7 ways to overcome body image issues

Key Takeaways

Body image is the mental picture you form of your body, including your physical characteristics and how you perceive them. Your body image is shaped by your thoughts, attitudes, and feelings about your weight, shape, size, and gender identity.
A negative body image (body dissatisfaction) is associated with poor mental health and unhealthy behaviors, while a positive body image is linked to better self-care and increased confidence.
By embracing body acceptance, practicing self-care, and working with a licensed therapist, you can develop a healthier and more positive body image.

If you frequently feel unhappy about your appearance, have body dissatisfaction concerns, or are preoccupied with your weight, you may have a negative body image.

Most people have moments of dissatisfaction with their appearance. But those who are persistently critical of how they look are at a higher risk of developing eating disorders, like anorexia, bulimia, and binge eating disorder. In addition, having a negative body image can make you more prone to anxiety, depression, and feelings of shame.

Fortunately, with the right support, you can learn to foster greater body acceptance and learn healthier coping skills to improve your well-being.

The importance of transforming a negative body image

Although body image is often seen as primarily a woman’s issue, research indicates that people of all genders may experience a lack of body confidence. While women tend to focus more on appearance and the desire to be thin, men often express concerns about weight loss and achieving a more muscular physique.

Adopting a positive body image involves shifting your mindset, practicing self-care, and securing outside support. Having a positive or healthy body image allows you to appreciate, respect, and accept your body and its abilities.

The National Eating Disorders Foundation describes body positivity as “feeling comfortable and confident in your body, accepting your natural body shape and size, and recognizing that physical appearance says very little about your character and value as a person.”

Tips for overcoming body image issues

If you’re trying to overcome a negative body image, it’s possible to shift your mindset and break the cycle of negative self-talk.

Here are seven strategies to help you to develop a healthier body image:

Take a digital detox. Television, movies, advertisements, and social media platforms can be entertaining, but they also promote unrealistic body standards. Reducing social media use has been proven to significantly improve how people feel about their weight and appearance.
Challenge your negative thoughts. When you find yourself criticizing your appearance, flip the script, and make a list of things you love about your body.
Practice self-care. Nurture your body by getting a good night’s sleep, eating healthy, drinking lots of water, and pursuing interests you enjoy.
Focus on health rather than weight. Comparing yourself to others tends to increase negative body image and result in lower self-esteem. Rather than trying to achieve “the perfect body,” remember that body size diversity is normal. Focus on feeling healthy, happy, and appreciating all that your body can do.
Build a support system. Sharing your feelings with others who understand and have had similar experiences can help you build and maintain a positive body image.
Embrace body neutrality. Some people believe that body positivity places pressure on women to love their bodies, tying appearance to self-worth and emphasizing appearance above other attributes. In contrast, body neutrality encourages you to accept your body and focus more on your body’s abilities rather than your physical appearance.
Be selective about who you follow on social media. Do the accounts you follow on social media make you feel good about yourself? One study found that people who followed “fitspiration” accounts experienced decreased body satisfaction and mood. Notice how you feel after absorbing the content, and consider unfollowing or hiding their content. Instead, follow body positivity or body neutrality content, as it has been shown to boost personal body confidence.

What causes body image problems?

Body image issues are very common and affect people of all ages, genders, and cultures. Awareness of our bodies begins in childhood and is influenced by our families, friends, the media, and our personal experiences. If you were bullied at school as a child or grew up in a family where a parent focused a lot on their appearance or was constantly dieting, it can have a profound effect on the way you see yourself.

Those in the LGBTQIA+ community often experience unique stressors that can result in a negative body image. These factors include discrimination, a lack of alignment between their body and gender, and experiences of violence and trauma.

External influences significantly shape our body image. Hearing frequent criticism about your appearance or having a parent criticize themselves and others in front of you, for example, can lead to lasting insecurities.

Social media can also impact your self-image. Spending time on platforms like Instagram, Facebook, and TikTok and comparing your own body to edited and filtered photos of celebrities and others can lead to a negative body image. Women, people with higher body weights, and those with preexisting body concerns, are more at risk for the potential harms of social media.

Working to identify the root cause of your negative body image issues can help you take steps to reduce its impact. By addressing any underlying issues, you can also develop a more authentic sense of self and identity that goes beyond physical appearance.

Find care with Rula

How you feel about your weight and appearance can have a significant impact on your relationships, self-esteem, and overall health and well-being. If a negative body image is impacting your daily life, consider working with a mental health professional.

At Rula, we can connect you with a therapist who is taking new clients and accepts your insurance, so you can better understand the source of your negative body image and become more confident. With Rula’s easy-to-use therapist-matching program, you can find the right provider for your needs and begin treatment as soon as tomorrow.

About the author

Linda Childers

Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets. Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets. While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.

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