Identifying triggers contributing to negative body image
Start by asking yourself: What tends to bring up negative thoughts about my body?
For many people, these thoughts are often triggered by social and mainstream media and environments that frequently promote narrow and unrealistic beauty standards. These images and messages can create harmful comparisons and reinforce the idea that there is only one way to look “good.”
It’s important to remember: there is no single “ideal” body. The idea that there is a standard look we all need to strive for is misleading and harmful. When you begin to identify what specifically triggers your negative body image, you can start taking steps to reduce their impact.
Creating a Healthier Environment
Once you know your triggers, you can begin creating boundaries and healthier habits to protect your mental and emotional wellbeing. Here are a couple of examples:
- If your trigger is visual media promoting unrealistic beauty standards:
Develop mindful media habits. Consider unfollowing or muting accounts, channels, and shows that make you feel bad about your appearance or pressure you to look a certain way. Instead, follow pages that promote body diversity, self-compassion, and real, unfiltered images of people. - If your trigger is appearance-related comments from others:
Limit your exposure to people or environments that focus heavily on physical appearance. Surround yourself with individuals who value you for your character, your presence, and your personality — not your looks.
Physical appearance does not determine your self-worth
One of the main challenges for those struggling with body image is linking their self-worth primarily to body shape or weight. When appearance becomes the main standard for self-evaluation, other meaningful areas of life such as relationships, hobbies, work, and personal values that often get overlooked.
This overfocus on physical appearance can contribute to low self-esteem and unhealthy coping behaviours, especially when a person's perceived body image does not match what they believe is ideal.
One of the most powerful steps you can take to improve your body image is to build a balanced and diverse sense of identity. Rather than focusing only on appearance, try to recognise and nurture other aspects of who you are, this can be focusing on your kindness, your creativity, your passions, your relationships, and your values.
Working toward a broader and healthier self-concept will help reduce the tendency to overvalue your body in how you see yourself. Instead of letting body shape or weight dominate your self-worth, you can begin to see yourself as a whole person, worthy of respect and care for many reasons beyond appearance.
Addressing body checking
Compared to those without body image disturbance, those who do experience it usually engage in body checking behaviour far more frequently. Examples of body checking behaviour include:
- Standing in front of the mirror for long periods of time
- Looking at the body from different angles
- Pinching or measuring certain body parts
These behaviours fuel the overvaluation of body shape and weight.
How could this be done?
- Be aware of how often you are engaging in body checking on a daily basis → record whenever you body check and what thoughts and feelings or physical symptoms arise.
- Note: Are you comparing your body to someone else when you engage in body checking?
Many people may find themselves comparing their body to celebrities or figures they see in magazines or advertisements. In these moments, it’s important to keep in mind that such images are not representative of realistic body models as there is almost always a large amount of photo editing and modification in appearance involved.
- Note: Are you comparing your body to someone else when you engage in body checking?
- Set goals for yourself to lower the frequency of body checking and healthily reward yourself when you achieve them → e.g. Today, I aim to body check no more than ___ amount of times. If I achieve that, I’ll reward myself with _____ (an activity I enjoy).
Addressing body avoidance
On the flip side, body image disturbance may also be perpetuated by body avoidance behaviours because not having a clear idea about your appearance can foster concerns about body shape and weight.
Signs of body avoidance can range from:
- Avoiding checking your body weight
- Avoiding looking at your own body
- Avoiding touching your own body
- Avoiding exposing your body to others
To help address body avoidance, a useful technique is gradually exposing yourself to things you may avoid doing out of fear of revealing your body shape or weight to yourself or others.
How could this be done?
Identify situations that trigger anxiety related to your body shape or weight, and rank them from least to most fear-provoking.
Examples:
- Wearing fitted clothes that highlight your body shape or clothing that exposes your arms or legs.
- Weighing yourself in front of others.
Start with the least fear-inducing situation and progressively expose yourself to more challenging ones. Breaking down situations into smaller steps can make the process more manageable.
Example of a Step-by-Step Approach:
- Begin by wearing a shirt that leaves your wrists bare.
- Once comfortable, progress to wearing a shirt that exposes your forearms.
- Next, try a t-shirt that leaves part of your upper arms uncovered.
Caring for yourself
When dealing with body image disturbance, it's common to neglect self-care. Things like getting enough sleep, maintaining a balanced diet, staying active, or engaging in activities you enjoy may start to feel less important. Unfortunately, this self-neglect can create a negative cycle that reinforces poor body image. Taking intentional steps to care for your overall well-being is a crucial part of breaking that cycle.
Here are some simple ways to support your well-being:
- Take care of your basic needs
Make sure you're getting enough rest, eating regular and nutritious meals, and aiming for at least 30 minutes of gentle physical activity each day. - Give yourself a break
Taking a night off from study or work responsibilities can help you recharge and reset. - Spend time with people who support you
Connecting with friends, family, or others who uplift you can boost your mood and remind you of your value beyond appearance. - Go outside
Even a short walk or time spent in the sun can help clear your mind and improve your outlook. - Do something you enjoy
Make time for activities that bring you joy or calm, such as reading, painting, journaling, gardening, or playing with pets.
By prioritising self-care, you're actively telling yourself that your well-being matters. It's one of the most important steps in creating a healthier relationship with your body and with yourself.
