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What is body image?
When we talk about body image, we mean how people see, think, and feel about their own bodies, including their faces and their general appearance.
Everyone has a sense of body image – some people feel OK about their bodies and faces, while other people struggle with feeling unhappy or having negative thoughts about them.
There can be stereotypes about who struggles with body image – that it’s only girls, for example, or mostly teenagers. The truth is that anyone, of any age and gender, can have challenging thoughts and feelings about their body and/or face.
What affects body image?
When people are struggling with their body image, they can often identify something (or more than one thing) about their body or face that they’d like to change.
People aren’t born feeling unhappy with the way they look – we learn to be unhappy with our bodies, and our body image can be affected by a whole range of things.
What sorts of things can make people feel unhappy about their body or face?
Different people might have specific concerns about their body or face, or specific things they are unhappy with.
People could be concerned about:
- their hair – its colour, length, or texture
- hair loss
- body hair – whether they wish they had more or less
- their skin colour
- spots, pigmentation, or skin texture
- scars
- their weight and body shape
- specific parts of their body or face that they wish were different
- the way their body is changing in puberty
- their height – whether they wish they were taller or shorter
- wearing glasses, braces, or medical equipment like cochlear implants or insulin pumps
- visible elements of disability, including differences in how their body looks or moves, as well as items they may use for accessibility
It’s important to know that there’s no ‘right’ way for people’s bodies or faces to look – diversity is part of being human.
People can be concerned about any of the things on this list (and other things too), but others who look exactly the same might not feel worried about their appearance. This is because body image isn’t actually about what your body looks like, it’s about how you feel about your body – and how you feel is affected by a lot of different things.
Media and social media
Magazines, TV shows, films, and social media often show us a narrow view of an ‘ideal’ body, face, or look that’s not realistic (or possible) for most people, especially if the photo or video has been edited or filtered.
Adverts
Adverts often tell us we need to change things about our bodies and the way we look to sell their products, for example, by inventing ‘problems’ like specific types of body odour or using phrases like ‘summer body’ to encourage us to spend money so companies can profit.
Bullying
Sometimes people are unkind about the way we look, in-person or online. People can also leave nasty comments about other people’s appearance online, which can affect us if we think we look similar. This bullying behaviour is never OK.
Comments from other people
Sometimes people make thoughtless or judgemental comments about other people’s bodies or appearance – they might not mean to hurt people’s feelings, but their comments can still be upsetting and harmful.
Clothes shopping
Shopping for clothes can be really difficult, especially if shops don’t stock the size you need or if you find that clothes aren’t designed to fit your body. It’s the clothes’ job to fit your body (not the other way round) – but this doesn’t always make it easier to cope.
Narrow views of health
Sometimes, people share narrow ideas about what they think a healthy body looks like – or make unwanted comments or assumptions about strangers’ health based on their bodies. Health is complex, and you can’t tell everything about someone’s health from the way they look.
Puberty
Young people’s bodies change a lot during puberty, including in body weight and shape, as well as changes to body hair or getting more spots, which can be challenging to cope with. Their bodies also release hormones during puberty, which can make them more aware of how they look (and how other people look), and much more self-conscious.
Certain situations can also make us feel more aware of our bodies, for example, if you have to wear a uniform or specific clothing for your job or to take part in a sport.
Dressing up for special occasions like weddings can also make people feel worried, especially if there’s a dress code that means they wear something very different from their day-to-day clothes.
Living with scars from self-harm
Having scars from self-harm can have an impact on your body image.
People often have mixed feelings about self-harm scars. They might feel ashamed of them and have regrets, feel frustrated that the scars are still visible a long time after they’ve self-harmed, or feel like their scars are an important part of their journey and recovery and feel strange if they fade or look different.
If your scars are in a place that’s often visible, it can be difficult to come to terms with the fact that people can see something very personal, without you choosing to tell them that you have experience of self-harm. Sometimes, people might stare or ask inappropriate questions too – this is not OK and might leave you feeling frustrated, angry or upset.
If you have scars from self-harm, it’s up to you what you choose to do.
Everyone deserves to be able to wear comfortable clothes and go about their day-to-day lives, including people with healed self-harm scars. If other people see your scars, you do not have to answer their questions or talk about your experiences with self-harm. It’s OK to say that you don’t want to talk about it and move the conversation on.
Other people find that they’re more comfortable, or happier, if they cover their scars, and that’s OK too. In warmer weather, you might need to think about wearing looser clothing and natural fabrics, avoiding direct sunlight, and staying hydrated.
If you’re bothered by a scar, there are things you can do help it become less noticeable, like protecting it from the sun. You might be able to get dressings or creams from a pharmacist, and there are potential treatments (including talking therapies) to help with severe scars. You can find out more about looking after scars and treatment options on the NHS website.
Being disabled
Being disabled can have an impact on your body image too. Lots of the things above still play a part – for example, if you don’t see yourself represented in the media or if you’re bullied because of (or asked personal questions about) your body.
But some disabled people also feel frustrated with their bodies if they’re not able to do some of the things they want to do. While a lot of inaccessibility can be made better by changing the environment (for example, by having ramps and lifts, or hearing loops), people still sometimes feel upset about their bodies when the world is inaccessible. Disability can also mean people are in pain, or affect their energy levels, and this can be difficult to live with.
Disabled people might also face additional challenges accessing clothing that fits them well and feels comfortable, especially if they’re have a limited budget to spend on clothes.
Body image and gender identity
Young people who are intersex, trans, and/or non-binary might struggle with their body image if they feel that the way they look doesn’t represent their gender identity. This can become even more difficult during puberty, when people’s bodies are changing.
While there’s no one way to ‘look’ like a man, woman, or non-binary person, it can be hard to escape societal norms about gender. Every young person deserves to be able to access support around their body image, including intersex, trans, and non-binary young people, who might need more specialist support.
Find out more about gender identity and mental health, or search for organisations providing support for trans and non-binary young people.
Why does body image matter?
Struggling with your body image isn’t a mental health problem in itself, but it can have a huge impact on your wellbeing.
Your body image can affect your mood and mental health if it often makes you feel low or worried.
Find out more about coping with low mood or feeling anxious, as well as information about depression and anxiety disorders.
We also know that poor body image can make it harder for young people to take part in activities that are good for their health, like moving their body (including through PE at school as well as in their free time). It can also make people more likely to do things that can be risky, for example, smoking or taking steroids.
Having poor body image can mean people don’t feel able to make the most of opportunities to try new things, for example, signing up for an activity or even putting their hand up to join in discussions in school at university. Some young people avoid spending time with friends because of how they feel about how they look, too.
If someone finds they spend a lot of their time thinking about their body and the way they look, it might be hard for them to focus on other things like learning or what their friends are saying, even if these other things are also really important to them.
Some people who are unhappy with their bodies try to change the way they eat or exercise because they think that changing the way they look will make them feel better.
In reality, changing the way you look doesn’t help with the real cause of body image problems – and for some young people, trying to control how their body looks can lead to eating problems or an unhealthy relationship with movement and exercise.
What does a healthy body image mean?
Often, people think a healthy relationship with their body means always loving it and never having negative thoughts or feelings about the way they look – but this isn’t always realistic, especially in the world we live in.
Lots of people find the concept of ‘body neutrality’ (which can also be called body acceptance or body respect) a helpful place to start.
The idea of body neutrality is to try to stop thinking about the way your body looks, and to try to accept the way that your body exists.
It means focusing less on your body (and how it looks), and more on everything else in your life, while appreciating (as much as you can) how your body allows you to experience the world.
Some people find the body positivity movement helpful and inspiring and want to aim to reach a place where they can celebrate how their body looks, while others find that body neutrality works best for them.
Lots of people find that they end up somewhere between the two, where they have a baseline of accepting and respecting their body, and sometimes celebrate how they look too.
What can you do to improve your body image?
We live in a world that can make it really difficult to build a healthy body image – but there are small, everyday things you can do to help you feel better about the body you’re in.
Talk to a trusted adult
If you’re struggling with your body image, it can make a huge difference if you’re not tackling the issue alone. Talking through how you’re feeling with a trusted adult means you can think about what you can do together to help things get better.
Remember all the other things that make you unique
You might have heard the saying that ‘your body is the least interesting thing about you’. Think about the skills you have or the values you hold – what matters to you? What do you care about? What do you love doing?
Focus on what you enjoy doing and try to be present
Do your best not to let your body image stop you from doing the things you want to, like spending time with friends or trying new hobbies. Some people find it helpful to tell themselves they’ll try to ‘pause’ thinking about how they look while they focus on an activity or event.
Allow yourself to be comfortable
When you’re buying clothes or getting dressed, think about how clothes make you feel – not just about how they look. It’s OK to want to dress in a way that expresses your style and makes you feel good, but being comfortable is key too.
Seek out diverse representation
You don’t have to stop watching your favourite creators or TV shows but think about whether the content you consume shows a diverse range of bodies, as well as other things you care about, like animals, gaming, or travel.
Be critical of advertising
When you see ads (including sponsored posts on social media), remember that they’re trying to sell you something. Are they telling you that you should change something about your body because they want you to give them money, for example?
Figure out your triggers
If you’re struggling with your body image, see if you can identify anything that’s make things more difficult. Does watching certain shows mean you criticise yourself, for example, or do certain topics of conversation make you feel worse? If you can, try to switch the channel, change the conversation or take a break from social media.
Take care of your body
Regardless of how you feel about how your body looks, looking after your body is important for your overall wellbeing, and it can help you build respect for your body too. Things like protecting your skin from the sun, eating enough to give you energy, and moving in a healthy way can make a big difference.
Use helpful reminders
Improving your body image can be a slow process, but lots of people find it helpful to speak to themselves like they’d talk to a friend. Some people have lists of helpful reminders they keep in the notes on their phone, or stick near their wardrobe or mirror, to remind them of how they’re trying to speak to themselves.
Examples of helpful reminders about bodies and body image:
- People’s bodies aren’t the most interesting or important thing about them – and that includes my body too
- I’m trying not to compare myself to others, because everyone’s bodies are unique and equally valuable
- I’m choosing to step away from these thoughts about my body – I have more important things to do with my time, energy, and attention
- I appreciate that my body lets me experience the world
- My body deserves care, no matter how it looks or how I feel about it
- I can’t change my body in this moment, so I’m not going to keep thinking about the way it looks
- I won’t sacrifice my wellbeing or my life to try to change how my body looks
Some people also choose to think about the things they’ve been able to do because of their body or make a list of values they hold or skills they have to focus on instead.
How to get help if you're struggling with your body image
If you’re struggling with your body image and it’s impacting your wellbeing or your everyday life, you don’t have to manage on your own.
The first step to getting the support you need is often talking to an adult you trust. This might be a parent or carer, teacher, youth worker, or GP. Together, you can make a plan so that you get the support you need to manage.
Text NATTER for help
Anyone can text ‘NATTER’ to 85258 to seek
help, wherever they are in the UK. It’s a free, anonymous service and available 24/7.
More about NATTER
You can also find out more about eating problems and healthy movement and exercise on the Best For You website.
How to help someone else who’s struggling with their body image
You can find more information on how to talk to someone who’s struggling, how to listen, and understanding boundaries and responsibility in the ‘Supporting others’ section of the website. If they’re struggling with an eating problem, you can find more information on our page about eating disorders.
If someone you care about is struggling with their body image, it can be difficult to know how to support them. As well as being a good friend and including them in the things you do, there are some things you could try to help them.
Try not to comment on your own body
It can feel really natural to talk about any concerns you have over your own body, frustrations with clothes shopping, or stuff you’ve seen on social media – but these topics can make things trickier for people who are struggling with their body image.
Remind them of everything else you like about them
The world around us can seem focused on bodies – and it’s natural to want to tell people when they look great! But if someone’s struggling with their body image, try to choose compliments about their personality or skills, rather than the way they look, to remind them that they’re so much more than their appearance.
Focus on comfort
If someone struggling with their body image asks you about how they look, help them to think about how their outfit (or hairstyle, or make-up) feels too. Is it comfortable? Will they be too cold or too warm? Will they be able to join in with whatever they’ve got planned?
Help them avoid unhelpful content
If you know someone’s struggling with their body image, you could avoid watching shows or content that focuses on bodies when you’re together. You could also avoid sharing things about weight loss (for example) on social media.
Do normal ‘friend stuff’
Spending time together talking about shared interests (or doing a hobby you both enjoy) can help people focus on something other than their body and remind them of some of the good bits of life. This might mean continuing to invite someone to do stuff, even if they’re not always able to say yes.
Support them to get more help
You could offer to go with them to speak to a trusted adult or help them decide who they could talk to. It can be difficult for people to open up, but speaking to an adult they trust is often the first step towards them getting the help they need.
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