Online issues and worries: online body image and self-esteem

What is a healthy body image?

Your body image can change based on different factors. Sometimes it might be positive and sometimes negative.

You don’t need a ‘perfect’ body to have a healthy body image, and it would be very hard to find anyone who considers their body to be perfect.

A healthy body image means that you are comfortable with your body, as it is right now, and you feel positive about the way that you look.

This includes the way you think about your physical appearance, and how you judge your self-worth. People with a healthy body image are more likely to have good physical and mental health.

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How can being online impact on my body image?

Lots of people choose to share photos and videos of themselves online but these are likely to be the ‘best of the best’. Someone might post a single photo, yet what you don’t see is the hundreds of others that may have been taken to achieve the ‘perfect’ shot.

People are less likely to post boring images or talk about their low moments, so always keep in mind that you are only seeing what others want you to see, and it’s been chosen for a reason. Online content may be ‘genuine’ in that those events actually happened, but they might not reflect the whole reality of that person’s life.

Images can also be edited and have filters applied, for example to change someone’s body shape, colourings or texture, or to apply effects like make-up. These can be hard to identify, so it’s not always clear that any changes have been made.

Even knowing that not all the content you see online is reliable, it can be easy to compare yourself and your life to the photos and videos that other people share. This can impact on your body image or self-esteem.

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Why do celebrities and influencers appear so perfect online?

The content that influencers and celebrities post is designed to be aspirational and exciting. To achieve this, many people may be involved behind the scenes, including hair and make-up stylists, wardrobe consultants, nutritionists, personal chefs, fitness trainers, content writers and social media agents!

The final images that you see online may also have been carefully planned in terms of the styling and set-up, and further changed with editing, to achieve the best possible results.

Every post will have been carefully chosen to show you the parts of their lives that they want you to see. This can lead to the promotion of body and beauty standards that are very difficult or even impossible to achieve.

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People are judging the way that I look, what can I do?

It’s never okay to judge someone based on their looks or physical appearance. The way that you look is a reflection of your identity and personality, and that’s unique to you.

The world would be a very boring place if we all looked the same, and diversity should be celebrated. What matters is the way that you feel about yourself, and that you’re doing what makes you happy and boosts your self-esteem.

Celebrate yourself and embrace your individuality, and if someone is being unkind online (or offline) about your appearance then it’s important to tell someone that you trust, so that the behaviour can be reported.

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What can I do to feel my best online?

• Try to follow accounts or users that promote body positivity, celebrate physical diversity and, more importantly, make you feel good about yourself.
• Model body positivity in your own posts and content and recognise that what you post online can impact on others. By using body-positive language you can set an example, challenge what you’re seeing online and demonstrate that no beauty standard or ‘ideal’ is better than another.
• Build a support network. Your close friends know you best and understand you. Look out for each other online and take time to talk about how you’re feeling.

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Going online is affecting how I feel about myself, what can I do?

Take a break

The links between social media and self-esteem are well documented, and the longer you spend online, the more likely you are to see the content that is affecting you. You don’t have to switch off completely, but taking some time out can really help to reset how you feel.

Take control

Unfollow or mute any accounts or hashtags that are negatively affecting your self-esteem or well-being and uninstall any apps that make you feel worried, upset or uncomfortable, including about your own body or appearance.

If you see any adverts in the media or online that you feel promote an unhealthy body image then these can be reported to the Advertising Standards Authority, and often within the apps that you use as well.

Keep perspective

Try to avoid comparing yourself to others. Remember that what you see online is not likely to be the ‘full’ picture of someone’s reality. Nobody’s life is perfect, despite the way it might look.

Your value as a person is not reflected in the number of ‘likes’ your posts get or the number of followers that you have.

Find a healthy balance

Focusing on other things that you enjoy can be a great way to improve how you feel. You could try:

• spending time with people who make you feel positive and happy
• reading a book or watching a movie
• getting moving – exercise can give you a boost in energy and have a positive effect on physical and mental well-being
• learning a new skill – trying a new activity can help to build confidence and be a really positive experience

Be kind to yourself

Writing down some positive things about yourself, and the things that you are grateful for, can be a helpful way to stay positive. Some people do this at the end of each day. Think about the things you like best about your personality, and if you’re struggling think about how your friends and family would describe you. You could even ask them to write a list for you.

Look at the bigger picture in terms of your overall physical and emotional well-being too. For example, are you getting enough good-quality sleep, eating properly, and enjoying a whole range of other interests? If your online activities are negatively affecting other areas of your life, think about what steps might be needed to redress the balance.

Talk to someone about how you are feeling

If what you're seeing online is directly impacting on you in a negative way (for example in terms of your eating or exercise habits, or feelings of self-worth) or you are worried about a friend, then it is really important to talk to a trusted adult for advice and support. This could be a parent or carer, a staff member at school, your GP, or another adult whom you feel safe talking to.