaling, or engaging in hobbies that bring you joy.
- Challenge societal beauty standards: Recognize that societal beauty standards are often unrealistic and unattainable. Embrace diversity and challenge the narrow definitions of beauty. Surround yourself with body-positive media and engage in conversations that promote self-acceptance and inclusivity.
- Seek support from a community: Joining support groups or online communities can provide a sense of belonging and understanding. Connecting with others who have similar experiences can help combat feelings of isolation and provide valuable insights and coping strategies.
- Limit exposure to triggers: Identify triggers exacerbating negative body image or self-esteem issues. These triggers may include social media, certain people, or specific situations. Take steps to limit exposure to these triggers or create boundaries protecting your mental well-being.
- Set realistic goals and celebrate achievements: Instead of fixating on physical appearance alone, set goals related to personal growth, education, career, or hobbies. Celebrate your achievements and milestones, regardless of how they align with societal beauty standards.
- Remember that progress takes time: Changing your mindset and healing from body dysmorphia and self-esteem issues is a journey that takes time and patience. Be kind to yourself and acknowledge that progress may not always be linear. Celebrate small victories and focus on your steps towards a healthier mindset.
By adopting these strategies and seeking appropriate support, women with body dysmorphia and self-esteem issues can begin to reshape their mindset, develop a more positive self-image, and cultivate a healthier relationship with their bodies. Remember, everyone is unique and deserving of self-love and acceptance.