What is body image?

Body image refers to the thoughts and feelings you have about your body. This includes your:

• shape
• size
• weight
• gender identity
• the way your body functions

It’s normal for your body image to change over time.

Your body image can be impacted by:

• your personality and self-esteem
• your culture and social environment
• the media

What is a positive body image?

Having a healthy body image means that you can:

• respect your body and look after it’s health
• appreciate your body for what it does
• accept your body, regardless of its shape

What is poor body image?

If you have an unhealthy body image you may be dissatisfied with your body. You may often think that something about your body is flawed.

What are the signs of a poor body image?

It’s important to recognise if you have a poor body image. That way, you can work towards having a healthier body image.

Some signs of poor body image include:

• dieting and unhealthy eating patterns
• doing too much exercise
• spending a lot of time on activities that change your appearance
• thinking or talking a lot about appearances
• avoiding, or excessive checking of, your body in the mirror
• comparing yourself to other people

You may also change some of your behaviours, such as:

• avoiding situations where body image may cause anxiety, like swimming
• changing your eating habits and exercise behaviours — to change your body shape
• engaging in risky behaviours, like abusing drugs or alcohol

Poor body image can:

• lead to poor self-esteem
• keep you from things you enjoy, like social activities
• change your relationships with your friends and family
• increase your risk of developing a mental health issue, such as an eating disorder

Poor body image can also be associated with body dysmorphic disorder. Body dysmorphic disorder is when you think there is a flaw in your appearance. It can cause you distress and impact your everyday life.

What factors affect body image?

Anyone can have poor body image. There are different factors that may affect your body image.

Age

Body image develops at a young age. Dissatisfaction with body image can happen at any age.

Puberty, pregnancy and after giving birth

These are all times when your body changes naturally. They can also be the times when people are more likely to have poor body image.

Read more about body image after having a baby.

Personality

People with personality traits like perfectionism are more at risk of being dissatisfied with their bodies.

Being teased or bullied about your appearance

Teasing and bullying can lead to an increased risk of having a poor body image.

Environment

Your body image can be affected by the expectations of your friends, family and culture.

Poor role models

Having friends and family who have unhealthy attitudes toward their own bodies can increase your risk of poor body image.

Poor role models in the media can also impact your body image.

How can I improve my body image?

Having an unhealthy body image is bad for your wellbeing. You can develop a better body image by:

• challenging unrealistic beauty ideals
• learning to accept your body
• respecting the bodies of other people in your life

Below are a few tips for improving your body image.

Be kind to yourself

It’s important to try to use positive realistic self-talk and avoid negative self-talk.

Instead of criticising your body, take time to appreciate all the things it can do.

Remind yourself that your value is more than:

• what you look like
• what you weigh
• what size clothes you wear

Instead, focus on your:

• good qualities
• skills
• talents

Focus on health

Remember that your body is unique. Everyone’s body has a different appearance and different needs. These will also change over time. Being healthy does not mean you have to be a certain weight or size.

Because of this, try to set health goals rather than goals related to your weight or size.

If you are concerned about your weight or diet, talk to a doctor or dietitian. They can:

• assess your physical health
• give you advice
• help you set healthy targets

Avoid comparing yourself to others

Take note of all the different body shapes of people in your life. This can help you build a realistic body image.

Don't compare your body to other people’s bodies or make negative comments about the appearance of others.

Body image and the media

You will encounter messages about body image every day, such as through:

• social media
• the internet
• TV

Many of these messages show unrealistic or unattainable bodies. Content like this can lead to body image concerns.

Try to:

• remember that images on TV and online are not true depictions of most real people
• avoid comparing your body to people seen in the media
• avoid content that causes you to have negative thoughts about your body image
• avoid content that promotes an unhealthy or unrealistic body image

When should I see my doctor?

Speak with your doctor if you have body image concerns.

They can refer you to a counsellor or psychologist who is specialised in body image.

How can I help my child with their body image?

You have a big impact on how your child feels about their body.

Here are some tips to help your child build a healthy relationship with their body and with food:

• Set an example for your child — try not to speak negatively about your body in front of them.
• Don't talk about diets — this can give your child the impression that you highly value weight and size.
• Don’t make negative comments on other people’s appearances — instead, teach your child to respect diverse body types.
• Teach your child that images in the media are not realistic or sustainable.

Resources and Support

• You can visit the Butterfly Foundation for more information and support about body image. You can also call the Butterfly Foundation National Helpline on 1800 33 4673 for support.
• You can visit the National Eating Disorders Collaboration for information on body image, support and services.
• The headspace website has information on understanding body image. You can also call them on 1800 650 890 or chat online for mental health support.
• Call Beyond Blue on 1300 22 4636 or chat online if you are feeling depressed or anxious.

You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

Information for sexually and gender-diverse families

The Butterfly Foundation’s Body Pride Resource Hub also provides resources on body image for sexually or gender-diverse (LGBTIQ+) Australians.

Information for children and young people

You can visit the Be You website for information on body image for children and young people.