Body image and self-esteem always go hand in hand, regardless of age and gender. May it be by oneself when looking in the mirror or comparing with others. Social media and media portrayals also play a major role when it comes to body image. Society often promotes the ideal body as muscular for men and hourglass for women. However, must this ideal apply to everyone? Diversity in body shapes and sizes is natural, and this thought must be embraced, thereby promoting an inclusive and supportive environment.

What Is A Body Image?

Think of your body as a puzzle, and your body image is how you feel about that puzzle. Sometimes you would feel like all the pieces fit together and you feel great. However other times, you might feel like some pieces are missing and that's okay too! The essential thing to remember is that every puzzle i.e every body is unique and special .

What Is Self- Esteem and How Is It Related to Body Image?

In simple words , it is how much you like and believe in yourself. If you feel good about yourself,self esteem is high. Likewise, if you keep doubting yourself , self esteem is low .

Photo by  Tim Mossholder Team  on  Unsplash

How to Embrace a Positive Body Image and Self-Esteem?

Embracing a positive body image and self-esteem means feeling good about your body and what it can do. It is self-acceptance that every body is unique, and there's no need to compare. It is understood that bodies are not about being looked at but about the things your body does for you.

- A acronym to understand positive body image : 

Believing in One’s Dignity , Yielding to

Individuality , Mindfulness , Acceptance , Growth and Empowerment. 

Photo by  Caroline Veronez Team  on  Unsplash

““We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be?””
- - Meghana Markle

This quote by Meghana Markle, brings a few questions to mind: would you treat your bestie the same way you treat yourself when you look at yourself in the mirror? Would you compare your bestie with others like you compare your body with everyone else’s? Would you only see flaws in your bestie like you do with yourself?

I'm sure the answer to the above question is a big NO. Imagine a world where you are your own best friend and mirrors are your allies, not enemies. Instead of seeing flaws, each reflection uncovers a new, beautiful feature to cherish. It's like discovering a treasure within yourself—realising that you are the gem.

Let's Explore A Few Ways In How To Embrace Your Uniqueness And Boost Your Confidence: 

a.  5 minute rule 

 It can be very difficult when someone comments negatively on your body. You can find yourself feeling low just after hearing the comment. Give yourself 5 minutes to step away and process your emotions. During this time:

• Acknowledge your feelings           

• Take deep breaths           

• Challenge negative thoughts           

• Have self-compassion           

• Reframe the situation

Photo by  Lukas Blazek Team  on  Unsplash

b.  5-4-3-2-1 technique

Know about the 5-4-3-2-1 technique? Let's tailor it to our positive body image version:

• Think of 5 things you love about your body

• Feel four sensations of comfort:

ie do anything that makes you feel comfortable, like sleeping with a cosy blanket, hugging a loved one, etc.

• Listen to Three Positive Affirmations:                 

- I feel comfortable and confident in my body.                 

- I love my body.                 

- I'm so thankful for my body.

(Repeating these types of affirmations when looking at yourself in the mirror is also one of the great ways to embrace positive body image.)

Photo by  Cate Bligh Team  on  Unsplash

• Visualise Two Moments of Body confidence: Think of moments when you felt confident

• Express one self-love act : anything that you like doing could be as simple as going on a walk in nature or meeting your loved ones. These things may seem basic, but including them in your daily life can work wonders.

Photo by  Courtney Cook Team  on  Unsplash

c. Compliment Jars And Vision Board :

You can have a jar filled with things you like about your body, and whenever you don't feel confident you can read from it . Additionally, you know how we make vision boards at the end of the year for the upcoming year? You can make one as a visual representation of affirmations, images that promote self acceptance, self compassion and body positivity.

Photo by  Dakota Corbin Team  on  Unsplash

Heart It Out is a mental health initiative in Bangalore. If you feel like talking to someone, we're here for you. We understand how tough it can be, and we believe you deserve to feel confident about your body.