Your body image is how you perceive, think and feel about your body. People can experience a positive or negative body image and can be influenced by both the internal and external factors in our lives. Body image may not be directly related to your actual appearance.

For example, a person may think and feel that their body is much larger or smaller than it is. A positive body image is associated with better self-esteem , self-acceptance and healthy lifestyle behaviours, including a balanced approach to food and physical activity.

Body image issues affect people of all ages, genders and across all cultures. Recent research suggests that 80 per cent of Australian women are dissatisfied with their bodies to some degree.

Research also shows that, after moving to Australia, some women from other countries take on body image and diet habits that are not common in their country of origin. A negative body image increases the risk of engaging in unhealthy lifestyle behaviours, such as dieting or restrictive eating, over-exercising and other disordered eating or weight control behaviours.

Dieting is a significant risk factor for developing an eating disorder. While dieting is normalised in society, it is not normal or healthy, and can lead to serious physical health complications.

Dieting is also not effective in the longer term, with many people who lose weight from dieting regaining the weight over time. Ultimately, dieting is not effective or sustainable and can lead to an unhealthy relationship with food and eating. Feeling self-conscious or uncomfortable with appearance, body size or shape can lead to women and girls reducing or avoiding physical activity engagement.

This could be associated with the feeling that being active or engaging in particular activities exposes their body to the public eye. Alternatively, woman and girls may engage in excessive or compulsive exercise to change their body weight, size or shape. A healthy relationship with physical activity means engaging in regular physical activity that is focused on maintaining or improving physical fitness, and that is also fun and enjoyable.

Your body image develops and changes over the course of your life, so the process of shifting a negative body image can take time and effort. Suggestions for improving your body image include:. If you feel dissatisfied or unhappy with your body, that your body image gets in the way of being able to live your life and do the things you would like to, or you are engaging in restrictive eating or other unhealthy eating or exercise behaviours, then seeking professional help is important.

Psychologists, dietitians and other health professionals trained in body image and eating disorders can assist you to improve your body image and relationship with food and physical activity.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Healthy mind. Home Healthy mind. Body image - women. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. This technique is very similar to the methods used in cognitive behavioral therapy, which may spill over from your treatment sessions.

Do you really feel that you should be thinner, or are you trying to control your appearance as a way to regain a sense of control in other areas of your life? Find ways to heal or satisfy your other emotional needs.

One of the best tips for how to improve body image is to start seeing your body in a positive light, instead of a negative or neutral one. It takes effort and intention to focus on positive aspects of your body.

Take concrete steps to put this spirit of thankfulness into action. A few ways to do this include:. These exercises take a minimal amount of time and can be part of a wholesome routine to build a positive self-image.

Body dissatisfaction often comes from comparisons to peers or celebrities. Try to be aware of the times you start to compare yourself to other people. Adjust your social media platforms to help you avoid holding yourself up against others. Keep in mind that images in the media are not always truthful and realistic.

Photo editing techniques are used to enhance appearances. Challenge the unrealistic standards you see on the internet and in magazines, movies and TV shows. Not only celebrities use editing software, though. Apps and websites can be used by just about anyone to change their appearance, and assuming everyone looks flawless naturally can damage your confidence.

Limit your exposure to these images by limiting internet usage and screen time, or delete the apps that leave you feeling the worst. Take the focus off of the physical and think about other traits you admire in yourself, such as your intelligence, kindness or creativity. Remind yourself that you are more than your body— you are also your mind and spirit.

Your character and personality define who you are as a person, not how you look on the outside. Evaluate your current friendships. Do your friends talk positively about their own bodies, or are they often critical?

Try to surround yourself with friends who speak positively about their bodies and appearance because that will rub off on you. The internet can be a good source for this, since there are many forums and support communities. There are also communities that promote eating disorder behaviors and negative body image.

Eating Disorder Quiz. Body image issues are very common in our society, but how do you know if a poor body image is worth bringing up to your doctor or therapist? If negative thoughts about your appearance are causing you severe distress or impairing your ability to function, talk to a healthcare professional for guidance.

Call today to start making strides toward a positive self-image. Search for:. Get Help

Psychologists, dietitians and other health professionals trained in body image and eating disorders can assist you to improve your body image and relationship with food and physical activity. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only.

Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Healthy mind. Home Healthy mind. Body image - women. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. About body image Body image and health behaviours Contributors of negative body image Improving your body image Where to get help. About body image Your body image is how you perceive, think and feel about your body. Body image and health behaviours A negative body image increases the risk of engaging in unhealthy lifestyle behaviours, such as dieting or restrictive eating, over-exercising and other disordered eating or weight control behaviours.

Improving your body image Your body image develops and changes over the course of your life, so the process of shifting a negative body image can take time and effort. Suggestions for improving your body image include: Reflect on your experiences and try to unravel the development of your body image over the course of your life.

Access information about body image and strategies to support you to feel better about your body. Talk about your feelings and experiences with other women and girls who have similar concerns and who you feel safe with. Make a pact with yourself to treat your body with respect — this could include giving your body enough food and rest.

It is important to create a positive view of your body because a negative body image increases your risk for depression, eating disorders, and suicide Dunaev et al. While not everyone with a negative view of their body will attempt suicide, developing a positive body image may prevent you from going down that road.

Here are some ways you can develop a positive body image:. Steps to Develop a Positive Body Image Practice body gratitude.

Write down some things you are grateful for about your body. Practice body positivity. Change your negative self-talk by choosing to think and say positive things about your body. You could share what you like about your body with a friend. Or try going to a body-positive yoga class Diers et al.

Practice self-compassionate mindful meditation. Accept that bodies come in all shapes and sizes and help your child to celebrate body diversity.

Avoid placing too much value on physical appearance and your child will too. Instead, try to talk to them about all the different aspects that make up a person, such as personality, skills and interests, and outlook on life. Be critical of societal messages and images social media, television, advertising that promote body or appearance ideals, such as thinness or muscularity.

Instead, focus on the nourishment that food provides and encourage flexibility in eating patterns. Assigning moral value to foods can create an unhealthy relationship with food and can create feelings of guilt or shame associated with eating certain foods.

It can also increase the risk of dieting and disordered eating behaviours. Dieting can be dangerous as it can cause symptoms such as dehydration, weakness, fatigue, nausea, headaches and constipation, and can lead to inadequate vitamin and mineral intake.

Studies show that most people who diet regain the weight, or gain additional weight, within a couple of years.

Promote eating for nourishment and pleasure. Engage in regular physical activity and keep the focus on health, fun and enjoyment. Get your child into the physical activity habit Studies show that when a person appreciates what their body can do, rather than what it looks like, they tend to feel better about their body and have higher self-esteem.

Suggestions include: Make your family an active one. Engage in physical activity yourself and encourage your child from an early age to be active with you.

For example, take them for strolls in the pram. Use walks to encourage them to engage their whole body with the environment, using sights, smells, sounds and touch.

Considering engaging your family as a whole in regular activities that involve physical activity — for example, going for a walk or bicycle ride, dancing, gardening, playing backyard cricket, tennis or swimming. Emphasise fitness, health, social interaction and enjoyment as the motivations for physical activity, rather than for weight loss or weight management, or to change body size or shape.

Try to find a team sport your child enjoys. Team sports encourage camaraderie, teamwork, competition and mastery of physical skills. A child who feels passionate about their sport is more likely to continue playing sport into adulthood.

Investigate associations or clubs carefully and make informed decisions about sports or activities that have a strong emphasis on a particular body size or shape, such as thinness or muscular form.

Vulnerable children may feel pressured to lose weight or change their body size or shape to participate in these activities. Suggestions include: Encourage problem solving, expression of feelings, opinions and individuality.

Providing opportunities for your child to problem solve will help them to build confidence in their abilities. This includes getting enough rest, engaging in relaxing and soothing activities for example, going for a walk, listening to music, cuddling a pet , talking to someone and asking for help.

Encourage them to be assertive if they feel they have been mistreated. Listen to their concerns about their appearance, body size and shape.

Seek professional help. Sometimes you need someone else to help you change your thinking. You are NOT alone! Many other people need help too.

A psychologist can help you change how you think about yourself and your body Alleva et al. They exist to help you. Utah State University sites use cookies. By continuing to use this site you accept our privacy and cookie policy. I agree.

Close Open search. Try making lists of the things you like about your body. And not just how it looks, but the things it allows you to do. List it all out. To break out of that way of thinking, it will take daily repetition. Just keep at it. Sto p comparing yourself to others People come in all shapes and sizes.

One person is beautiful in one way, and the next person in some other way. Imagine how boring it would be if there were only one way to be, and to feel, beautiful.

Negative self-talk only digs us deeper into body negative patterns of thinking. Absorb body positive messages Because, as we said, the world is full of negative messages about bodies, balance that negative noise out with some good, positive perspectives.

There is a lot of great literature out there about body image, and many readers have found them to be a huge help in their journeys. Carve out some time to go lay in the grass, or take a bubble bath, or a walk up the hill to a pretty view.

A good nap can be a gift too. A key piece of having a healthy body image is to stop fixating on your body. Try to spend more time thinking about things other than physical appearance.

Go throw yourself into your passions. Pick up a new hobby. Catch a movie with a friend. Make something. So, get out there and get doing.

Create an account. wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow. Categories Personal Care and Style Fashion Body Type and Fashion Body Acceptance How to Improve Your Body Image.

Download Article Explore this Article parts. Tips and Warnings. Related Articles. Co-authored by Mindy Lu, LMHC, CN Last Updated: December 9, Fact Checked. Part 1. Determine if you have a negative body image. You may already know if you have a negative body image, but there are some simple criteria that may help you if you are unsure.

Ask yourself the following questions to determine if you have a negative body image: Do you perceive your shape in an unrealistic way? Do you think that only other people are attractive? Do you think that your body size or shape is a sign of personal failure?

Do you feel ashamed, self-conscious, and anxious about your body? Do you feel uncomfortable and awkward in your body? If you answer yes to any of these questions, you may have a negative body image.

Consider challenges that have contributed to your body image. Understanding the challenges that you have faced that may have contributed to your negative body image may help you. Try to identify any special challenges that you have faced that may have caused you to develop some of the feelings and beliefs that you hold about your body.

Have you had surgery or other medical treatments that had a disfiguring effect on your body? Have you suffered from physical or emotional abuse? Have you been diagnosed with an eating disorder? Were you born with any physical defects? If you answer yes to any of these questions, you may need to seek the help of a licensed mental health professional to help you work through these issues.

Recognize that these messages are being used to sell you a product and that they have no basis in reality. The images of models and actors that you see in magazines are frequently altered to make them look flawless. Know that this unreachable standard of beauty may be affecting your body image.

Identify reasons you want to improve your body image. In order to motivate yourself to change the way that you think about your body, identify some of the benefits that you hope to enjoy as a result of a more positive body image.

Write these positives down so that you remember them. Decide if you need to talk to a therapist about your body image problems. While you can do several things to improve your body image on your own, you may need to talk to a therapist if your body image problems are severe. If you are having trouble functioning on a daily basis or if you have other problems, such as an eating disorder, you should seek help from a mental health professional as soon as possible.

Part 2. Focus on what you like about your body. Identifying your favorite features may help you to develop a more positive body image. Take a few moments each day to look at yourself in the mirror and identify your favorite features of your body.

Pay attention to the diversity of body types in the world. Bodies come in many different shapes and sizes. Paying attention to the diversity of bodies may help you to see the beauty in your own unique body shape and size as well.

It may cause other people to feel self-conscious. Take notice of all of the things your body can do. You may be able to improve your body image by focusing more on what it can do instead of what it looks like.

Even if you are not athletic, think about how you use your body every day. Make a list of all the things that your body can do and look at it when you begin to focus too much on what your body looks like.

Try out a new physical activity to discover more ways that you can use your body. For example, you could try yoga, tai chi, swimming, or a dance class. Use your mirror to improve your body image. While your mirror may also be a tool for you to criticize your body, you can learn to use your mirror to improve your body image.

Every time you look at yourself in the mirror, identify something that you like about your body and say it out loud. Repeat this daily until you become more comfortable with looking at yourself and noticing things that you like about your body.

Say positive things to yourself. If you have a poor body image, you may be used to saying negative things to yourself. Changing the way that you speak to yourself can also help to improve the way that you see your body.

The next time you have a negative thought about your body, contradict it.