World Mental Health Day 2023: The impact of negative body image on your well-being

Constantly worrying about how you look can alleviate stress levels, triggering the release of cortisol — a stress hormone (Image: Canva)

In a world where unrealistic societal standards and ideals often dictate how we should appear, it's not uncommon for body image to occupy a prominent place in our minds. Whether it's the pressure to attain a certain body size, shape, or appearance, the impact of body image on one's mental and physical health cannot be understated. Trust us when we say, your internal monologue — especially when it’s negative — can affect you more deeply than you’d think!

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Understanding the body image conundrum

Body image refers to the way we perceive and feel about our own bodies. It's a complex interplay of thoughts, feelings, and attitudes that can be shaped by cultural, social, and individual factors. A healthy body image involves accepting and appreciating your body for what it is, irrespective of external pressures and comparisons. Conversely, a negative body image can lead to a host of physical and emotional issues.

The physical toll

1. Stress and anxiety: Constantly worrying about how you look can alleviate stress levels, triggering the release of cortisol — a stress hormone. Elevated cortisol levels are associated with weight gain, particularly around the abdominal area, and can lead to various health problems, including heart disease and diabetes.

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The mental strain of body dissatisfaction can disturb sleep patterns, contributing to insomnia and sleep disorders

2. Disordered eating: The desire for an "ideal" body often results in unhealthy eating disorders such as restrictive diets, binge-eating, or purging. These habits can lead to nutritional deficiencies, gastrointestinal problems, and even eating disorders like anorexia nervosa,x and bulimia.

3. Sleep disturbances: The mental strain of body dissatisfaction can disturb sleep patterns, contributing to insomnia and sleep disorders. A lack of quality sleep, in turn, can weaken the immune system, impact cognitive function, and increase the risk of chronic diseases.

4. Physical inactivity: Negative body image can discourage physical activity. Many individuals avoid exercise out of fear of judgment or feeling self-conscious, leading to a sedentary lifestyle that can harm cardiovascular health, muscle strength, and overall fitness.

Be mindful of the content you consume on social media. Unfollow accounts that perpetuate unrealistic beauty standards, and curate your feed to include positive and diverse body images (Image: Austin Distel via Unsplash)

The emotional damage

1. Depression: A poor body image is closely linked to depression. Constant self-criticism and feelings of inadequacy can erode one's self-esteem and contribute to the development or exacerbation of depressive symptoms.

2. Anxiety disorders: Anxiety disorders, such as social anxiety or generalized anxiety disorder, are more prevalent in individuals with body image issues. Fear of judgment and negative self-evaluation can lead to social isolation and heightened anxiety in various situations.

3. Low self-esteem: Poor body image often results in low self-esteem, affecting relationships, career prospects, and overall life satisfaction.

5 ways to protect your well-being against negative body image

1. Practice self-compassion: Start by treating yourself with the same kindness and understanding that you would offer a friend. Remember that nobody is perfect, and imperfections are what make us unique.

2. Focus on health, not appearance: Shift your perspective from trying to achieve a specific body shape to prioritizing a healthy lifestyle. Regular exercise and a balanced diet can boost your physical and mental well-being.

3. Limit social media exposure: Be mindful of the content you consume on social media. Unfollow accounts that perpetuate unrealistic beauty standards, and curate your feed to include positive and diverse body images.

4. Seek professional help: If negative body image is severely affecting your mental health and well-being, don't hesitate to seek support from a therapist or counselor who specializes in body image issues.

5. Build a support system: Share your feelings and concerns with friends and family who can provide emotional support and encouragement.