Healing from Negative Body Image
Written by ‘Ai Pono Hawaii Staff Writer
You may have heard the terms body positivity and negative body image, but may wonder, what really is body image? And most importantly, how do you improve your body image?
In this article, we’ll discuss:
What body image is
The difference between negative and positive body image
The risks of negative body image
Why body image matters in eating disorder recovery
The spectrum of body image in recovery
Whether or not losing weight helps improve body image
What support and actionable steps you can take to improve your body image today
What is Body Image?
Body image can be defined by the way you see yourself. Beyond how you see yourself, it is the thoughts, feelings and emotions you experience as a result of how you perceive your own physical body. There are four different components of body image that build one’s overall attitude towards how they see themselves. It may be helpful to learn more about what makes up body image.
1. Perceptual Body Image
The way you see your body. Some may have an accurate and reliable perception of their body, while others may struggle with a distorted view of themselves.
2. Affective Body Image
The way you feel about your body. Some may feel content and happy about their body, while others may feel shame and disgust. The overall level of satisfaction of dissatisfaction about your body shape and weight.
3. Cognitive Body Image
The way you think about your body is your cognitive body image. Some people may not pay much attention to their body shape, weight or reflection while others feel preoccupied by a constant loop of concerns related to their appearance.
4. Behavioral Body Image
When someone is content with their body image, they are not likely to engage in behaviors to try to change or shift their appearance. Someone who feels dissatisfied with the way they look will often turn to unhealthy or dangerous behaviors to try to change their appearance and perception.
What is the difference between negative and positive body image?
When struggling with a negative body image there is a general dissatisfaction with one's body and appearance. You may feel uncomfortable or ashamed of what you see in the mirror.
Some signs and symptoms of a negative body image include:
Dieting or disordered eating behaviors
Compulsive exercising
Belief that self-worth is connected to one's appearance, body or weight
Body checking behaviors such as checking reflection, measuring and monitoring your body, pinching skin
Negative self-talk about themselves or others
Avoiding situations that may cause anxiety such as going to the beach or socializing
On the other hand, a positive body image means feeling comfortable in your body and feeling generally good about the way you look.
Some qualities of a positive body image:
Ability to see yourself as you are
Feeling comfortable in your body
Not feeling your self-worth is connected to your body or appearance
Not engaging in disordered eating or harmful behaviors in an attempt to fix your body or appearance
Negative thoughts about yourself do not consume your mind
You are able to engage in activities that you want to do without concern of how you may feel about your body or how your body will look
What causes negative body image?
There are many factors that may contribute to why someone has a negative body image. Both environmental and societal factors can impact how one views their body.
How others speak about their bodies and appearance can be a large influence for developing a positive or negative body image. The way family, friends, coaches or teachers talk about weight, body size, and food can contribute to a preoccupation with food and body image.
Being exposed to messages and media that perpetrated the thin ideal and unrealistic body size can also contribute to feelings of dissatisfaction with ones body. Approximately 91% of women are unhappy with their bodies and resort to dieting to achieve their ideal body shape. Unfortunately, only 5% of women naturally possess the body type often portrayed by Americans in the media.
What is the risk of negative body image?
Having a negative body image may contribute to a poorer quality of life, emotional distress and increases the risk of engaging in unhealthy eating behaviors and eating disorders.
Body dissatisfaction and overvaluing body image in defining one’s self-worth are risk factors making some people more susceptible to developing an eating disorder than others. People experiencing body dissatisfaction can become fixated on trying to change their body shape, which can lead to unhealthy practices such as with food, exercise or supplements. Over time, these practices do not achieve desired results and often create a trap leading to intense feelings of disappointment, shame, guilt and, ultimately, increase the risk of developing an eating disorder.
More than ⅓ of people that admit to normal dieting merge into pathological dieting. Of those, ¼ will suffer from a partial or full-on eating disorder such as anorexia, bulimia, or binge eating disorder.
Why does negative body image matter in eating disorder recovery?
Addressing body image in eating disorder recovery is an important step in finding freedom. Often times, those in recovery are ready to give up the anxiety and fear that surrounds food choices and behaviors, but fear changes to their body.
Working with a therapist and/or treatment team to identify the contributing factors to your own negative body image is important to begin the journey of unlearning the rules and beliefs that have kept you from accepting your body.
The spectrum of body image in eating disorder recovery
Throughout the process of recovering from an eating disorder, your relationship to your body may shift and change. You may no longer find yourself struggling with negative body image, but aren’t necessarily feeling positive about your body either. That is okay! You are not alone. Here are a few different stages of the spectrum that may help you identify where you are
Body Rejection/Dissatisfaction (AKA Negative Body Image)
Rejecting your body size and/or shape, engaging in behaviors to attempt to change body, criticizing your body and frequently engaging in negative self-talk, self-esteem and confidence are heavily connected to appearance
Body Tolerance/Respect
Still struggling with feelings of disliking your body, able to tolerate occasional discomfort and urges to manipulate body size/shape, you understand that criticizing your body is not helpful, but feel stuck in these thoughts
Body Acceptance/Neutrality
Doesn’t like or dislike body or appearance, not engaging in behaviors to manipulate body, accepting body shape or size even if you wish it were different, understanding and valuing your worth is not related to your physical body or appearance
Body Appreciation
Able to identify certain things you like about your body, feelings of gratitude for body's ability, treating body with respect, self-esteem and confidence no longer reliant on your body
Does losing weight help with improving body image?
It is not uncommon for those struggling with negative body image and/or eating disorders to feel that if they lose weight, their body image will improve. While it may feel like common sense to try to change your physical appearance and weight to improve how you feel about your body, these attempts typically create a larger preoccupation and an increase in body dissatisfaction. The problem does not lie within how you look or your body itself, but how you feel about your body.
Addressing the root causes of negative body image can transform how you feel about yourself, your body, and your relationship with food.
What support may be helpful to building positive body image?
Unlearning beliefs and behaviors that keep you stuck in a negative body image can be challenging alone. With the right support, you can begin to build a healthier relationship with yourself and your body. Learn more about our holistic approach to eating disorder recovery here.
Tips to help improve your body image
While working through negative body image takes hard work and we encourage you to seek professional support, here are a few actions to consider taking now:
Unfollowing social media accounts that perpetuate the thin ideal and/or unhealthy behaviors
Engage with media (books, podcasts, social media accounts) that educates and exposes you to the truth about dieting, health at every size, intuitive eating, body positive and/or recovered individuals
Shut down or choose not to engage in diet talk with friends, family or co-workers
If you or a loved one is struggling with negative body image or Body Dysmorphic Disorder, we may be able to help. Take the first step today and talk to someone about recovery or start by learning about the eating disorder recovery programs we offer.