Body Image :strategies for developing a positive body image.

Body image, the way you think and feel about your body, exerts a strong influence on your self-confidence and quality of life. Many people have a negative body image, judge their bodies to be below acceptable standards for appearance, and spend enormous amounts of time, energy and money worrying about how they look. While it is normal to be concerned about your appearance, spending a great deal of your time worrying about your weight and how you look can cause stress, anxiety and depression, and prevent you from enjoying life. In extreme cases, worrying about your appearance can lead to harmful behaviors, including eating disorders and drug abuse.

Doesn't some concern about appearance and weight help you to develop a healthful lifestyle? Wanting to look good can motivate you to do the right things: eat right, exercise, get enough sleep and manage stress. But if you feel bad about yourself, you may not be able to summon the energy to stick to your healthy lifestyle resolutions. Living well depends on good self-regard. You will be more successful at changing your habits when you approach lifestyle change from a position of strength.

Why is it that some people make peace with their less-than-perfect bodies, while others become obsessed with achieving an impossible perfection? Researchers have compared these two groups and have found several behaviors associated with body image resilience, or the ability to feel good about your appearance despite falling short of society's standards of perfection.

Challenge beauty standards

This is a nice time in history for women who are naturally slender to be alive. A hundred years ago, they would have been the ones disappointed with their bodies! Fashions come and go, and, at this point, few of us fit the fashion ideal. No matter how much we exercise and diet, we may never achieve a "perfect" physique. Fashion helps sell products, and encourages us to feel dissatisfied with our appearance, so we will buy clothes, makeup and other products.

Challenge irrational thoughts

Many people fall for the "myth of transformation." They think, "If I were thinner, I would be happier," or "I would have the perfect mate," or "the perfect job," or "more money." In many cases, people put their lives on hold, waiting until they lose weight to look for a better job or pursue an interesting hobby or travel. Other people harbor irrational ideas, such as, "No one will love me unless I look perfect," or "I must be a bad person since I can't lose weight."

You may need to replace such irrational beliefs with more realistic and positive thoughts. Focus instead on health, and developing a healthful lifestyle to look and feel your best, but not because you must attain perfection. Appreciate all your body can do.

Enjoy physical activity

Active people tend to have a more positive body image. They exercise for positive reasons — to reduce stress, anxiety and depression — and to increase energy levels, sleep better and feel stronger. Find activities you enjoy, and relish your body's strength, power, health and vitality.

Make peace with your genes

Make the most of what you have. If you need to lose weight to be healthier, set realistic goals — usually, no more than a 10-percent weight loss that is achieved in a healthful fashion, and stays off.

Develop your personal style

The impression you make has a lot to do with posture, confidence and personal style. Wear clothes that you love, that are comfortable, and that make you look and feel good.

Strive for healthy families

Your family exerts a strong influence on your body image and self-esteem. If you are a parent, help your family develop healthful eating and exercise habits. Model self-acceptance and a positive attitude. Help children get involved in productive activities that build self-confidence. Reduce the focus on appearance. Encourage children to develop "media literacy" — an ability to critique the messages commercials send to sell products, and the sociocultural messages embedded in movies, TV and other media.

Cultivate effective coping strategies

Life is not always easy, but don't blame your problems on appearance. Cultivate effective strategies for coping with stress. Develop friendships that make you feel good about yourself. And get a life! Recognize that health and fitness are means to an end: a life well lived. Get involved in work, recreation, family and community. Use your talents to make the world a better place.