How to be body positive

Most of us worry about how we look from time to time – it’s human nature. However, certain behaviours could be a sign that you’re focusing too much on your body image, which can have a negative impact on your mental health.

• Being preoccupied by your weight, shape or appearance (e.g. constantly checking in the mirror and weighing yourself).
• Hiding your body or certain parts of your body.
• Often comparing your body to other people’s bodies.
• Calling yourself ‘fat’ or ‘ugly’ or using other negative words to describe your appearance.
• Avoiding social events and activities where you’ll have to show your body (e.g. swimming).
• Controlling what you eat and refusing certain foods.

• Friends and family – comments about your body (either positive or negative) can have a big impact on your self-confidence.
• Media – altered photos, adverts for weight loss and other body-related content can put pressure on you to over-examine and critique your own appearance.
• Social media – whilst ‘body positive’ ambassadors are becoming more vocal on social media, there are still many influencers promoting “the perfect body”, which is unrealistic for most people. Remember, influencers are often paid by companies to promote products as part of marketing campaigns, or they’re sharing their own thoughts on body image. Don’t take these views as absolute facts.
• Hormonal changes – puberty, menopause and other times of change can affect how you feel about your body.
• Cultural norms – ethnic groups have different body ideals and different attitudes towards things such as weight.
• Sexual orientation and gender identity – the LGBTQ+ community faces challenges that can affect body image, including societal expectations and experiences of stigma and discrimination.
• Long-term health conditions – certain chronic illness can make you less confident in your body.
• Past experiences – bullying or trauma related to your appearance can have a long-term effect.

• Appreciate your body – we’re all different! There is no right or wrong way to look. Our bodies are amazing, so consider all the amazing things it can do and make sure you look after it (focus on your health and wellbeing, not how you look).
• Take control of your social media – don’t believe everything you see, unfollow any accounts that make you feel bad about your body, find positive role models and have regular time-outs.
• Focus on your whole value – think about all your qualities, skills and strengths, not just what you look like.
• Spend time with the right people – true friends say positive things about you and make you feel good about yourself (and you can do the same in return).
• Challenge any negative thoughts – whenever you think “I look awful”, remind yourself how strong, healthy and kind you are.
• Talk to someone you trust – if you’re struggling with body image, let a parent, sibling, friend or someone else know how you’re feeling so they can support you.

• Don’t trust everything that’s on social media.
• Follow people on social media who are from the same walk of life as you – when you delete people who are promoting unrealistic standards, you’ll feel much better about yourself.
• Surround yourself with good people who will encourage you and not bring you down.
• Take a break from social media and concentrate on yourself.

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Mental Health Foundation

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