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A group of young people laughing together outside on a bench. Group includes two black girls (one in a wheelchair), one black boy, and a white boy.

Body image

Body image is how we see, think and feel about our own body. Lots of people get worried about how they look or what other people think. If you're finding it tough to feel good about your body, we have some advice that can help you.

What is body image?

Body image is all about how we see and feel about our body, and how we think others see us. There are lots of ways we can think about our body and appearance. Sometimes, you might feel good about your body, while other times you might struggle with how you look.

These thoughts and feelings are often influenced by what’s happening around you. Below are some of the things that can shape how you feel about your body.

  • The media showing only one type of body as “fit and healthy”.
  • Comments from friends or family about your body.
  • Social media promoting a “perfect body” image.
  • Clothes in shops only fitting certain body types.
  • Adverts and health campaigns that encourage diets and weight loss.
  • Lessons at school on what a “healthy body” is supposed to look like.

If you find yourself comparing your body to what you see every day, you’re not alone. Lots of us are influenced by these things and it can really impact our mental health. But there are people who can help you get through this and things can get better.

Body image isn’t just about weight

Struggling with your body image can also look like:

  • comparing how you look with friends or people you follow on social media
  • hiding your body because you feel ashamed by it
  • struggling to find clothes for your body, particularly if you have a physical disability
  • feeling misunderstood about your body when people make assumptions about things, like why you might need a wheelchair
  • feeling like you’re not attractive enough
  • birthmarks, surgery scars or acne affecting how you feel about your appearance
  • feeling like your body does not match your gender
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Sophie, 21
My experience of alopecia and hair loss
What I learnt from unashamedly going out with my acne on show was that I deserve to be seen as more than my skin. Our skin is not a reflection of what we have to offer to the world.
Rowan, 24
Acne and mental health: how I improved my self-confidence

How can body image affect my mental health?

If you’re struggling with body image, this can have a big impact on other areas of your mental health. You may find everyday tasks more difficult, like eating, getting dressed or going out with friends, which can impact your mood. For help and support, take a look at our guides.

If you’re finding it hard to feel good about your body, you might think it’s a good idea to change your eating habits so you can feel more in control of how you look. This could mean changing what, how much, or how often you eat. But if these changes start to take over your life, you might be struggling with an eating problem.

Get more advice on eating problems

Struggling with body image can happen at any time, but it’s especially common to have these thoughts during puberty. That’s because during puberty your body releases hormones that make you more aware of how you look and of other people’s bodies. These changes happen to everyone, but they can sometimes make you feel anxious or out of control.

Three young people sitting together in a park.
Puberty was a traumatic time because my body began changing in ways that felt completely at odds with how I saw myself.
Charlie, 20
My experience of an eating disorder as a trans man

Body dysmorphic disorder is a mental health condition where you constantly worry about flaws or defects in how you look. You might focus on a specific part of the body, like your hair, nose or skin, or you might be focused on overall body size and shape. Often these flaws are not noticeable at all to others.

A girls listening to music sat on a wall in the park.
Despite having been in anorexia recovery for years now, and having pushed through the worst of it, I can still struggle with body dysmorphia. Originally, I felt frustrated by this and couldn’t work out why it was still lingering on, and then I discovered a correlation that changed my perspective completely.
Hear more from Molly, 18, on how mantras help her cope with body dysmorphic disorder

What to do if you're struggling with body image

There’s no single type of beauty – everyone sees it differently. And there’s no right or wrong way to look. But accepting the way you look can be hard. Here are some things you can do if you’re struggling.

  • Be kind to yourself

    Try not to compare yourself to the many images you see online, in the media or on TV. These images are often digitally changed to make them look “perfect” and they don’t reflect how people look in real life.

  • Notice how social media affects you

    Social media can create a lot of pressure to have the “perfect” body. If there are accounts that make you feel bad, unfollow them. Try to follow accounts that make you feel good instead.

  • Focus on the good things

    Make a list of things you like about yourself, and the parts of your body that you like.

  • Spend time with people who make you feel good

    Surround yourself with people who make you feel good about yourself. It might help to write down the nice things people say to you, and not just what people say about your looks. Remember, people value you for lots of reasons.

  • Think about what you’d say to a friend

    Think about what advice you would give a friend if they told you they were struggling with the way they look. Remember that advice whenever you have negative thoughts about your own body.

  • Talk to someone you trust

    Share your feelings with someone you trust, like your parents, a teacher, a close family friend, or a faith leader.

If you’re feel unable to cope, or particularly worried about one part of your body, talk to your GP. They can listen, tell you about local services and support groups, or suggest specific treatments to help you feel better.

How to speak to your GP

Body positivity

Body positivity is a movement all about accepting and celebrating all bodies, no matter their type, shape or size. It encourages us to see a variety of different bodies on social media to help us feel better about our own body and the way we look. If you’re struggling with your body image, body positivity can help. Celebrating the variety of body types can help you start to feel more comfortable and confident in your own appearance.

But changing the way you think about your body takes time. Some days will be harder than others, and that’s okay. Accepting your body is a journey.

A young Black woman sitting on a bench in the park. She is smiling.
Change, recovery, and healing – these will take time. Set goals, but don’t set unrealistic ones: you are not racing against anyone else other than the person that you were.
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We need to realise that behind the 'perfect bodies' that we see on Instagram are often personal trainers, specially-planned diets, makeup artists, fashion designers, and Photoshop! What you typically see in magazines, on TV and on social media, is not real.
Honor
Two young Muslim women in headscarves talking.
It’s remarkable what our bodies go through to keep us alive! Your body does not need to look a certain way to be appreciated, that is not its purpose. All bodies are beautiful, and no two bodies look the same. That’s what makes yours so amazing.
How to cope if social media affects your body image
Ultimately, true beauty is not about how you look. It's about how you are as a person and how you make others feel about themselves.
Lily
The truth is you are SO much more than how you look. You are unique in every possible way. No one else has your experiences, your passion, your way of living, your smile, your heart and soul. You are YOU. And that is worth celebrating.
Instead of focusing on commenting on the physical appearance of your body, you could think about things that your body does that you're thankful for. It's really important to remember that it might take a while – and that's okay. Changing your mindset is something that takes time, but it'll be worth it in the long run.
Amrit

How you can support someone struggling with body image

If you have a friend or family member who is struggling with their body image, your support can make a big difference. Here are some ways to help.

  • Help them think positively about themself.

    Encourage them to focus on what they like about themselves and what they can do, not just how they look. If you're not sure what to say, try writing a list together of their good points. They can keep this list for days when they need a reminder of all the good things about themselves.

  • Practise positive self-talk together.

    Sit together in front of a mirror and thank your bodies for all the positive things they do. This might feel a bit strange at first, but doing this together can encourage them to see the positives in their body and help them to love themselves.

  • Help them create a safe space online.

    Support them to create a positive online space and find accounts to follow that celebrate diversity. Send them messages to remind them how brilliant they are and let them know they matter.

  • Suggest they look for support.

    If you think their feelings around body image are becoming overwhelming, encourage them to see their GP for professional help.

Real stories from young people

More information and advice

Struggling with body image can impact lots of areas of your mental health. Get more tips and advice in our guides.

Get help now

If you're struggling with how you feel about the way you look, there are services that can help.

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