Body Image
Body image is something everyone experiences. It’s a normal part of how we see ourselves and how we feel about our bodies. Sometimes, the way we look at our bodies can make us feel confident and positive, but other times it can make us feel unsure or unhappy. These feelings can change over time, and that’s completely normal.
Just like any strong emotion or reaction, our thoughts about our bodies often try to tell us something. They push us to pay attention — sometimes helping us feel good about ourselves, and other times making us focus on what we think is “wrong” with us. These thoughts can affect how we act, the choices we make, and even how we connect with others.
By understanding what body image really is and what influences it, we can learn how to manage these feelings in a healthier way. This helps us build confidence, feel better about ourselves, and improve our wellbeing and relationships.
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How you see yourself (Perceptual Body Image)
The way you see your own body isn’t always the same as how you truly look. Sometimes someone might feel overweight or “not right,” even when that isn’t true. This is what we call perceptual body image — the mental picture you have of your body.
How you feel about the way you look (Affective Body Image)
You might have feelings — positive or negative — about different parts of your body. These emotions make up your affective body image. How you feel about your appearance impacts your mood, confidence, and day‑to‑day life.
The beliefs you have about your body (Cognitive Body Image)
Sometimes people believe they’ll only feel better if they change their body — by dieting, exercising, or even more extreme methods. These thoughts form your cognitive body image. They influence how you judge yourself and the expectations you place on your body.
What you do because of how you feel (Behavioural Body Image)
When someone feels unhappy about how they look, they might change their behaviour. This could mean over‑exercising, not eating enough, overeating, or avoiding social situations altogether. These reactions are part of your behavioural body image — how your feelings guide your actions.
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How you feel about your body can affect your mood, confidence, and everyday life.
When you’re kind to yourself, you often feel stronger and happier. But when you’re hard on yourself, you might feel worried, stressed, or not “good enough.”Liking your body isn’t about being perfect — it’s about recognising your worth, knowing you’re enough, and giving yourself the kindness you deserve.
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Just like learning to understand anger helps you manage it better, learning to understand your body image can help you build confidence and respond more kindly to yourself.
A healthier body image doesn’t mean loving everything about your appearance all the time — it means treating yourself with respect, recognising unrealistic pressures, and learning what helps you feel grounded and supported.
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It’s completely normal to feel:
Happy
Worried
Confused
Embarrassed
Growing and changing can bring up lots of emotions — all of them valid. You’re not alone in feeling this way.
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Tired
Achy
Stressed
Anxious
Difficulty sleeping
Changes in appetite
Trouble focusing
Overthinking
Your mind and body are connected. When one feels off, the other often reacts too
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1. Question Everything
When you see “perfect” bodies online or hear comments about appearance, pause and ask:
Is this real?
Does this include everyone?
Why am I being told this?
You don’t have to believe every message you see.
2. Be Your Own Cheerleader
Say kind things to yourself.
Try:“My legs are strong.”
“My smile is unique.”
Write down three things you like about yourself every day.
3. Focus on What Your Body Can Do
Your body lets you run, dance, laugh, create, think, and express yourself.
These things matter far more than how it looks.4. Curate Your Social Media
Unfollow accounts that make you feel bad.
Follow people who show real bodies, diversity, and positivity.
Your feed should make you feel included — not judged.
5. Talk It Out
Share your feelings with:
A friend
A parent or carer
A youth worker
A trusted adult
Talking helps lighten the load.
6. Move for Fun
Find activities you enjoy — dancing, biking, walking, sports, yoga.
Moving your body can help you feel stronger and more connected to it.7. Eat for Energy
Choose food that supports your body and mind.
Eating regularly helps you stay focused, balanced, and strong.8. Challenge Negative Thoughts
If you catch yourself thinking:
“I’m not good enough,”
ask yourself:
“Would I say this to a friend?”
Replace it with something kinder:
“I’m trying my best.”
“I deserve to feel good.”
9. Get Support if You Need It
If your worries about your body feel overwhelming, reach out to a trusted adult or youth worker. Support is there to help you feel better.
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You get messages about bodies from:
Social Media
Many images are edited or filtered. They don’t show real life. Compare what you see with what you know is real.
Friends & Family
Comments about weight or appearance can hurt, even if unintentional.
You can say:
“That comment makes me feel bad.”Puberty
Your body is changing — sometimes quickly.
Every body grows differently, and that’s okay.Society
TV, ads, and magazines often show only one type of body. Real bodies come in all shapes, sizes, colours, and abilities.
Be curious, challenge what you see, and choose messages that lift you up.
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our body is yours — and it’s amazing.
It helps you live, learn, feel, and grow.
You don’t need to look like anyone else to be worthy, strong, or loved.If you’re struggling, keep talking, keep questioning, and give yourself time.
You are not alone, and you are more than enough, exactly as you are.
Resources
Social Media and Body Image