You’re Already Enough: Body Image Support for Summer and Beyond
*Trigger Warning*: Various topics will be discussed throughout this blog post including body image, and self-esteem. These topics may be triggering and distressing to some audiences.
Every summer, I have this aching feeling that creeps in, and it’s not because of the heat but rather because of what summer brings. Summer means wearing shorts, dresses and swimsuits and it feels like there is an unspoken pressure to look a certain way. As a South Asian, Muslim woman, cultural beauty norms and expectations have contributed to body dissatisfaction, especially in the summer, as it is often seen that being thin is beautiful and being bigger is not… and I have always felt bigger. I have had family members tell me in the summertime, “Once you lose some weight, that swimsuit will look good on you.” For the last couple of years, I have worn winter clothes (i.e., sweaters and leggings) in the summertime so that no one could judge or comment on my body.
That said, last year things changed for me, and I started to finally become comfortable in my body. I do believe this shift in perspective was accomplished
through surrounding myself with different people who not only discussed body image in a positive way but encouraged me to be comfortable in my own skin. I know that everyone may not have a body positive community around them, so if this is you keep reading.
Before we dive into some interventions and tips for improving our self-perceived body image, I want to start off with some important reminders:
- You and your body are beautiful and perfect the way you are.
- Social media is not real.
- There is no perfect body type, and our differences are what make us beautiful.
- Changing the societal narrative of only praising a certain body type starts with us and the way we talk about ourselves.
Despite the above reminders, it can still be difficult to remain positive, especially if you are facing body image challenges. Therefore, I have put together a list of 4 evidence-informed interventions/tips to help support your journey with improving relationships with body image.
Note: If you are struggling with mental health, and any co-occurring disorders (e.g., disordered eating, etc.), it is best to reach out to a healthcare professional for more information/tailored interventions.
Intervention/Tip #1: Cognitive Behavioral Therapy (CBT)
CBT is a widely used intervention to manage and treat multiple mental health conditions, including body image struggles, particularly in women (American Psychological Association, 2017). CBT consists of a few strategies:
- Encourage and teach the person to face their fears (i.e., not avoiding them).
- Prepare the recipient for relaxation and calmness of body and mind (American Psychological Association, 2017).
- Use role-playing to help the recipient have the tools/experience needed to deal with problematic interactions (American Psychological Association, 2017).
- Look at a person’s thinking patterns and try to challenge and reframe them.
One type of CBT available specifically for body image is “Positive Bodies.” This Intervention was designed for women aged 16-52. A recent research study evaluated the effectiveness of CBT for body image, and it was found that this intervention can substantially improve body satisfaction, self-esteem, and body image distress (Devaraj & Lewis, 2010). As such, it may be a viable intervention option if you struggle with your body image.
Note: CBT is available at the Student Wellness Centre. Call 905-525-9140, ext. 27700 to make an appointment with a counsellor.
Intervention/Tip #2: Yoga
Many of us have hectic schedules balancing school, work and extracurricular activities. As such, there is often limited time for aerobic and anaerobic activities. Much research has shown that fitness training in yoga (an aerobic and anaerobic activity) can substantially improve body satisfaction and appreciation among diverse populations (Rupani et al., 2024). This is in part due to the perceived improvements in physical capacities and self-efficacy after engaging in yoga (Rupani et al., 2024).
Note: Yoga is available through Athletics and Recreation. Check their website for class descriptions and schedules: https://active.mcmaster.ca/recreation/instructional-programs/
Intervention/Tip #3: Challenge Your Relationship with Social Media
Social media is deeply ingrained in our everyday life, being used for social connection, academics, and more. Because of this, we are consistently viewing curated and altered images, creating unrealistic beauty standards, which can negatively impact one’s body image. Navigating social media is incredibly hard without having some sort of media literacy training. Media literacy training involves critically challenging images and messages posted on various social media platforms, including Instagram, that can decrease and negatively impact body image (Alleva et al., 2015). According to a recent study, media literacy interventions have improved an individual’s ability to discredit harmful images and messages, enhancing body image (Paxton et al., 2022).
Given the recent political changes in North America, there has been a massive reversal of body positivity on social media, so getting some training is more important than ever. Consider taking one of the following free online media literacy training courses:
Furthermore, consider spending less time on your phone/social media. You might also want to set time limits for social media, using applications such as “Taskfullness”.
Intervention/Tip #4: Self-Esteem Enhancement Counselling
According to academic scholars, low self-esteem is associated with having a negative body image (Alleva et al., 2015). As such, many self-esteem enhancement interventions have been created. These interventions use multiple techniques, including teaching individuals how to appreciate the various components of their identity, including their ethnicity and also their strengths and talents (Sundgot-Borgen et al., 2020). Furthermore, a strong emphasis is on teaching individuals healthy coping strategies (Sundgot-Borgen et al., 2020).
Building self-esteem is not a quick process and often takes months or even years. While the process may seem daunting and overwhelming, I encourage you to keep working on improving your self-esteem.
Note: Self-esteem enhancement counselling can be accessed through the Student Wellness Centre. Call 905-525-9140, ext. 27700 to book an appointment with a counsellor.
To close off I just want to reiterate that you are enough, and your body was made the way it was supposed to be. I hope you are able to be kind to yourself this summer and recognize that you are doing your best. If you are struggling with body image challenges and need further guidance, I encourage you to check out the various resources listed below or make an appointment at the Student Wellness Centre.
Resources
- Student Wellness Centre:
- Call 905-525-9140 x27700 to book an appointment with a medical or counseling professional.
- National Eating Disorder Information Centre (NEDIC) Website and Helpline: Phone (1-866-NEDIC-20 and 416-340-4156), email (nedic@uhn.ca), and live chat services are available.
- Dieticians of Canada Website: https://www.dietitians.ca/
- MSU Student Health Education Centre (SHEC):
- provides online and in person peer support, resource library and mental wellbeing support.
- TEDTalk that explores body image and the impact of social media. The speaker also provides advice.
- Discusses body image and ways to improve it
- List of body positivity movies.
- Discusses ways to engage in body positivity
- Body image podcast that discusses ways to improve this concept and also resources.
- Provides eating disorder support/resources and is completely free.
- Has a program known as ‘MacActive’ which can provide you with one-on-one training with a fitness instructor. The goal would be to decrease sedentary behaviour.
References
Alleva, J. M., Sheeran, P., Webb, T. L., Martijn, C., & Miles, E. (2015). A Meta-Analytic Review of Stand-Alone Interventions to Improve Body Image. PloS One, 10(9), e0139177. https://doi.org/10.1371/journal.pone.0139177
American Psychological Association. (2017). What is cognitive behavioral therapy? American Psychological Association. https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral
Devaraj, S., & Lewis, V. (2010). Enhancing Positive Body Image in Women: An Evaluation of a Group Intervention Program. Journal of Applied Biobehavioral Research, 15(2), 103–116. https://doi.org/10.1111/j.1751-9861.2010.00054.x
Paxton, S. J., McLean, S. A., & Rodgers, R. F. (2022). “My critical filter buffers your app filter”: Social media literacy as a protective factor for body image. Body Image, 40, 158–164. https://doi.org/10.1016/j.bodyim.2021.12.009
Rupani, N., Miller, J., Renteria, J. A., & Kaliebe, K. E. (2024). The impact of yoga on body image in adults: A systematic review of quantitative studies. Body Image, 51, 101772–101772. https://doi.org/10.1016/j.bodyim.2024.101772
Sundgot-Borgen, C., Stenling, A., Rosenvinge, J. H., Pettersen, G., Friborg, O., Sundgot-Borgen, J., Kolle, E., Torstveit, M. K., Svantorp-Tveiten, K. M. E., & Bratland-Sanda, S. (2020). The Norwegian healthy body image intervention promotes positive embodiment through improved self-esteem. Body Image, 35, 84–95. https://doi.org/10.1016/j.bodyim.2020.08.014
Written by Aaliah Bint Sadoon, Master of Public Health Candidate at Brock University, Practicum Student at the Student Wellness Centre at McMaster University.
Mental Health & Mental Illness