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Body Image Information Kit Contents Body Image What is Body Image Healthy/Positive Image Negative Body Image Self-Esteem: The Process of Strengthening Self-Esteem Understanding Yourself Believing in Yourself Becoming Your Own Power Source Handling Criticism and Mistakes Body Acceptance Body Image & the Media How Media and Advertising Industries Generate and Perpetuate Poor Body Image Media Literacy: Understanding Media Messages Body Image Dissatisfaction among Males Enhancing Male Body Image Promoting Healthy Body Image Ways to Challenge Bad Body Beliefs Resources
How you see yourself when you look in the mirror or picture yourself in your mind What you believe about your appearance and your body How you feel about your body including height, shape, weight How you sense and control your body as you move One part of a persons larger self-image
The mental picture you have of your body + your thoughts and feelings about that picture
A clear, true perception of your shape. You feel comfortable and confident in your body You feel proud and accepting of your unique body and refuse to spend an unreasonable amount of time worrying about food, calories and weight You celebrate and appreciate your natural body shape and you understand that a persons physical appearance says very little about their character and value.
A distorted perception of your body shape You believe that parts of your body are different than they really are You are convinced that only other people are attractive & your body is a sign of personal failure You feel uncomfortable, self-conscious or anxious in your body
Negative body image Contributes to: disordered eating/eating disorders obsession with weight loss over-exercising steroid use depression fear of leaving home feelings of helplessness risky cosmetic surgery
We all may have our days when we feel awkward or uncomfortable in our bodies, but the key to developing positive body image is to recognize and respect our natural shape and learn to overpower those negative thoughts and feelings with positive, affirming and accepting ones.
*National Eating Disorders Association, 2002
Self-esteem
The real opinion you have of yourself How you value and respect yourself as a person Self-esteem has a direct effect on how you take care of yourself, emotionally, physically and spiritually.
Self-esteem and body image exert influences on each other it is hard to feel good about yourself if you hate your body
Source: Peel Public Health [Online]. Available: http://www.peelregion.ca/health/commhlth/bodyimg/bintro.htm [Accessed 8 June 2010]
Self-esteem
The real opinion you have of yourself How you value and respect yourself as a person Self-esteem has a direct effect on how you take care of yourself, emotionally, physically and spiritually.
Self-esteem and body image exert influences on each other it is hard to feel good about yourself if you hate your body
This kind of learning is not a quick fix, but an ongoing process of personal growth. This ribbon graphic guides you through the process of strengthening self-esteem in manageable steps. The ribbon helps you see that the knowledge and skills gained in one phase will also apply in the others.
Understanding Yourself
Self-Awareness
Many people are uncomfortable with, or haven't had the opportunity to learn positive ways to recognize and manage their emotions. Sometimes, they cope by denying their feelings or shutting them down. They may block them with their intellect, with eating or not eating, with drugs, alcohol, or cigarettes, or
other habits that can lead to difficulty. Sometimes they act on their emotions without thinking of the consequences, saying and doing things that they later regret. You cannot always control what happens to you. You can learn to interpret and manage your feelings. You can control the conclusions you draw from experiences about your own sense of self-worth, your thoughts, and how you will respond - your actions.
Recognizing Emotions
Emotional responses are the reason people care about anything. Although psychologists and philosophers still debate which emotions are primary, Paul Ekman has identified facial expressions for four core emotions recognized in people of many cultures. The 4 core emotions are sadness, anger, joy and fear.
Believing in Yourself
Self-Acceptance
A value is the worth that you place on something. Your values are what you believe in or consider being important. Re-thinking your values is important to strengthening selfesteem because they help you decide what is right and wise for you.
Your values help determine the guiding principles by which you live. They influence your decisions and the goals you set. For many situations in life, there aren't clear cut answers... including this effort to explore values.
Believe it or not, these negative thoughts serve a purpose. If you are anxious about trying something new and your own thoughts say, "I can't do that! I'm a stupid fool to even think of it! " - you are likely to listen, not give it a try, and, sure enough, your anxiety is relieved. The critical voice protects you in a backward kind of way from fear of failure and rejection. Negative thinking may become automatic - ingrained in your self-image and you end up living your life that way. Tuning in to your personal thoughts is the first step in doing something about negative self-talk.
Positive Self-Talk
Once you become aware of how your self-talk sounds, imagine what a kind, supportive voice would say. Picture a person being encouraging to you. This could be a grandparent, a coach, a favourite teacher or friend. Here's what an encouraging person might say: "Go ahead. Give it a try. You do have the skills required to do the job. You deserve this promotion!" "You're good!" "Good for you! You did very well!"
Whatever the outcome, the learning that takes place is applied to the next challenge. For almost every great idea, there are several trial runs, and some of the highest achievements are the result of the failure of an initial idea. Dreams are by nature connected to your values and what you feel passionate about. Use this enthusiasm to turn your dreams into goals with action plans. Share your goals with people you care about and who may support you in reaching them.
Body Acceptance
Goals, Premises, and Beliefs
You are completely good enough just as you are now. You can be happy and healthy no matter your size or appearance. Dont worry about optimal happiness or health just good enough. Take a middle ground approach to the importance of appearance, neither minimizing nor overemphasizing it, ie, it does matter some, but not as much you think. Eat and exercise now as you would, if you were your ideal weight and knew you always would be, no matter what you did or didnt do. Be accurately informed about weight, food and health issues. Understand that no one knows for sure whats best when it comes to health and weight: we just make educated guesses based on the research we have so far. Appearance is just one part of your self-esteem and self-worth; what else makes you valuable? Challenge the idea that only thin people are happy and healthy. Try to be accepting and tolerant of others and yourself. Stop seeing other women as competition and stop comparing yourself to them. Take good care of yourself physically, mentally and spiritually. Find the courage to fight prejudice about size and weight whenever and wherever you can. See yourself as someone who deserves respect, care and joy, no matter what your weight. Live your life exactly as you would if you were your ideal self, inside and out!
_________________________________________________________________ EveryBODY is a Somebody!
ENCOURAGE DIVERSITY BY CELEBRATING YOUR OWN AND OTHER PEOPLES BODIES AS THEY ARE!!!
Reality Check
Body features in the media are enhanced with props, lighting angles, and computer techniques. Shapes and sizes are altered. Blemishes, freckles, lines, wrinkles, skin folds and any other unwanted features are edited out. Body features from photos of different people are combined to create the "perfect" image. "Body doubles" are common in films when body parts of lead actors don't measure up to the "perfect" image. Photo images can be completely computer generated to fit the look of the day.
The physical images presented in the media are flawless in every way. Nobody looks that "perfect" naturally - not even the models themselves. The media message is that if you try hard enough, spend enough, suffer enough, you can have the look you want... that shaping your body will somehow bring you success and happiness.
The body does not follow fashion trends. If you have been persuaded to think that your body is not good enough, you may be trying to reach unrealistic and unhealthy goals. Too many young women aspiring to today's ultra-thin look literally starve themselves. Some are over-exercising or risking damage to their bodies with steroids. Plastic surgery and implants have their own health risks. The price of trying to achieve the "perfect" look may include an eating disorder such as anorexia, bulimia or compulsive overeating due to the extreme efforts required to maintain this look over time.
Most everyone wants to feel fit and look good. For lots of people, new clothes and changing hairstyles are fun ways to express themselves. Magazines, websites, TV, movies, are a big part of our leisure time, and are fun as long as you don't shape your whole life around what you see. Be aware of the "flawless" images, the stereotypes based more on looks than on talent, and the put-downs of people who don't fit the narrow definition of ideal. Be aware of ads that turn people into objects, sexualize young children and depict violence.
How the Media and Advertising Industries Generate and Perpetuate Poor Body Image
Fashion media and advertising industries have not by themselves caused the increased incidence of eating problems, but they have contributed to generating and perpetuating it. Heres how 1. Lending reality to the false. Everyone should be thin Do all the right things and you will be thin. What about genetics? Can contribute to self-blame when they dont succeed 2. Selling magic solutions for mythical problems. Media make a statistically unusual body/shape and make it the ideal, while describing something usual as ugly. Ads for cosmetic surgery as an instant way to look like the ideal 3. Normalizing the abnormal Women are distrusting their appetites and trust diet instruction Recipes in womens magazines look nice but isnt much food at all. They are reassured it is enough food and when they feel hungry and eat more, can lead to feelings of guilt. 4. Representation is very limited Have to look hard to find ads that represent women who dont fit the cultures ideal size/shape Ads represent body size/shape of a very small % of women 5. Creating an atmosphere of insecurity. The media contributes to encouragement of an atmosphere of weight preoccupation amongst women Contributed to widespread body dissatisfaction, useless dieting and dangerous eating problems.
Coy Behavior: Women blushing, looking away, covering their faces reinforce the cultural attitude that women should be coy. Irrelevant Sexualization of Women and Girls: no matter the product, sex sells. Alcohol, soft drinks, jeans. Also the sexualization of children is never appropriate and is HIGHLY objectionable. Diversity: Media need to reflect the full spectrum of diversity and experiences. All shapes, sizes, races, ethnicities, ages, expressions of sexuality and ranges of physical capability. And they need to be represented in non-stereotypical, non-racist media portrayals. Refer to the Media Literacy Handout found in this info kit to further understand media messages and think critically about them!
Eating disorders in males typically involve a competition to stay more defined than other men (University of Iowa Health Care, 2002) Gay and heterosexual men have equivalent levels of body esteem, satisfaction with body shape, and desired levels of thinness (Yelland Tiggermann, 2003). However, gay men are more likely than heterosexual men to be treated for eating disorders Disordered eating and exercising behaviors among men are associated with obsessive feelings of inadequacy, unattractiveness, and failure The viewing and purchasing of muscle and fitness magazines was associated with body dissatisfaction in both gay and heterosexual men (Duggan & McCreary,
2004)
Men involved in sports that emphasize strict body weight adherence (such as swimmers, runners, wrestlers) are at higher risk for developing eating disorders such as anorexia nervosa and bulimia (Ennis, Drewnowski, & Grinker, 1987; Knowlton,
1995)
Research shows that young men tend to see themselves thinner and less muscular than they actually are. In contrast to women with body image concerns, who typically seek to shed pounds and achieve a specific body weight, men with body image concerns want to bulk up. Men are socialized not to discuss their body image concerns, and their silence may lead to feelings of isolation, distress, depression, and anxiety. The Drive for Muscularity in young men has been associated with low self esteem, neuroticism, and perfectionism (Davis, Karvinen, & McCreary, 2005). The drive for muscularity becomes pathological when it causes significant distress and interferes with social and occupational functioning. Any of the following signs are cause for concern:
Neglecting school, work, family, or friends to spend more time at the gym Persistent fear and anxiety of appearing too small The use of steroids or other performance enhancing drugs Information provided by: Milwaukee School of Engineering Counseling Services
Be critical of the media and the claims you read: who is making the claim? Are they someone you think you could trust? Do you even want what is theyre selling? Be fit and be healthy for yourself, not because the media tells you its vital to your success as a man Ask yourself: what would I have to give up in order to look like those muscle men? Time? Money? My health?
This approach encourages self-acceptance by honoring the natural diversity in body shape and size and by exposing societal prejudice and discrimination against larger individuals It promotes the benefits of physical activity by encouraging social, pleasure-directed movement Finally, it helps people to re-connect eating to internally-directed hunger, appetite and satiety cues, leading to a more normal, peaceful relationship with food and body The goal is to help people make positive changes to improve the quality of their lives regardless of weight status The end result will be a culture that is less judgmental and more truly diverse, and individuals who lead healthy fulfilled lives by honoring and caring for the bodies they already have.
The Health At Every Size (HAES)/ Size Acceptance approach has 3 major components. These components are outlined in the table below. Health At Every Size: Major Components Component Size and Self-acceptance Description Affirmation and reinforcement of human beauty and worth irrespective of differences in weight, physical size, and shape.
Physical activity
Support for social, pleasure-based movement for enhanced quality of life. Calorie burning and weight loss are not the goals of the activity.
Normalized eating
Support for discarding externally imposed rules and regimens for eating and attaining a more peaceful relationship with food by relearning to eat in response to hunger and fullness cues.
Size and Self-Acceptance. Acceptance of oneself and their size is seen as the cornerstone of HAES. Self-acceptance is a declaration that, just as human worth is not based on race, color, or class; it is also not dependent on body weight, shape, or size. Sizism may likely be the last culturally accepted prejudice against individuals who do not live up to our unrealistic societal standards. Like racism, sexism, anti-Semitism, and homophobia, this sizism: Is based on visible cues, i.e., the fat person is discriminated against primarily because of the way the person looks defines an entire group of people numbering in the millions within a narrow range of negative characteristics and behaviors elevates the status of one group of people at the expense of another and serves as a vehicle for the bigots own anxieties, frustrations and resentments.*
*Goodman, W.C. The Invisible Women: Confronting Weight Prejudice in America. Carlsbad. CAGruze, 1995.
This prejudice results in rampant social, economic, and educational discrimination against larger individuals.
Read more about Size Acceptance and why dieting doesnt work in our Health at Every Size info kit!
1. Encourage diversity by accepting your own and other peoples' bodies as they are. Don't believe that there is only one ideal - skinny for women, muscular for men. Just as blondes and brunettes, brown eyes and blue are all attractive, so are a variety of body shapes and sizes! 2. Do not participate in jokes that belittle another person - especially ones based on appearance. And don't let others do it around you. Speak up, be the one to say, "That's not funny. That person has feelings." Develop a sense of humor that isn't based on putting others down. 3. Practice what you preach - if you tell others you like them for who they are, and not just how they look, apply it to yourself. Like yourself for who you are, for all the things that make you unique. 4. Don't believe everything you see! Remember marketing is intended to make you feel like you need whatever they're selling - in order to do that, you have to feel inadequate somehow. Question, question, question!!! Look at ads with a critical eye. 5. Think about what you really value in people and then focus on that. Compliment people on the things that truly matter - not the number on the scale. 6. If you suspect someone is in trouble, don't judge. Don't be critical. Remember that this is an illness - treat them with the respect and concern you would if it were any other illness. 7. Put your money where your mouth is - support advertisers who buck the system and use realistic sized models. Write to the ones who don't and let them know you find it offensive. 8. Stop talking about food, weight and body in social situations. It's dull and it leaves everyone feeling bad. Talk about truly "weighty" matters - things you really care about. 9. Reduce competition. You don't have to the be the thinnest, funniest or anything-est. You are just you - stop comparing! 10. Remember that food and body size only have power over you if you let them. You are so much more than these things - don't let them control your life!
Student Health Services Health & Performance Centre J.T. Powell Building J.T. Powell Building Monday to Friday 12pm 10pm during Fall/Winter semester Lynne Skilton University Centre Rm 107
519-824-4120 Ext 53327 519-824-4120 Ext 52131 McNally House 519-824-4120 Ext 55002 519-824-4120 Ext 52670 519-824-4120 Ext 58559
Off-Campus Resources
Family Physicians Speak with your family physician to request a referral Homewood Health April Gates Centre In-patient program Psychiatrists Physician referral required Dr. E. Mulder Organizations National Eating Disorders Information Centre, Toronto, ON Sheenas Place