Effective Strategies for Overcoming Negative Body Image in Photos
Body image is our perception of our body and appearance, which exists along with ever-changing thoughts and feelings about our body.
Think of body image as a spectrum ranging from negative thoughts and feelings towards our body (yes, even hatred) to positive feelings towards our body. However, it's important to note that the spectrum is not straightforward and can hold a lot of nuances. Positive body image is not the opposite of negative, and we may experience both at the same time for different parts of our bodies. Similarly, getting to the positive end from the negative does not mean simply engaging in opposite actions. With this, holding compassion and grace for ones-self is important because feelings can fluctuate daily, even hour to hour, and we may feel a combination of these feelings at different times or towards different parts of the body. No two lived experiences are the same.
Body image holds so much of our lived experience, making it a complicated and dynamic part of our psyche. It combines our experiences, external influences, sense of self, systems of construct, culture, etc. But, one thing that unites us as humans is this: we all have experience of living in a body. We often share experiences of insecurity and self-questioning. Occasionally, we all likely find ourselves body-checking and feeling negatively about our bodies. One of the ways this commonly shows up for folks is through photographs. Photos may activate feelings towards a past version of yourself, the current version of yourself, or comparing yourself to a friend or even a well-known public figure. These all may be forms of body checking and comparison, likely not leading to positive thoughts or felt sense. When we notice that certain influences negatively impact our body image, we try to reduce our exposure to them or their impact on us.
No matter what we look like, it is possible to get to a place where looking at pictures does not spark such an intense reaction. You may be asking, but how do we help prevent this negative spiral? Here are some helpful tips to try when you feel like a photo activates negative thoughts and feelings
Tips For Body Image and Photos:
48-hour rule
Make no judgment or decisions to keep, delete, post, untag, or edit the photo for at least 48 hours.
Identify the voice
Can you identify that the voice of judgment is not your own? We have been taught by diet culture, social media, culture, etc., to look for flaws and imperfections.
Adjust your focus
What do you notice when you first look at the photo? Are you only seeing yourself? Can you see the other people or the photo as a whole?
Do you notice only focusing on how YOU look or a particular part of your body? Zoom out and choose a different focus: your smile, laughing at a funny moment, the scenery, the memory, etc.
Fact-check photos
Remind yourself of the facts: so much goes into getting a "good" picture (lighting, angles, photographer, etc.) - it's okay if it doesn't come out "perfect"; it's probably not an accurate representation.
Refresh the memory
What took place while taking this picture? Looking back on it, are you doubting the fun or forgetting your experience while the photo was taken?
Can you remember the memories of the day as a whole rather than this small moment in which the picture was taken?
Don't let the photo define you
Are you noticing that the picture indicates a level of worthiness for you? What makes a photo "worthy" of being shared? Do those rules apply to all or just you? What would it feel like not to share and compare?
You are not alone…
It can be tempting to edit/alter your body in a photo.
Pause here. Can you delay this?
What is the purpose of taking photos anyway?
What would it feel like to post an unedited photo?
Struggling with body image concerns? Contact CV Wellbeing today for personalized guidance and support in your journey towards positive self-perception.
