The Impact of Body Image on Mental Health and Self-Esteem
- Carrie Woodcock
- Aug 14
- 6 min read
Updated: Aug 22
How critically do you assess your own body? What effect does this have on your mental health and self-esteem?
What powerful questions! I wish I could claim that I don't harshly judge my body or struggle with a negative body image, but as I read through the list of negative body image behaviors below, too many of the words resonate with me - self-criticism, comparing myself to others, body avoidance behaviors... Just last weekend, I nearly skipped a 90℉ afternoon at the pool with friends because I was reluctant to wear a swimsuit! Ultimately, I did go, but I chose not to wear a swimsuit, deciding that despite the heat, I would visit without getting in the water. I was miserable when I arrived because trying on swimsuits was such an unpleasant experience, and my best friend took one look at my face and said, "Uh oh. Come inside, and we'll find something you're comfortable in." Thankfully, she helped me feel better, and we ended up having a great afternoon visiting and swimming.
Does this sound familiar to you? How do you feel as you read through this list?
Some common behaviors associated with negative body image include:
Feelings of inadequacy, unworthiness, or unattractiveness.
Constantly comparing oneself to others.
Engaging in self-criticism and negative self-talk.
Experiencing feelings that affect thoughts and behaviors related to food, eating, and appearance.
Experiencing symptoms of depression or anxiety (such as fatigue, headaches, difficulty sleeping, and digestive issues).
Frequently monitoring and checking one's body (such as weighing, measuring, or scrutinizing one's reflection).
Engaging in body avoidance behaviors (such as avoiding situations where their body might be exposed or judged, like swimming, taking photos, or avoiding social gatherings).
Practicing harsh dieting and restrictive eating behaviors (such as limiting food intake, counting calories, skipping meals, or avoiding certain food groups).
Engaging in excessive or compulsive exercise.
Seeking reassurance from others.
Linking self-worth to appearance.
Like many people, I am quite critical of my body. We often serve as our own harshest critics! Even without comparing myself to others or societal standards, I still find myself judging past versions of myself, criticizing my current state for not being as healthy, thin, or disciplined as I once was. When I pause to reflect, I realize that regardless of my physical fitness in the past, I have always been critical and dissatisfied with my body. No matter what the number on the scale is or how many inches my waist measures, will I ever be content with the reflection I see in the mirror? Will these insecurities always impact my confidence and self-esteem?
Interestingly, the only time I haven't felt these emotions was when I was at my worst physically. Last December, I underwent a total knee replacement, and I was surprised to find that during this period, I felt more gratitude and appreciation for my body than ever before. When you're unable to put on your socks by yourself or walk from one room to another without a walker, you start to develop a newfound appreciation for your body's healing abilities. After the first two months, I was filled with gratitude and relief just to be able to sleep through the night in my own bed again. The experience definitely changed my perspective.
However, the recovery process has been more difficult than I expected, and there were moments when I doubted I'd ever be able to walk again. It took five months before I felt like I reached a turning point. Sometimes, it still seems like the more I exercise, the more swelling occurs, leading to frustration and a feeling that I'll never improve. I worry I'll never be able to do the things I want. Recovery has been slow, and I have to accept that I won't be exactly as I was before. I'm working on accepting my new reality.
I believe my body image has always influenced my mindset, but it was during my recovery period that I found myself in an unfamiliar situation. I couldn't simply become more active to feel better or work on losing the weight I had gained. I couldn't do basic things like go for a walk to clear my mind and improve my mood. Instead, I had to be patient and give my body time to heal. However, once I got through the toughest months after surgery, the gratitude and relief faded. Recovery was slower than I had hoped. I felt angry and frustrated, questioning whether the surgery was the right decision. I often found myself trapped in a negative mindset, sometimes even bordering on depression. I never considered myself an emotional eater, but during this time, I began to suspect that this might be something I was experiencing.
I struggled to find methods to improve my well-being because many of the techniques I once relied on for my physical, emotional, and spiritual health were no longer accessible. Throughout my recovery, I had to understand the significance of patience and self-compassion.
This experience prompted me to investigate various strategies to enhance my body image, mental health, and self-esteem. I have always held the belief that knowledge is power. When confronted with a challenge I don't know how to overcome, I start by learning everything possible—reading books, listening to podcasts, and educating myself. This deepens my understanding of the challenges I face and helps me explore new alternatives. While some things were beyond my control, I believe that I always have a choice. This belief, coupled with the realization that many others face similar challenges, inspired me to explore different educational paths.
While recovering physically, I furthered my education by becoming an Advanced ACE Health Coach, Behavior Change Specialist, Personal Trainer, PN Level 1 Nutrition Coach, and a Mental Well-Being Certified Fitness Professional. My goal was to explore new methods to manage my emotions and enhance my mindset during recovery. I delved into the relationship between nutrition and mental health, as well as systemic inflammation, the benefits of meditation, and natural remedies for reducing inflammation and breaking down scar tissue, among other strategies. These new approaches greatly aided me during this period, and I am eager to share them with you.
Some strategies that have been shown to help enhance body image are:
Practice self-love
Use positive affirmations
Find supportive friends and family
Challenge negative thoughts
Practice self-compassion
Seek professional help
Limit social media exposure
Surround yourself with positive influences
Some of these activities can be undertaken independently and can be started right away. However, today I wanted to share a resource that I have found beneficial for addressing these feelings, particularly in challenging negative thoughts and practicing self-compassion.
I used to meditate regularly; however, in recent years, I've drifted away from the practice. I must admit that I haven't felt as connected or spiritually fulfilled as I did before. During the period when I was limited by my knee surgery, I expanded my knowledge and was surprised to discover how frequently meditation and mindfulness appeared as a central theme in the coursework.
Meditation provides numerous benefits by affecting both mental and physical health. It can enhance focus and attention, alleviate stress and anxiety, improve emotional regulation, boost self-compassion (which is essential for overcoming negative self-talk and building self-esteem), and may even enhance sleep and heart health.
Essentially, meditation serves as a tool to train the mind, resulting in positive changes in both mental and physical health by altering brain structure and function.
Although I hadn't practiced meditation much in recent years, and to be completely honest, I sometimes feel awkward and struggle to quiet my mind, I concluded that there was ample evidence to justify making another effort. Perhaps incorporating meditation back into my daily routine could help me break free from my funk and the negative mindset I often found myself in lately, and improving a negative body image seemed like a great starting point.
Today I offer you a guided meditation designed to help you recognize negative thoughts and question their validity, while encouraging you to treat yourself with the same kindness and understanding you would extend to a friend. Show compassion to your body and start to value all it has done for you throughout your life.
This exercise is designed to increase your awareness of your body—simply becoming conscious of it is the initial step. Concentrate on allowing your body to breathe naturally, while you focus your attention on the process without altering it in any manner.
Are you interested in exploring the benefits of meditation, but would like some support as you begin trying something new? On Wednesday, August 20th I will be offering an online workshop that will include a guided meditation, discussion about the potential benefits, and a brainstorming session generating ideas for overcoming challenges as you attempt to put it into practice.
Why not give it a shot? What harm could it do? Dedicating ten minutes out of your day to the practice of meditation might pleasantly surprise you. If you prefer, there's a free PDF download available to read through the meditation and practice it independently.
I would like to hear your thoughts. I'm interested in knowing whether you found the meditation helpful. Do you meditate regularly, or was this your first experience?
How did the meditation affect your perception of your body? Were there any negative thoughts that you noticed, and did any of them catch you off guard?
I hope that some of the strategies help you. I can't wait to hear your thoughts.
Anything is within your reach when you are standing firmly on a solid foundation.
Carrie
Carrie Woodcock
Owner Total Transformation
NBC-HWC Health Coach
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