Learning Mindfulness Regarding Body Image

How do you feel when looking in the mirror? Dissatisfaction? Roughly one in five adults feel shame about their body (Mental Health Foundation. (n.d.). New body image statistics.). Firstly, we need to know what Body Image entails, which can be defined as a person’s “inside view” – or feelings, perceptions, thoughts and beliefs – of their body. Body image can be positive, neutral or negative and fluctuate regularly. (The Conversation. 2021, April 15). Thus, it’s imperative for us to know how to be mindful of our body image, learn about the causes of these negative body images and understand what we can do to solve them.

Causes of negative body image

The onset of the COVID-19 pandemic has exacerbated the negative views people had of their bodies, worrying about eating too much or too little. (The Conversation. 2021, April 15). With this comes the unwelcome weight changes that people experience. (American Psychological Association. 2021, March 11). Moreover, the prevalence of social media in our everyday lives has exacerbated unrealistic body expectations for its users, as social media often emphasises thinness as the ideal body shape for women and masculinity for men. (Tiggemann & Slater, 2014). When individuals don’t fit into social norms, they are seen as a person with an undesirable body. Furthermore, people’s negative image can also stem from their individual experiences, such as bullying, teasing, or traumatic events related to one's appearance, which can contribute to body image concerns (Neumark-Sztainer et al., 2002). This thus leads to body dissatisfaction and disordered eating behaviours such as Anorexia Nervosa, Bulimia Nervosa, Binge-eating Disorder and Orthorexia Nervosa(AWARE, 2024).

Tackling the negative body image

These negative impacts of undesirable body images need to be solved. We will now discuss them.

Firstly, it is essential to appreciate your own body for what it does rather than how it looks. Being grateful that your arms allow you to hug your loved ones or that your legs allow you to go for walks you love can go a long way. Appreciation of your body for what it does cultivates a positive body image.

Secondly, engage with others who accept and appreciate all bodies by being with others who are “body accepting”, meaning they don’t talk badly about your body, their body or anyone else’s body – they may not even focus on appearance at all.

Lastly, it is to seek support. Don't hesitate to reach out to friends, family members, or mental health professionals if you're struggling with body image issues. Support groups and therapy can provide a safe space for the exploration of feelings and the development of coping strategies.

By knowing the causes, impacts and ways to mitigate a negative body image, we can learn to be more mindful about our body image!

Written by: Justin Goh

04/2024

References

AWARE. (n.d.). Eating disorders. Association of Women for Action and Research. https://www.aware.org.sg/information/eating-disorders/

Mental Health Foundation. (2019). Body image report: Executive summary. https://www.mentalhealth.org.uk/explore-mental-health/articles/body-image-report-executive-summary

Neumark-Sztainer, D., Paxton, S. J., Hannan, P. J., Haines, J., & Story, M. (2002). Does body satisfaction matter? Five-year longitudinal associations between body satisfaction and health behaviors in adolescent females and males. Journal of Adolescent Health, 31(3), 819–828. https://doi.org/10.1016/S1054-139X(02)00461-9

Tiggemann, M., & Slater, A. (2014). NetGirls: The Internet, Facebook, and body image concern in adolescent girls. International Journal of Eating Disorders, 47(6), 630–643. https://doi.org/10.1002/eat.22254

Tylka, T. (2021, July 18). 8 ways to manage body image anxiety after lockdown. The Conversation. https://theconversation.com/8-ways-to-manage-body-image-anxiety-after-lockdown-162224