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Body image is how you see yourself when you look in the mirror or picture yourself in your mind. For teenagers, this can be especially challenging as your body changes and social pressures increase. Struggling with body image can impact your confidence, self-esteem, and overall mental health. However, there are ways to build a healthier relationship with your body and feel better about yourself. Here are 10 tips to help you deal with body image.

1. Understand What Body Image Is

Body image is influenced by your thoughts, feelings, and perceptions about your body. It's shaped by various factors, such as media, peers, and cultural standards. Understanding that body image is subjective can help you realise that it's okay to have mixed feelings about your appearance, and those feelings can change over time.

2. Avoid Comparing Yourself to Others

It's easy to compare yourself to friends, celebrities, or social media influencers, but remember that everyone is unique. Social media often shows unrealistic and edited versions of reality, which can distort your perception of beauty. Focus on your individual strengths and qualities instead of trying to measure up to others.

3. Challenge Negative Thoughts

When you notice yourself thinking negatively about your body, challenge those thoughts. Ask yourself:

• Is this thought realistic or fair?
• Would I say this to a friend?
• What is something positive I can focus on instead?

Reframing negative thoughts helps you develop a more balanced perspective about your body.

4. Focus on What Your Body Can Do

Your body is capable of incredible things, from running and dancing to healing and creating. Celebrate what your body allows you to do rather than fixating on its appearance. For example:

• Be grateful for your body's ability to move and support you.
• Appreciate your senses, like hearing music or tasting your favourite foods.
• Focus on your physical and mental achievements.

Shifting your focus to function rather than appearance can boost your self-esteem.

5. Practice Self-Compassion

Be kind to yourself when you're struggling with body image. Remind yourself that nobody is perfect, and everyone has insecurities. Try:

• Speaking to yourself kindly as you would a friend.
• Focusing on progress rather than perfection.
• Acknowledging that it's okay to have off days.

Practising self-compassion can help you build a healthier relationship with yourself.

6. Surround Yourself with Positive Influences

The people you spend time with and the content you consume affect how you feel about yourself. Surround yourself with positive influences by:

• Spending time with friends who uplift and support you.
• Following social media accounts that promote body positivity and self-acceptance.
• Limiting exposure to content that makes you feel insecure.

Positive influences create a supportive environment that encourages self-confidence.

7. Wear Clothes That Make You Feel Comfortable

The clothes you wear can impact how you feel about yourself. Choose outfits that make you feel comfortable and confident, regardless of current trends. When you feel good in what you're wearing, it's easier to focus on your personality and talents rather than your appearance.

8. Take Care of Your Body

Taking care of your physical health can improve how you feel about your body. Focus on:

• Eating balanced meals to nourish your body and mind.
• Staying active through activities you enjoy, like walking, swimming, or yoga.
• Getting enough sleep to feel energised and refreshed.

Caring for your body shows that you value and respect it, which can improve your self-image.

9. Talk About How You Feel

If you're struggling with body image, talking to someone you trust can help. Share your feelings with a friend, family member, or teacher. If you need additional support, consider speaking with a school counsellor or therapist. Opening up about your struggles can help you feel less alone and provide valuable advice for moving forward.

10. Celebrate Diversity

Beauty comes in all shapes, sizes, and forms. Embrace the diversity in the people around you and remind yourself that there's no single "perfect" way to look. Recognising the beauty in others can help you see it in yourself and appreciate your uniqueness.

Conclusion

Dealing with body image can be challenging, but it's important to remember that you are more than your appearance. By challenging negative thoughts, focusing on your strengths, and surrounding yourself with positivity, you can build a healthier and more confident relationship with your body. Remember, self-acceptance is a journey, and it's okay to seek help along the way. You're not alone in this, and there's always support available to help you feel your best.

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.