5-Step Game Plan For Building A Positive Body Image

Written By:

Written By:

plan for building postive body 1

Written by: ย Lexie Kite, Ph.D.ย andย Lindsay Kite, Ph.D ย authors of the book More Than a Body.

Developing positive body image โ€” or feeling positive about your body, regardless of what itย looksย like at the moment โ€” is key to health, happiness, progress, and empowerment. When youโ€™re feeling especially self-conscious, itโ€™s hard to focusย on much else or make healthy choices for yourself.

With the vast majority of women feeling negative about their bodies and regularly preoccupied with their appearance, we have some serious work to do on this front. Youย couldย tackleย hundreds of pages of our doctoral research to gather our findings,ย orย you could read ourย short summary of more than a decade of body image research right here! And if you need more help getting to positive body image, check out our amazingย new programย for individuals ages 14+, tested, and proven effective in our dissertations.

These are our 5 steps for redefining beauty and health for yourself, along with a practical game plan for each.

1. Recognize

Recognize the many messages directed toward women about beauty, and how many of our thoughts and actions revolve around appearance.ย Today, beauty has become something perpetually out of reach for women with the help of profit-driven,ย digitally alteredย media messages that present one narrow ideal: tall, young, thin,ย whiteย butย tan skinย (or light skin for women of color), and blemish/wrinkle/pore-free. These same messages teach women that our value is in our beauty above all else, so pursuing these ideals becomes a lifelong struggle. But hereโ€™s the truth: your reflection does not define your worth!

Game Plan:

It might seem counter-intuitive to redefine beauty by taking the focusย offย of beauty, but it works! Recognize the number of appearance-based messages directed at us by going on a media fast. Take 3 days, a week, or even a month to avoid as much media as you possibly can โ€“ TV, movies, blogs, magazines, and even social media (which means deleting those apps from your phone!).

Without this stream of idealized images and messages trying to sell you things,ย you become more sensitive to those that are unrealistic or that trigger body anxiety for you. You can then use that awareness to unsubscribe, unlike, unfollow, turn off, and turn away from that media that distorts your ideas about beauty and worth and stop you from building a positive body image.

Related: 40+ Body Language Signs To Strip Down Someoneโ€™s Personality

2. Reflect

reflection

Reflect on what impact narrow beauty ideals have had on your life.ย Our culture relies heavily on objectification โ€“ or presenting women as idealized body parts to be consumed rather than as humans โ€“ in all types of media. This leads girls and women toย self-objectifyย by constantly โ€“ and often unconsciously โ€“ monitoring our bodies for what they look like to others as we go about our days. Thisย preoccupationย with what we look like, even when weโ€™re all alone, leads to feelings of low self-worth and harmful ways of coping likeย disordered eating, opting out of social activities and exercise, self-harm, and dangerous and expensiveย cosmetic surgery.

Related: How To Help A Partner Struggling With Body Issues and Insecurities

Game Plan:

Take inventory of your beauty habits and routine, including the time, energy and money you spend on your appearance. Reflect on whether any of that time, effort, or money couldย be better spentย on another activity or contribution to the world. Consider where your thoughts are as you go about your regular life: are you picturing what you look like while trying to exercise or grocery shop or ride the bus?ย  Reflect on the fact that you are capable of much more than looking hot. How would life be different if thinking about appearance didnโ€™t take up so much of our mental bandwidth?

3. Redefine

Redefine your ideas of beauty and health for yourself in more empowering ways. One powerful way to decrease self-consciousness and love your body is through your ownย physical power. Your body is an instrument to be used for your benefit, and not an ornament to be admired! Value your body for what it canย doย rather than what itย looks like.

Related: 29 Proven Ways To Build Your Self-Confidence

Game Plan:

Skip appearance-related goals or numbers-based goals like weight or measurements and insteadย set a fitness goal. Base this goal on physical activity mile markers in order to prioritize how you feel and what your body can do, rather than just what it looks like. Run or swim or bike or walk faster or for longer than ever before. Do a certain number of crunches, new fitness classes, weight-lifting regimens โ€“ whatever you can do and enjoy doing consistently. Recruit others to join you and experience the endorphins and rush of adrenaline together as your health improves in the process!

Related: 8 Positive Comebacks For Dealing With Rude People

4. Resistย 

Resist harmful messages in order to take your power back. We have more power than we realize in this fight against objectifying ideals and redefining beauty on our own terms. Resistance to harmful ideas about beauty is a continuous process, but these tips can be exercised daily!

don't let your mind bully your body

Game Plan:

Along with making conscious media choices, you can vote with your dollars by only spending your money at stores and restaurants that donโ€™t useย degrading imagesย andย messages. Speak up within your circles of influence about messages that distort our ideas about women and beauty.

Resist makingย appearance-based commentsย about strangers, celebrities, family members, and even yourself. Instead, use your words for good by making simple statements about the ways beauty is one-dimensional in media or the obviousย Photoshoppingย of female faces and bodies. Those words can have a major impact on those around you who are numb to the normal-seeming devaluation of women all around.

5. Rise with Resilienceย 

Our studies found one bright light at the end of the dark body shame tunnel: body image resilience, which is the ability to harness and use skills to bounce back from difficult disruptions in your life and become stronger than you could have been without those experiences. Disruptions can be anything โ€“ aย hurtful commentย about your body, weight loss/gain, a break-up, a health issue or injury, etc.ย 

Disruptions provide opportunities for growth that are not possible without pain. You always respond to any disruption, so why not respond in ways that will make you feel better about yourself, rather than with harmful coping mechanisms (like abusing alcohol or drugs, cutting, starving, bingeing, purging, or otherwise attempting to hide or fix your body in response to feelingย shame).

Several skills, including the ones mentioned above and in the list below, can help women rise with resilience in response to painful body image disruptions.ย These skills fit into four categories of power you can use in your game plan for building a positive body image.

Related: 8 Ways To Cultivate Resilience In Yourself During Tough Times

Game ย Plan:

Social Power:ย Cultivate this by breaking the silence surrounding negative body image.ย Uniteย with other women, be vulnerable, and share your pain to let others help you carry the burden while you help carry theirs.

Mental Power:ย Harness this by critically considering the ways cultural ideals and media messages can warp how we see our own beauty and worth.ย Conscious awareness of these degrading messages is the only way toย actively resist them.

Spiritual Power:ย Access this by meditation, prayer, solitude, yoga, etc., to tap into the truth that your life has meaning and purpose beyondย living as a decorationย for the world.

Physical Power:ย Gain a more powerful sense of control and self-worth by using your bodyย as an instrumentย rather than an ornament to be admired.

Related: Grief Work & Body Image: How Grief Helps In Your Journey of Body Neutrality

Letโ€™s recap your path to positive body image, at whatever pace you chooseย to tackle these steps. RECOGNIZEย the many messages directed toward women about beauty, and how many of our thoughts and actions revolve around appearance. Put this into action with a media fast!

1. REFLECTย on what impact narrow beauty ideals have had on your life and take inventory of the time, money and energy you dedicate to appearance concerns.

2. REDEFINEย beauty and health for yourself in more empowering ways by consciously focusing on how you feel and what your body can do. Set fitness and activity goals and skip the weight and appearance goals!

3. RESISTย harmful messages in order to take your power back by turning away from the messages that spark body anxiety, speaking up about harmful media and talking to friends and family about more than their outward beauty.

4. RISE with RESILIENCEย by responding to shame-inducing disruptions in ways that exercise your mental, social, spiritual, and physical power, rather than distracting, hiding, or fixing yourself to cope with difficult experiences.

You are more than a body and are capable ofย so much moreย than looking hot. Companies profit from convincing you otherwise while peers, family and friends โ€” often unknowingly โ€” uphold and circulate those same profit-driven ideals about beauty, health and womenโ€™s value in the ways they speak and act.

By implementing these 5 steps, youย will beย actively redefining beauty and healthย for yourselfย on a mindful and conscious level that prioritizes your own reality, feelings and experiences.

READY, SET, GO!


Originally appeared on Beautyredefined.org

positive body image pin

— Share —

Published On:

Last updated on:

, ,

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Brain Rot Alert! 5 Everyday Habits That Are Messing With Your Mind

Brain Rot Toxic Habits That Are Mess With Your Mind

You open your phone for a quick break, planning to watch just one or two reels. Next thing you know, an hour has passed. Sounds familiar? Letโ€™s explore โ€œbrain rotting,โ€ a term used to describe the mental numbness and decline in focus caused by endless scrolling through social media.

For Millennials and Gen Z, social media isnโ€™t just entertainment, itโ€™s a lifestyle. Platforms like TikTok, Instagram Reels, and meme pages provide instant gratification, keeping us hooked with an endless supply of content. But whatโ€™s the cost? Our minds!

Read More Here: 7 Foods That Make You Happy And Chase Away The Blues

Up Next

7 Foods That Make You Happy And Chase Away The Blues

Best Foods That Make You Happy Instantly!

Dealing with stress, anxiety, or sadness? What if we told you that food could help lift your mood? Below are 7 foods that make you happy by triggering the release of feel-good hormones like serotonin and dopamine. 

Itโ€™s natural for curveballs and life stressors to get the best of you but a comforting dish or a nutrient-packed snack can help chase away the blues and bring a smile to your face. 

So without further ado, make the right food choices! Here are 7 best foods for happiness that can help improve your mood and leave you feeling more energized.

Read More Here: What Your Food Crav

Up Next

Mental Wellness: 10 Ways to Keep Your Mind Healthy in 2025

Mental Wellness Ways to Keep Your Mind Healthy in

Modern life can lead to burnout, stress, and a sense of overwhelm. Our jobs, love lives, families, and social life demand so much time and effort that taking care of our minds is not a luxury but a necessity. Here are 10 ways to keep your mind healthy in 2025.

Maintaining mental wellness doesnโ€™t have to be complicated. There are simple yet impactful things you can do to keep your mind healthy, and help you cultivate a peaceful, positive life.

So, whether youโ€™re looking to enhance your focus, or simply feel more at ease with whatever challenges life throws at you, these 10 practical tips on how to keep your mind healthy will guide you towards better mental health in the year ahead.

Read

Up Next

What Is Pranic Healing And How Does It Work?

How Pranic Healing Can Revitalize Your Mind, Body, and Spirit

Feeling tired, exhausted and overwhelmed? You should give pranic healing a chance.

In todayโ€™s world, hustle culture seems to be on the rise. Ambition and working hard toward our goals are often celebrated, and while that drive can be inspiring, it often comes at a cost. We push ourselves so hard that we forget to care for the one thing we rely on most: our well-being. Balancing physical, emotional, and mental health becomes a daily struggle, buried under packed schedules and never-ending to-do lists.

Itโ€™s no surprise that so many of us feel drained, disconnected, or overwhelmed. In moments like these, we start searching for something moreโ€”something that can help us heal, recharge, and find peace amid the chaos. For many, pranic healing offers that answer.

For those who are

Up Next

The Magic of Brown Noise: Is It A Soothing Solution For Sleep? 5 Benefits To Know!

Brown Noise: Is It Good For Sleep? Great Benefits To Know!

Do you like sleeping with a relaxing sound playing in the background? Lots of people have found that brown noise helps them sleep better. But what is it and why does it work for so many people? Letโ€™s find out!

If you’re looking for a natural way to improve your sleep, and focus like a pro then in this article, we’ll take a deep dive into what does brown noise do, its benefits, and how it can change your sleep routine. Millennials and Gen-z who have trouble waking up or sleeping should definitely learn more about it!

Up Next

Dopamine Fasting: Trend Or True Path To Mindfulness?

What Is Dopamine Fasting? Best Benefits Of This Trend

Our brains are constantly bombarded by stimuli, whether it’s binge-watching TV shows, mindlessly scrolling social media, or indulging in junk food, we often seek the next โ€œhitโ€ of pleasure. But what if I told you that there is a practice that aims to reset our brain’s reward system and restore mental clarity? Let us learn more about dopamine fasting.

Activities such as video games, substance use, shopping sprees, or even indulging in food cravings dump dopamine into the brain, the chemical messenger responsible for generating feelings of reward and pleasure.

Though these episodes of dopamine are pleasing and pleasurable at the moment, constant stimulation negatively affects individuals over the long term.

Up Next

Are We Wrong About Weight and Health? The Truth Behind Common Myths

Are We Wrong About Weight and Health? Truth Behind Common Myths

Think weight and health go hand-in-hand? Not so fast! Thereโ€™s a lot more to the story, and some of what youโ€™ve heard might be way off track. This article is going to explore what people get wrong about weight and health, and how to change this mindset.

It is possible to be healthy no matter your size.

That pain in your knee that just wonโ€™t go away. The wince you feel every time you bend down to pet your dog. The grinding feeling in your joints during long walks.

You know you need to see a doctor. But every time you think about setting up an appointment, images from previous visits flash through your head: the way your heart raced as you stepped on the scale.

The flush in your cheeks as you saw the number. The embarrassment you f