Body Image and Mental Health
Jessica Chang, MHC-LP
Body image is a complex topic that is often simplified into the vantage point of: you are either happy or unhappy with the way your body looks. In reality, it is not a black and white topic, although historically race has been and continues to be inseparable from the topic of body image… amongst other intersecting identities.
What is body image?
“Body image” is somewhat of an umbrella term, encompassing any part or whole of one’s body, from weight to face to skin, etc. There are four aspects to body image:
Perceptual - how you perceive yourself… what you see can be different from reality or how others see you.
Affective - how you feel about your body image… this can differ regarding various parts of your body.
Cognitive - how you think about your body… this includes how you incorporate your body image with the rest of your life (e.g. “If I was thinner or more muscular, I would be more popular or have a better dating life.”)
Behavioral - how you act in regard to your body image… this encompasses more or less healthy behaviors (i.e. due to their body image, people may choose to exercise more, socialize less, change their diet, etc.)
Body image movements: distinguishing between body positivity, neutrality, and liberation
Body Positivity encourages unconditional love and positive regard for one’s body, no matter how one looks or feels. The body positivity movement originated from the fat acceptance movement of the 1960s, led by a group of fat, queer, Black women. They were integral in the recognition of the intersectionality of race, class, gender, sexuality, and weight stigma. Body positivity looks much different than its original roots. Critics contend that the movement has been “gentrified by white-centered politics” (Griffin et al., 2022), with efforts centering thin and relatively thin white women.
Body neutrality is about acceptance, focusing on the capabilities of one’s body rather than looks. It approaches body image through a neutral lens, acknowledging that people may not love their bodies all the time. Body neutrality promotes non-judgment of one’s body, accepting and respecting however one’s body exists.
Body liberation is “the freedom from social and political systems of oppression that designate certain bodies as more worthy, healthy, and desirable than others”. It provides space to move past a body truce and explore what it means to give oneself permission to live life unapologetically as oneself. Body liberation encourages people to feel all of the emotions that may emerge due to societal biases and discrimination, and it does not urge acceptance of what may not feel acceptable. It also creates space for a multicultural lens, expanding the suffocating ideals of Western beauty standards.
Body Image and Mental Health
Body image and mental health are often closely intertwined and cyclical in nature, such that they can be difficult to individuate. One’s body image may impact their mental health, and vice versa. Body image can show up in one’s self esteem, personality, interpersonal relationships, and overall physical and emotional wellbeing. Examples of mental health concerns related to body image may include: anxiety, depression, body dysmorphia, eating disorders/disordered eating (see previous blog post on Eating Disorders from an intersectional lens), feelings of shame or guilt, financial strain, negative self talk, poor self esteem, preoccupation with weight/body type, interpersonal issues, etc.
Body dissatisfaction, or negative body image, can be described as negative thoughts and feelings associated with one’s body image. Research has found that higher body dissatisfaction is positively associated with poor quality of life, psychological distress, and the risk of unhealthy eating behaviors and eating disorders (Mental Health Foundation). Body image does not always impact one’s mental health in a negative manner, although, especially for minoritized individuals, body dissatisfaction regularly begins at a young age. Half of elementary school aged girls have weight concerns or are worried about becoming fat, according to the National Eating Disorders Association. Being bullied at school for their appearance or growing up in a household where weight is an issue are known risk factors for body image issues in children, and common experiences for BIPOC individuals amongst those with other marginalized identities and bodies. Although body dissatisfaction often begins at a young age, it can continue throughout adulthood, especially if left unaddressed. However, there are absolutely ways to approach improving one’s body image as an adult.
Improving body image as an adult
Identify and challenge negative thoughts - Recognize internal and external dialogue regarding your body image. Think critically about what comes up automatically or what is being said. Where are these thoughts coming from? Are they realistic? What are they rooted in? How are these thoughts serving you? By tuning into these thoughts, you can develop agency and choice in the direction you want to move in.
Find community - In all the complex layers, struggling with one’s body image can feel isolating due to various internal and external factors. Body image satisfaction, like most topics, is not a dichotomous subject. Additionally, satisfaction with one’s body is not a requirement for positive mental health. Discourse has shifted to include the concepts of body positivity, body neutrality/body acceptance, and body liberation, which have been associated with higher levels of overall wellbeing. By gaining understanding of each of these movements, one may identify what they resonate with and find community and better relationship with one’s body image and mental health.
Pay attention to your social media consumption - Recognize your agency in who you follow and what comes up on your social media feed(s). Be cognizant of comparison culture and try not to compare yourself to others. Be intentional in removing content which no longer serves you, and be active in expanding and curating a diverse online space that feels more aligned with your own values or the values you would like to embrace or incorporate into your life.
Observe nature - Nature provides countless examples of beauty in diversity and spectrums of existence. Spend time noticing the myriad shapes, colors, sizes, functions, sexualities, abilities, existences, and relationships in the natural world. Perhaps you would be open to allowing yourself to be imaginative and playful in this space, and perhaps you could see ways to translate this or incorporate these observations into other spaces in your life.
Work with a therapist - If you are struggling with body image, it may be helpful to speak with a mental health professional. The collaborative space could be helpful to process your thoughts, experiences, and relationship with self and others and to elucidate how you would like to relate to your body image and what it would look like for you to achieve this.
Sources
Body image report - Executive Summary | Mental Health Foundation (2023).
Griffin, M., Bailey, K., Lopez, K., (2022). #BodyPositive? A critical exploration of the body positive movement within physical cultures taking an intersectionality approach. Frontiers in Sports and Active Living, 4. DOI: 10.3389/fspor.2022.908580
How Does Body Image Affect Mental Health? | Integris Health (2022).
McCullough, A. (2023). Body Liberation Just Hits Different. Wondermind.