The Power of Mindfulness in Achieving a Positive Body Image
The way we feel about our bodies can impact our mental health, our behaviour in groups, and our engagement in professional settings. In a culture where body-related information surrounds us, and where the majority of this information sends us unhealthy or negative messaging about our bodies, it has never been more important to equip ourselves with the knowledge needed to combat these negative effects and cultivate a positive body image.
What is Positive Body Image and Why Does it Matter?
Body image is a broad term referring to our thoughts, feelings, and perceptions about our body, including how we believe others perceive our body. Body image is a complex issue, affecting people of all genders, ages, and backgrounds.1 Importantly, having a positive body image is more than just loving one’s appearance; it involves respecting the body’s needs and accepting perceived flaws. Having a positive body image means that we work towards feeling comfortable in our own skin, accepting our bodies as they are, and treating our bodies with love, respect, and care.
Many factors can influence our body image, such as social media, advertisements, societal expectations, and stigma.2,3 These influences can alter our perceptions of our bodies, and may lead to negative thoughts and feelings, which can impact our mental health and well-being. Negative body image has been associated with depression and anxiety, low self-esteem, unsafe sex practices, substance use, disordered eating, and more.4-7 Fortunately, mindfulness can be a powerful tool in cultivating a positive body image.8,9
What is Mindfulness?
Mindfulness is a practice that involves paying attention to the present moment in a non-judgmental way. It's about being aware of our thoughts, feelings, and sensations without judging them, and without trying to change them. By practicing mindfulness, we learn to objectively observe what is happening moment-to-moment, which creates space between us, and our thoughts, feelings, and sensations. In turn, this space allows us to experience, accept, and decide how we would like to react to, interpret, or deal with our experiences.
How Mindfulness Can Help Cultivate a Positive Body Image
Mindfulness can help us develop a positive body image by changing the way we relate to, and think about, our bodies.10 Here are some ways mindfulness can help:
Developing Body Awareness. One of the first steps in developing a positive body image is becoming aware of your body. Mindfulness helps you tune in to your body and notice how it feels in different situations, postures, movements. By doing this, you form a deeper connection to your body that allows you to appreciate your body for what it can do rather than what it looks like.
Cultivating Self-Compassion and Self-Efficacy. Many people struggle with negative self-talk when it comes to their body image. Mindfulness can help you observe and recognize negative thoughts and begin to respond to them differently. Instead of criticizing yourself for not meeting certain standards, you can learn to be kind and supportive of yourself, even when it feels like you don’t measure up. Mindfulness can also increase self-efficacy as you begin to notice how capable your body is and appreciate it for all the amazing things it can do.
Separating Thoughts from Reality. Mindfulness can help you recognize that your thoughts about your body are not always accurate. By observing your thoughts without judgment, you can learn to separate interpretations and beliefs from reality. For example, you may notice that you're having negative thoughts about your body, but that doesn't mean those thoughts are true.
Focusing on the Present Moment. Mindfulness helps you focus on the present moment rather than worrying about the past or the future. When it comes to body image, this can help you appreciate your body in the moment rather than worrying or ruminating about how it looks. By focusing on the present, you can also learn to enjoy physical activities for leisure, rather than for the purposes of trying to change your body.
Developing a positive body image is essential for mental health and wellbeing. To learn more about how to cultivate a positive body image in a workplace, as well as how to create a body-safe health and fitness space, you can book Kaylee for your next event or employee training. Kaylee provides two talks on essential body image knowledge, one of which supports creating a positive body image culture in professional settings, and the other ensures that those who work in health, wellness, and fitness settings feel equipped to provide services in a way that is body-sensitive, inclusive, and appropriate.
Written By:
Kaylee Misener, MA. Clinical Psychology PhD Candidate, WellIntel Talks Expert Speaker
References:
[1] Cash, T. F. (2004). Body image: Past, present, and future. Body Image, 1, 1-5. doi:10.1016/S1740-1445(03)00011-1
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[3] Vandenbosch, L., Fardouly, J., & Tiggemann, M. (2022). Social media and body image: Recent trends and future directions. Current opinion in psychology, 45, 101289. https://doi.org/10.1016/j.copsyc.2021.12.002
[4] Paxton, S. J., Neumark-Sztainer, D., Hannan, P. J., & Eisenberg, M. E. (2006). Body dissatisfaction prospectively predicts depressive mood and low self-esteem in adolescent girls and boys. Journal of Clinical Child & Adolescent Psychology, 35, 539–549. doi:10.1207/s15374424jccp3504_5
[5] Sonneville, K. R., Calzo, J. P., Horton, N. J., Haines, J., Austin, S. B., & Field, A. E. (2012). Body satisfaction, weight gain and binge eating among overweight adolescent girls. International Journal of Obesity, 36, 944–949. doi:10.1038/ijo.2012.68
[6] Vannucci, A., & Ohannessian, C. M. (2018). Body image dissatisfaction and anxiety trajectories during adolescence. Journal of Clinical Child and Adolescent Psychology, 47, 785–795. doi:10.1080/15374416.2017.1390755
[7] Neumark-Sztainer, D., Paxton, S. J., Hannan, P. J., Haines, J., & Story, M. (2006). Does body satisfaction matter? Five-year longitudinal associations between body satisfaction and health behaviors in adolescent females and males. The Journal of adolescent health : official publication of the Society for Adolescent Medicine, 39(2), 244–251. https://doi.org/10.1016/j.jadohealth.2005.12.001
[8] Beccia, A. L., Dunlap, C., Hanes, D. A., Courneene, B. J., & Zwickey, H. L. (2018). Mindfulness-based eating disorder prevention programs: A systematic review and meta-analysis. Mental Health and Prevention, 9, 1–12. https://doi.org/10.1016/j.mhp.2017.11.001
[9] Stumpf, O. (2017). Mindfulness-Based Group Approach for Undergraduate Students with Disordered Eating or Body Image Issues: A Case Study. Building Healthy Academic Communities Journal, 1(2). doi: https://doi.org/10.18061/bhac.v1i2.6042
[10] Cook-Cottone, C. (2018). Mindful Self-Care and Positive Body Image. In E. A. Daniels, M. M. Gillen, & C. H. Markey (Eds.), Body Positive: Understanding and Improving Body Image in Science and Practice (pp. 221-231). Oxford University Press.