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Understanding Body Image

Body image refers to how we see ourselves when we look in the mirror or when we picture ourselves in our minds. It encompasses what we believe about our own appearance (including our memories, assumptions, and generalisations), how we feel about our body (height, shape, and weight), and how we sense and control our bodies as we move. Clearly, body image is not just about how we perceive our physical appearance, but also how we feel in our body and how we believe others perceive us.

The Influence of Puberty on Body Image

Puberty brings about drastic changes not just physically, but mentally and emotionally as well. This developmental stage marks the period in your life when your body transitions from being a child's to an adult's. During puberty, hormones, which are chemical substances in the body that act as messengers, cause numerous changes in your body, including growth spurts, acne, weight changes, and the development of sexual characteristics. These changes can often affect how you perceive yourself.

Some teens might feel excited about these changes because they signify growing up and entering a new phase of life. However, for others, these bodily changes might be confusing, overwhelming, and even cause distress. This is particularly so because puberty doesn't affect everyone in the same way or at the same time. You might find yourself comparing your body with those of friends or classmates, and such comparisons can sometimes lead to negative body image.

What a Negative Body Image Can Do

A negative body image can lead to several emotional and mental health issues, including low self-esteem, anxiety, and depression. Teenagers with a negative body image may feel ashamed, self-conscious, or anxious about their bodies. This can impact many areas of life, including academic performance, social interactions, and participation in extracurricular activities. Furthermore, some may go to great lengths to change their appearance, which might include extreme dieting or exercise, leading to eating disorders or other health problems.

Tools and Strategies to Support Positive Body Image

Given these challenges, it's important to develop a toolkit to foster a healthier body image during these formative years.

1. Educate Yourself About the Puberty Process

Understanding what changes your body is going through can make them less scary and more predictable. Utilise reliable sources such as school textbooks, accredited websites, or even talk to a health professional or school counsellor to get factual and supportive information.

2. Engage in Positive Self-Talk

It's vital to pay attention to the way you talk to and about yourself. Reframing negative thoughts about your body with positive ones can be very powerful. Instead of thinking, "I hate my body," try acknowledging, "My body is strong and capable of doing incredible things."

3. Build a Supportive Community

Surround yourself with friends and family who make you feel good about yourself. Avoid spaces (physical or digital) that trigger negative feelings about your body. Social media can be particularly harmful when it comes to body image because of the unrealistic standards it often promotes.

4. Focus on Your Body's Capabilities

Appreciate what your body can do rather than how it looks. Whether it's sports, dance, or simply the ability to walk, move, breathe, and engage in activities you enjoy, recognise your body's capabilities and celebrate them.

5. practise Mindfulness and Self-Compassion

Mindfulness practices such as yoga and meditation can foster a greater connection with your body. They teach you to listen to your body's needs and respond with kindness. Self-compassion involves treating yourself with the same kindness and understanding you would offer a good friend.

6. Seek Professional Help if Needed

If feelings about your body image are seriously impacting your happiness and day-to-day life, it might be helpful to talk to a professional counsellor or therapist. These resources are there to help you navigate these feelings and can provide coping strategies specific to your situation.

Navigating the changes that come with puberty is a universal part of growing up. By fostering a positive body image, you set a foundation for good mental health and well-being. Remember, your self-worth is not defined by your appearance, and seeking help is not a weakness but a step towards understanding and caring for yourself in a better way.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

• Childline - Call them on 0800 1111 any time of the day or night, every day of the week
• NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
• The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
• SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
• Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.