The human body comes in all sizes and shapes. There is no perfect or superior human body. However, many aspects of our society try to make us believe that an ideal body exists. So, we start to compare ourselves and others based on this concocted standard, giving rise to body shaming.
“How did you get so big?” “I hate my body.” “Are you going to eat all of that?” “Do I look bloated?” These are some of the comments we often hear from ourselves and others. This constant scrutiny can take a toll on our mental health, making it more difficult for us to navigate the world with confidence.
Body shaming is not and will never be okay. Let’s dig deeper into its very real effects on our mental health.
Anxiety and Depression
Anxiety and depression are severe yet prevalent mental health challenges that many people grapple with, and body shaming can worsen these symptoms. When faced with body-shaming comments, whether in public or online, individuals might experience escalated feelings of self-doubt, shame, and worthlessness.
For example, being criticized or ridiculed for physical appearance on various social media platforms can result in a deep sense of rejection and isolation. Moreover, the worry of further criticism or judgment may cause individuals to seclude themselves from social interactions, aggravating feelings of alienation and loneliness.
Body Dysmorphic Disorder
Getting body shamed can profoundly affect one’s self-image and lead to excessive self-consciousness, which can lead to Body Dysmorphic Disorder or BDD. This mental health disorder is defined by an uncontrollable preoccupation with apparent flaws in one’s appearance.
It typically leads to compulsive and repetitive behaviors intended to correct or conceal these perceived flaws. People with BDD are often consumed by harrowing behaviors and thoughts related to their looks. It can include the following:
⦁ wanting reassurance or comfort from others about their appearance
⦁ keep complaining about their looks
⦁ hiding disliked body parts
⦁ avoiding mirrors
⦁ constantly criticizing themselves
Dissatisfaction and shame about one’s appearance can significantly compromise daily functioning, influencing performance in interpersonal relationships and school. It may lead to complete avoidance of social gatherings or social withdrawal.
In more extreme cases, the BDD symptoms can become crippling, resulting in considerable functional impairment and distress. Some people might find it hard to cope with this disorder and may resort to unfavorable decisions such as self-harm.
Eating Disorders
Experiencing body shaming is a consequential risk factor for the development of eating disorders such as binge eating, bulimia nervosa, or anorexia. When individuals embody societal ideals of beauty or body shaming comments, they might feel obliged to change their eating habits just to adhere to these wild standards.
It could involve following a restrictive diet to achieve a specific size or body shape for some people. But here’s the problem: what starts as a superficial attempt to alter one’s appearance can straight spiral into unhealthy or damaging behaviors, such as:
⦁ excessive fasting
⦁ skipping meals altogether
⦁ harshly limiting calorie intake
These harmful behaviors can prevent the body and brain from receiving the essential nutrients, leading to significant mental and physical health consequences.
Moreover, even those supposedly well-meant comments can be very triggering for some people struggling with an eating disorder. For example, body shaming comments like “You look so much better; did you lose weight?” might encourage the belief that skinniness equates to worthiness or beauty. It will prompt individuals to do more harmful eating behaviors to attain or maintain a perfect body image.
Low Self-Esteem
According to a 2021 study, another common consequence of body shaming is low self-esteem. Stereotypes created by our society play a massive role in forming one’s self-image. For example, there is a misbelief that bigger or bulkier individuals are incompetent or lazy.
People exposed to these stereotypes could internalize and embody these beliefs, leading to low self-esteem. A diminished self-confidence is damaging to our mental health and could affect different aspects of our lives.
For example, individuals with low self-worth might struggle to advocate for themselves in social situations, leading to predicaments in creating meaningful relationships. Low self-esteem can also manifest as imposter syndrome, self-doubt, or a fear of failure, deterring one’s ability to reach one’s potential and pursue one’s goals.
Suicidal Thoughts
The link between suicide risk and body shaming is an alarming issue, especially among overweight adolescents. The overpowering nature of body shaming in society brings feelings of isolation, worthlessness, and shame.
These jaundiced perceptions can leave their mark on mental health, resulting in increased vulnerability, inadequacy, pressure, and self-harm thoughts.
How to Turn Body-Shaming into Body Positivity
Body shaming is everywhere. People may face constant judgment and scrutiny from family members, peers, and societal norms. Instead of internalizing these body shaming comments, we can work towards turning them into something positive.
Here are some tips to help you build positivity and overcome shaming.
Don’t Spend Too Much Time Online
Spending a lot of time on various social media platforms can undoubtedly add to your body dissatisfaction, loneliness, and anxiety and expose you to cyberbullying. And to avoid that, consider reducing your time spent online.
Doing so allows you to try other activities that boost your mood and allow you to use your creative potential. Try connecting to other people in person. Talking face-to-face is more rewarding than messaging or texting.
Or, try being active. Physical activities such as dancing, swimming, running, walking, and other fun sports can help elevate your sense of accomplishment, self-esteem, and confidence. Additionally, you can try practicing mindfulness through journaling, deep breathing, meditation, or yoga.
Confide in Someone Completely Trust
Individuals who experience body shaming often feel embarrassed or ashamed to confide in someone about their problems. However, this is no reason to handle body shaming on your own.
Talk to someone you trust for support and guidance. Inform these people about what you’re going through or experiencing. Having a safe and secure outlet to convey your emotions can help you overcome the humiliation and stress of being body-shamed.
If you have no one to talk to, don’t hesitate to schedule an appointment with a therapist or mental health counselor. These professionals can offer impartial advice to help you heal from the impact of body shaming and feel more empowered. They can also recommend medications to you to a medical doctor if necessary. For example, they can prescribe FDA weight loss pills as part of your treatment.
Develop a Healthy Attitude Toward Food
If you’re concerned about your weight, it’s quick to think that food is the enemy. However, it would be best if you didn’t do that. Whatever your weight is, food is not the enemy. You should cultivate a positive relationship with food. Here’s how:
⦁ remove all distractions while you’re eating
⦁ concentrate on the present moment
⦁ plan nutritious meals
⦁ enjoy food without guilt
⦁ avoid harsh self-criticism related to your body weight or food choices
Learn to Love Yourself
When you develop self-compassion, you safeguard yourself from body shaming. It’s because you cultivate a sense of acceptance and kindness towards yourself. How to develop self-love? Well, it’s a broad topic, but here are some tips:
⦁ do the things that nourish your soul and body
⦁ treat yourself with the same encouragement and kindness that you’d offer to a family member or friend
⦁ focus on the great things in your life
⦁ surround yourself with people who support and uplift you
⦁ practice mindfulness
⦁ celebrate what makes you unique
Avoid Negative Self-talk
Even though you can’t control or dictate what other people say about you, you can concentrate on the good aspects of yourself instead of dwelling on any flaws. Accepting your own perceived imperfections will free you from putting biased judgments on yourself or other people.
Dethroning negative self-talk with positive affirmations and thoughts can help you feel better about your body. Say, for instance, you have beautiful eyes or hair. These features are just as crucial as those others try to criticize or dislike. So, the next time you look at yourself in the mirror, be more thankful for these unique attributes.
Additionally, rather than repeating negative messages such as “I hate my body,” try to accept yourself without any ridicule. Tell yourself, “My body is beautiful as it is.”
Moreover, remember that your value is worth more than your body. As such, be proud of your qualities or individuality. Finally, if you’re not yet ready to accept body positivity, start with body neutrality. It means you respect and accept your body, whether you love it or not.
Practicing body neutrality highlights what your body can do instead of what it looks like. For instance, remember that your body allows you to experience the world around you, hug your loved ones, laugh, and walk.
Focusing on your body’s capabilities and functionality rather than appearance can help you develop an empowering and more positive relationship with yourself.
Conclusion
Body shaming has countless adverse and undesirable consequences on mental health. From depression and anxiety to self-harm thoughts, the impact of body shaming can be devastating. Nobody is perfect. As such, no one deserves to be attacked for their appearance. That’s why raising awareness to combat and stop body shaming is crucial. After all, everyone is beautiful and deserves to feel comfortable and confident in their body.
