How to have a confident body image

Body image anxiety is nothing new. For hundreds of years, women have been surrounded by images of fashionable bodies and ways to achieve them. Victorian women valued a tiny waist and a curvaceous bottom, whereas being very slim with legs on show epitomised the Sixties.

Today we have considerable choice and freedom of expression. It’s never been easier to find fashion that fits our colouring, shape and size; yet concerns about body image remain common.

So how can we learn to accept, if not love, our body?

Research into body image suggests that concerns about appearance can begin at a young age and continue throughout adulthood.

Experts continue to debate the many factors which contribute to our focus on appearance. Persistent concerns about body image can affect wellbeing, and for some people may exist alongside difficulties such as low mood or disordered eating.

If concerns about your body or eating are having a significant impact on your daily life, it may be important to seek appropriate professional support rather than trying to manage them alone.

12 ways to build a more positive body image

1. Choose role models for more than their appearance

Look for role models you admire for reasons other than how they look, such as their work ethic, generosity, creativity or determination.

2. Notice how media makes you feel

Notice which media and social accounts leave you feeling worse about your appearance. Consider unfollowing, muting or spending less time with content that encourages constant comparison.

3. Challenge negative self-talk about your body

Avoid negative self-talk about your body. Try speaking about yourself more neutrally or kindly rather than automatically focusing on the things you dislike.

4. Treat yourself as your best friend

You wouldn’t call your best friend names such as ‘fat’ or ‘wrinkly’, so don’t do it to yourself. Consider whether you would speak to somebody you care about in the same way you're speaking to yourself.

5. Try not to compare your body with others

Comparing bodies rarely gives us the full picture and can pull our attention back towards judging ourselves or other people primarily by appearance.

6. Care for your body

Think about ways of caring for your body that aren't focused purely on changing how it looks - such as getting enough rest, finding movement you enjoy or spending time outside.

7. Don’t measure your worth by the scales

Try not to use a number on the scales as a measure of your worth. Your weight cannot tell you anything about your kindness, relationships, skills, values or achievements.

8. Notice what you appreciate about yourself

List the things you like about your appearance. You may find this tricky at first. If it feels difficult, start with something neutral you appreciate about your body or something it allows you to do.

9. Accept compliments

When you receive a compliment, respond with a sincere ‘thank you’ rather than immediately dismissing or minimising it.

10. Let go of the idea of a ‘perfect’ body

Bodies naturally vary, and chasing an imagined ‘perfect’ body can keep our attention fixed on what we believe needs changing.

11. Remember you’re not alone

Many other people struggle with the way they feel about their bodies. Body acceptance can take time and may look different for everyone.

12. Remember that you are more than your appearance

Your value as a person extends far beyond your appearance. The things that make you who you are cannot be measured by how closely your body matches an ideal.

Developing a more positive body image doesn't necessarily mean loving everything about how you look. It can also mean treating yourself with greater respect, reducing harsh self-criticism and recognising that your appearance is only one small part of who you are.