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Beyond the Mirror: How to Build Confidence & Embrace Your Body Image

Introduction: In today’s world, social media is everywhere. It is changing the way we see ourselves and the world. Understandably, people mostly share the brighter parts of their lives, making everything look great or even perfect. It creates “fake prolificity,” where the ‘online you’ does not match the ‘real you.’ 

In a way, we are displaying and promoting our fake profile. As a result, it sets tough standards/benchmarks for beauty, pleasure, and happiness. Comparing ourselves to these so-called fake profiles, including images and videos, makes us feel like we are not good enough.

Therefore, body image issues are getting worse because of social media. We see so many pictures of people who look near perfect, but we must remember that many of those images may be edited. Seeing filtered photos and picture-perfect moments can make us feel insecure about our own bodies. This makes us feel bad about our looks because we think we are supposed to look like that, too. 

We might start comparing ourselves to others, feeling like we do not look that attractive, which can lead to feeling bad about ourselves. We must know that natural beauty comes in all shapes and sizes, and it is okay to be what we are. 

These struggles can profoundly affect our mental health, leading to anxiety, depression, and low self-esteem. However, there are ways to handle these negative and distressing feelings and improve our mental well-being.

Here are some essential strategies to help you overcome body image issues and foster a healthier relationship with yourself.

1. Understand the Influence of Media

Firstly, it’s crucial to recognize the media’s role in shaping our perceptions of beauty. Much of what we see online and in magazines is not an accurate representation of natural human bodies. Many images are edited, altered, or carefully curated to portray an ideal that is not attainable for most people. Understanding this can help you separate reality from the unrealistic standards often presented.

2. Focus on Your Body’s Strengths

Instead of dwelling on what we perceive as flaws, we focus on what our body can do. Whether it is walking, breathing, dancing, or hugging, our bodies are capable of amazing things that go beyond appearance. Celebrating these abilities can shift our perspective from criticism to appreciation.

3. Practice Self-Compassion

Be kind to yourself. We should speak to ourselves as we would to a dear friend. When negative thoughts about our body arise, counter them with positive affirmations. We should remind ourselves that we are more than our appearance and that our worth is not related to how we look at ourselves. 

4. Surround Yourself with Positive People 

The people and environments we surround ourselves with significantly impact how we feel about ourselves. Seek friends and communities that uplift us and make us feel good about ourselves. Limit exposure to social media accounts or other influences that trigger negative feelings about our bodies.

5. Engage in Activities You Enjoy

Doing things we love, especially those that involve moving our bodies, can improve our mood and self-esteem. Physical activity can be a highly beneficial tool for feeling better about ourselves and our bodies, whether it is any sports activity, dancing, yoga, or walking in nature.

6. Set Realistic Goals

If there are changes, we wish to make for our health, set achievable and realistic goals. Focus on healthy habits rather than drastic transformations. Remember, progress takes time and every small step counts.

7. Seek Professional Help

Sometimes, the struggle with body image can be overwhelming, and it’s okay to seek help. Therapists and counsellors can provide support and strategies to improve our self-esteem and work through these issues. We should never forget that asking for help is a sign of strength, not weakness.

8. Practice Mindfulness and Compassion

Through mindfulness-based meditation and deep breathing, we can learn to focus on the ‘here and now’ rather than worrying about how we look.

Mindfulness is a very powerful instrument to help us navigate our complex feelings about our bodies. By practising Mindfulness, we learn to live in the ‘present moment’ and also to observe thoughts and feelings without judgment. This approach allows us to recognize and challenge our negative beliefs about our bodies. 

When we pay attention to our bodies with kindness and curiosity, we appreciate ourselves for what we can do rather than how we look. Mindfulness teaches us to treat ourselves compassionately, crucial in overcoming body image issues. By being mindful, we can shift our focus from criticism to gratitude, fostering a healthier and more positive relationship with our bodies.

9. Celebrate Diversity

Recognize and celebrate the Diversity and variability of body shapes, sizes, and appearances in the world around us. We must understand that our looks and beauty, which come in many forms, can help us appreciate our uniqueness and value diversity in others.

10. Avoid Comparing with Others

Comparing ourselves to others is a natural tendency but can harm our self-esteem. Often, we compare ourselves with others and make a judgment that may be harmful. judge We should become conscious and be aware whenever we compare ourselves with others. Instead, we need to redirect our thoughts to our other positive aspects.


Overcoming body image issues is a journey that requires patience, self-compassion, and persistence. By focusing on our mental and physical health, surrounding ourselves with positive influences, and practising self-love, we can create a healthier relationship with our physical bodies. We should reinforce the view that we are worthy and valuable precisely as we are. Let’s embrace ourselves and move towards a happier, healthier mindset.

To read more articles on mental health, read Mind Therapy