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How Katy teens can improve their body image and feel better about themselves

Teen with poor body image

How Katy teens can improve their body image and feel better about themselves

Guest Post from Wilson Counseling

It’s hard to feel good about your body

Being a teenager can be tough, and one major challenge is dealing with body image and self-esteem. With social media showing reel after reel and image after image of totally unrealistic and idealized bodies, not to mention peer pressure at school (we’ve all seen those perfectly made-up girls who seem to have it all together), it’s easy for you to feel self-conscious about your appearance. These outside  influences can lead to negative self-talk: “I am not that pretty”, “I am fat”, or “My fit sucks.” These influences can also lead to  a distorted perception of what’s considered ‘normal.’ 

Importance of Addressing Body Image and Self-Esteem Early

How can you start to feel better about yourself? It’s crucial to tackle body image and self-esteem issues head-on and early on. You may be asking why bother dealing with this? Doesn’t everyone feel crummy about themselves? Trust me, it’s worth working on your self-image because a healthy self-image will mean you have a more confident, fulfilling life. 

The way we perceive ourselves impacts everything: relationships, academics, and mental well-being. When you learn to embrace and appreciate your body from an early age, you carry that positivity into adulthood, setting the stage for a happier, more successful life. One thing leads to another. 

Understanding Body Image and Its Significance

Alright, let’s break this down! Body image is all about how a person perceives their own body. It’s like the mental picture we have of ourselves — how we think we look, how we feel about our bodies, and how we believe others see us. If you are a teenager in Katy,  body image is a big deal. It’s tied to self-esteem, confidence, and mental health. When you have a positive body image, you tend to feel good about yourself and your abilities. However, a negative body image can lead to self-doubt and emotional struggles. A little bit of work on your body image now will keep giving back for the rest of your life. 

What influences your body image

Hey there, influencers! No, not the Instagram kind, but the cultural and social influences that shape our thoughts and feelings about our bodies. Society bombards us, and especially teens, with ‘ideal’ body standards through media, magazines, TV shows, and especially social media. These ‘ideals’ aren’t always realistic or healthy. Peer pressure also plays a big role; trying to fit in and meet these so-called standards can lead to poor body image and self-esteem. It’s like trying to squeeze into a pair of jeans that just don’t fit. Understanding how these external pressures affect us is the first step in breaking free from their grip and building a positive body image.

How does social media affect your body image?

I am not going to suggest that you get rid of social media. It can be a good way to stay connected with friends or learn about what is going on. However, I would recommend that you limit your social media use and have some times during the day when you put up your phone and turn off social media. You will feel way less stressed out and feel better about yourself, trust me. 

Here are some of the negative images of social media on your body image

  • Comparative Nature: Social media often presents an idealized version of beauty, which can lead to body image issues among teens. Many teens compare themselves to these unrealistic standards, contributing to feelings of inadequacy or dissatisfaction with their own bodies.
  • Increased Body Dissatisfaction: Research suggests that the amount of time spent on social media is linked to higher levels of body dissatisfaction among adolescents. Constant exposure to carefully curated images and lifestyles can make teens feel pressure to conform to these ‘perfect’ ideals.
  • Impact on Self-Esteem: Excessive use of social media, particularly platforms like Instagram and Snapchat where images are a primary focus, has been associated with lower self-esteem in teens. The constant exposure to retouched images and filters can distort perceptions of reality and self-worth.
  • Rise of Cyberbullying: Social media provides a platform for negative commentary and cyberbullying related to appearance. Negative comments about one’s body can significantly impact body image and self-esteem, leading to severe psychological effects.
  • Gender and Body Image: Studies indicate that both girls and boys are affected by social media’s influence on body image, although the pressure tends to be more prominent for girls. The focus on thinness and muscularity can drive disordered eating behaviors and excessive exercise routines.
  • Advertising and Endorsements: Teens are often exposed to advertisements promoting diets, weight loss products, cosmetic procedures, and beauty enhancements. These advertisements can reinforce negative body image perceptions and a desire to achieve an unrealistic standard of beauty.
  • Filter Use and Body Dysmorphic Concerns: The use of filters on social media platforms can lead to concerns related to body dysmorphia, where individuals perceive flaws in their appearance that may not be as significant as they believe due to the influence of augmented or edited images.

Differentiating Between Healthy and Unhealthy Body Image

A healthy body image is like wearing a pair of glasses that help you see yourself accurately and positively. You appreciate your body for what it is, recognizing its strengths and uniqueness. On the flip side, an unhealthy body image is like wearing foggy glasses that distort your view. It’s when you constantly compare yourself to others, focus on perceived flaws, and feel pressure to meet unrealistic standards. The goal is to clear that fog and see yourself clearly — accepting and loving yourself for the incredible individual you are! It’s all about fostering a positive relationship with your own body.

The Power of Self-Talk in Shaping Body Image and Self-Esteem

Ever noticed that little voice inside your head that comments on how you look and feel? That voice can be a real jerk sometimes.  That’s your self-talk, and guess what? It has a major say in shaping how you see yourself and the level of confidence you carry. Negative self-talk can be a real party pooper, magnifying perceived flaws and insecurities. On the flip side, positive self-talk can be your best cheerleader, boosting self-esteem and helping you embrace your unique beauty. It’s like having your personal confidence coach 24/7, and the trick is learning to make it your biggest fan!

Strategies to Recognize and Replace Negative Self-Talk with Positivity

Alright, time for some mental karate moves! When negative self-talk tries to throw shade on your confidence parade, it’s time to fight back. First, you’ve got to be the detective of your own thoughts, catching those negative whispers in the act. Once you’ve spotted them, it’s all about flipping the script. Replace those pessimistic phrases with positive, empowering ones. It’s like turning a cloudy day into a sunny one but in your mind! With practice, you’ll become a black belt in positivity, and negative self-talk won’t stand a chance.

Daily Positive Affirmations to Brighten Your Teen Spirit

Hey you, rockstar! Positive affirmations are like little love notes for your soul. They remind you of your worth and potential, boosting your self-esteem. Here are a few affirmations to kick-start your daily dose of positivity: “I am strong, inside and out,” “My uniqueness is my strength,” and “I embrace my imperfections, they make me beautifully me.” Repeat these like your favorite song lyrics, and watch how they sprinkle a bit of magic in your day. You want these positive statements to push out the big old jerk negative voice that sneaks back into your head. Remember, you’re awesome just as you are!

Teen with positive body image

Here’s a list of affirmations that teens can use to uplift their spirits and embrace their unique beauty:

  • **I am unique and beautiful just the way I am.
  • **I love and appreciate my body for all that it does for me.
  • **My worth is not determined by my appearance; I am valuable just as I am.
  • **I choose to focus on what I love about myself, inside and out.
  • **I am deserving of love, respect, and kindness from myself and others.
  • **My body is my home, and I choose to nurture and care for it with love.
  • **I am more than my looks; my character and kindness define my true beauty.
  • **I radiate confidence, grace, and positivity.
  • **I honor my uniqueness and embrace my individuality.
  • **I choose to see the beauty in diversity, including my own unique features.
  • **I am proud of the progress I am making towards a healthy and happy me.
  • **I let go of comparison and embrace my own journey.
  • **I am strong, capable, and can achieve anything I set my mind to.
  • **My worth is not defined by a number on a scale or the size of my clothes.
  • **I am deserving of self-care, self-love, and self-respect.
  • **I appreciate the beauty in others without diminishing my own.
  • **I radiate positive energy and attract good things into my life.
  • **I am grateful for the unique qualities that make me who I am.
  • **My confidence grows as I focus on the things I love about myself.
  • **I choose self-acceptance over self-criticism; I am enough.

Importance of a Balanced Diet, Regular Exercise, and Adequate Sleep for Positive Body Image

Let’s talk about the trio of goodness that can do wonders for your body image. A balanced diet, regular exercise, and getting enough shut-eye are like the Avengers of building a positive body image. A wholesome diet nourishes your body, giving you the energy and vitality to feel fabulous. Regular exercise not only keeps you fit but also pumps those mood-boosting endorphins, making you feel like a rockstar. And sleep? It’s like hitting the refresh button for your mind and body, setting you up for a day of body positivity. So, fuel up, move that body, and catch those Z’s – your body will thank you with a happy dance! 

I know this sounds obvious, but it’s easier said than done. If you are struggling to change any of these things in your life, talking to one of our caring Katy therapists can help you get unstuck. 

Tips for Creating a Realistic and Sustainable Exercise Routine

It can be really hard to start a new habit. It helps if you start small and gradually build up – Rome wasn’t built in a day, right? Find an activity that you genuinely enjoy, whether it’s dancing, hiking, or playing a sport. Consistency is the key, so I recommend scheduling exercise on your calendar so that you make a serious commitment to it. Oh, and buddy up! Having a workout pal makes sweating it out way more enjoyable. Remember, it’s about progress, not perfection. Celebrate each step of your fitness adventure! Even a 7-minute workout is something to feel good about. You can build from there. 

Some of you may have the opposite problem, you exercise too much. There are people who get obsessed with exercise because they feel it is the only way to feel better about their bodies. If you are one of those people, it is a good idea to talk to a professional counselor in Katy. They can help you find balance and acceptance in your body. 

Talk about how you feel about your body

When it comes to body image, talking openly with your parents or one of our Katy therapists can be a game-changer. Remember, they’re your biggest cheerleaders and supporters. Sharing your thoughts, worries, or even victories with them can be incredibly comforting and enlightening. It’s like having a reliable map in this journey of self-discovery. So, don’t hesitate to start that conversation. You might be surprised by the wisdom and understanding that can come from those who care about you the most!

How friends can help

Surrounding yourself with a bunch of positive, uplifting friends can make a world of difference in your body image journey. A supportive social circle is like having a safety net – they catch you when you stumble and lift you up when you’re down. Seek friends who appreciate you for the amazing person you are, beyond your appearance. Healthy relationships are built on trust, respect, and love. Remember, you deserve friendships that light up your life and make you feel fantastic just being you! If you have friends who are really negative about their own bodies, it can be triggering or even rub off on you. So, you don’t just want friends who are positive with you, but who attempt to be compassionate and positive about their own bodies. 

Seeking Professional Help, Such as Therapy, for Additional Support and Guidance

Sometimes, the support of a trained professional teen therapist can be the best gift you give yourself. If you’re struggling with body image, self-esteem, or mental health, seeking therapy is a sign of strength, not weakness. Therapists are like life coaches, guiding you through the ups and downs, and helping you build a positive body image and a strong sense of self. It’s like having a personal superhero in your mind. Don’t hesitate to reach out; you’re deserving of all the help and support in the world!

Emphasizing the Beauty of Diversity and Uniqueness in All Individuals

Picture this: a world where everyone looks and acts the same – sounds pretty boring, right? Diversity is like the spice of life, making it vibrant and exciting. Just like a rainbow, our differences make the world a beautiful place. Each one of us is a unique masterpiece, a blend of experiences, backgrounds, and traits that’s like no other. Embrace your own colors and celebrate the hues in others. It’s this beautiful medley that makes our world truly extraordinary!

How to accept body parts you don’t like

Fostering a positive body image is about learning to accept and appreciate your body, even if there are parts you struggle to embrace. Start by recognizing that everyone has features they may feel less confident about. For instance, if you’re not a fan of your thighs, think about how they support you in daily activities like walking, running, or dancing. Appreciate the strength and functionality they provide, rather than focusing solely on their appearance. Consider that your legs carry you through life’s adventures, allowing you to explore the world.

Similarly, if you find it challenging to like your stomach, reflect on the role it plays in your digestive system and overall well-being. Understand that a soft stomach is perfectly normal and doesn’t define your worth. It’s a part of being human and having a body that functions properly. Shift your focus to nourishing your body with healthy food and engaging in exercises that make you feel good, rather than aiming for a specific appearance.

When you start appreciating your body for its functionality and the experiences it enables, you’ll find it easier to accept and love all its unique parts, even those you once struggled with. Remember, your body is your companion in this journey of life, deserving of your kindness, love, and gratitude. It doesn’t have to be perfect to be amazing. 

Learn to appreciate your own unique features and talents

Ever think about what makes you, well, you? It’s the little quirks, the unique talents, and the distinct features that set you apart from the crowd. Your quirks are like your personal signature, making you stand out in the most incredible way. Take a moment to appreciate those quirks, talents, and features because they’re what make you special. Remember, you’re not a copy, you’re an original masterpiece – so, own it, celebrate it, and let your uniqueness shine! 

Even when you find it difficult to embrace your entire body, appreciating your quirks and unique features can be a stepping stone towards self-acceptance. Let’s say you’re not too fond of your nose, but have a beautiful set of expressive eyes. Focus on them—see how they light up when you smile, how they convey your emotions so genuinely. Or perhaps you’re self-conscious about your height, but you have this incredible strength in your legs that allows you to run, dance, and explore the world.

They may not be as tall as you’d like, but they are your pillars of support, your loyal companions on life’s journey. Even if you have what you perceive as ‘big’ ears, consider how they enable you to listen attentively, to catch every beautiful note of your favorite song. Think about that endearing little birthmark on your cheek— it’s like your own unique constellation, making you one of a kind. Embrace it, for it’s what sets you apart and makes you extraordinary.

Or maybe it’s your curly hair that has a mind of its own—each curl is like a playful dance of its own, giving you a magnetic charm. Celebrate the way it adds character to your overall look. Perhaps you’ve got what you think are ‘big’ hands—think of them as hands that have the power to create, to comfort, to hold the ones you love. Each feature, every little quirk, tells a story about you. 

Each distinctive feature, no matter how you feel about your body as a whole, has its unique purpose and beauty. Appreciating these individual attributes can help shift your focus from what you dislike to what makes you wonderfully unique.

If you are struggling to feel okay about your body, working with a professional therapist can help.

Nancy Wilson, LPC.

About the Author

Nancy Wilson is a licensed professional counselor.   She has been counseling for over 23 years. She is the owner of Wilson Counseling. The team at Wilson Counseling has expertise in couples counseling, eating disorders, infertility counseling, career coaching, anxiety,  and trauma. You can learn more about Wilson Counseling  at https://www.wilsoncounseling.org/

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Other Mental Health Services Offered At Katy Counseling

In addition to offering services for teen counseling, we also offer a wide range of services for adults, couples, and children. These services include Play TherapyAdult Counseling, Counseling for WomenCouples CounselingTrauma Counseling, and Lens Neurofeedback. Our goal is to meet you where you are and help guide you through the issues you are facing in a positive and supportive way.

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