18.16 How Can We Promote Positive Shifts in Body Image?

Although some more serious body image issues should be addressed with the help of mental health and other health providers, we can all consider changes in how we think and act to encourage opportunities for improved body image for ourselves and those around us. Here we share effective strategies to promote a positive body image.

Strategy 1: Monitor and Restructure Cognitions and Self-talk

Cognitive Behavior Therapy often uses cognitive restructuring to improve body image. Cognitive restructuring consists of:

• becoming aware of personal habits related to emotions and thoughts;
• generating alternative thoughts; and
• eventually shifting negative thinking to more rational, accurate thinking.

More formal cognitive restructuring work is typically done with the support of a mental health professional, but elements of cognitive restructuring can be used as an everyday practice or intention. One way is to take a more objective approach to negative thoughts one might have about their body by using a step-by-step process that includes:

• Identifying emotions
• Identifying automatic thoughts
• Analyzing supporting and contradicting evidence
• Determining a more balanced stance on the situation

In other words, notice what you feel and think about your body and the things you say to yourself and then actively question the legitimacy of the self-talk by looking at it objectively. Part of cognitive restructuring might also be broadening how you define beauty and self-worth to include a wider variety of apparent and non-apparent characteristics.

Strategy 2: Practice Media Literacy

Many studies have found media literacy to be associated with improved body image (Groesz, Levine, & Murnen, 2002; McVey, Davis, Tweed, & Shaw, 2004; Irving & Berel, 2001). Being media literate means paying attention to the number and types of images we are exposed to, observing how these images make us feel, learning to recognize the intentions behind using certain types of images, and critically evaluating how realistic or representative images are. Media literacy also includes recognizing how physical activity, eating, and food are talked about. When foods are categorized as good or bad through the use of words like clean, cleanse, poison, toxic, or detoxifying, when eating habits are associated with following good behavior or having a cheat day, and when physical activity is described as a way to earn food, these messages misinform everyday behaviors.

Expert Perspectives: Media Messages Influence Body Image

Video Transcript

Strategy 3: Participate in Physical Activity

A meta-analysis revealed an association between physical activity and positive body image. It is unclear as to whether or not this was due to the fact that individuals who are physically active may also happen to be closer to the “aesthetic ideal” based on body shape or size or because physical activity is associated with increases in psychological wellbeing (Hausenblas & Fallon, 2006; Landers & Arent, 2001; Sabiston et al., 2019). Regardless, other research has shown that the health benefits of physical activity exist regardless of one’s body shape or size (King, Hopkins, Caudwell, Stubbs, & Blundell, 2009; Basen-Engquist et al., 2014).

Strategy 4: Notice and Change How Bodies are Talked About with Others

Research shows that appearance-related talk is associated with numerous negative health outcomes and dangerous behaviors (MacDonald, Dimitropoulos, Royal, Polanco, & Dionne, 2015). Simple changes in language can potentially help mitigate some of these adverse outcomes and behaviors. For example, try to avoid using negative, evaluative terms, like “My tummy is disgusting,” and instead use non-judgmental and fact-based terminology, like “I have a soft tummy.” How we talk about our own bodies and the bodies or appearances of others matters. Think about how often appearance is discussed in everyday conversations: hair, clothes, body size, and body shape. Consider how often these characteristics are discussed positively, neutrally, or negatively. Conversations that value appearance over innate qualities or focus on dissatisfaction with one’s own appearance can impact how listening children understand body image and value their own bodies. Complimenting others on things like strengths, behaviors, or other intrinsic—rather than extrinsic—characteristics can help build positive self-worth and reduce negative self-talk (Schimel, Arndt, Pyszczynski, & Greenberg, 2001).

Strategy 5: Challenge Ideas Around Beauty and Attractiveness

Multiple studies have shown that appreciation for our own bodies and the bodies of others is foundational to positive body image, especially for women and girls (Tylka & Wood-Barcalow, 2015; Parker et al., 1995; Wood-Barcalow, Tylka, & Augustus-Horvath, 2010). Individuals can challenge themselves to define beauty or attractiveness using a wide range of physical appearances including characteristics more difficult to change—like body shape and skin tone—or those more easily changeable, like clothing style or self-expression. Individuals who embrace more broad ideas around beauty and attractiveness might draw from inner characteristics, such as confidence, generosity, loyalty, determination, or kindness. Rather than solely defining beauty and attractiveness by the absence or presence of certain features, what if we begin to appreciate the unique characteristics of our bodies—the ones that make us different from others in wonderful ways?