Forms of body shaming

Body shaming takes many forms, all of which can leave deep emotional scars:

• Verbal comments. Insulting remarks or jokes about someone’s weight, height, skin colour, or physical features.
• Social media and cyberbullying. Negative comments, memes, or comparisons posted online, often anonymously, to ridicule someone’s appearance.
• Self-body shaming. Internalising societal standards and engaging in negative self-talk, such as saying, “I hate my thighs” or “I need to lose weight to be liked.”
• Comparisons. Pointing out differences between people and implying that one body type is superior to another.
• “Concern trolling”. Masking body shaming as concern for someone’s health, such as saying, “I’m just worried about your health,” when the intent is to criticise their weight or appearance.
• Unsolicited advice. Offering comments or suggestions about someone’s body or eating habits without being asked.

Impact of body shaming

The consequences of body shaming can be severe, leading to:

• Mental health issues. Body shaming is strongly linked to anxiety, depression, low self-esteem, eating disorders, and even suicidal thoughts.
• Distorted body image. It can lead to a skewed perception of one’s body, causing someone to become overly critical of themselves.
• Social withdrawal. Those who experience body shaming may avoid social situations, leading to feelings of loneliness and isolation.
• Unhealthy coping mechanisms. In an effort to conform to societal standards, some individuals may resort to extreme dieting, overexercising, or other harmful behaviours.

How to combat body shaming

Challenging body shaming requires both personal and collective efforts:

• Challenge negative beliefs. Recognise that body shaming is rooted in harmful stereotypes and societal expectations. Educate yourself and others about body diversity and positivity to challenge these beliefs.
• Speak up. If you witness body shaming, whether in person or online, speak out against it. Use your voice to support those who are being targeted.
• Encourage body positivity. Promote messages of body positivity and acceptance in your conversations and social media. Celebrate all bodies for their uniqueness and strength.
• Educate yourself and others. Understand the impact of body shaming and learn how it affects people differently. Fostering empathy and understanding through education can make a difference.
• Practice self-love. If you struggle with body shaming yourself, focus on self-compassion and self-care. Embrace body-positive media, surround yourself with supportive people, and practice gratitude for your body.
• Avoid “compliments” based on appearance. Focus on qualities like kindness, humour, creativity, or intelligence when complimenting someone, rather than on their body or weight.
• Support mental health initiatives. Encourage and support those who are experiencing body shaming in getting access to mental health resources and counseling.
• Create safe spaces. Foster environments where people feel comfortable and accepted regardless of their body size or shape.

Self-kindness and body positivity

Practising self-kindness and body positivity is crucial for mental well-being. These practices involve treating yourself with compassion, embracing your body as it is, and rejecting societal pressures that dictate unrealistic beauty standards. Here’s how you can incorporate them into your life:

Self-kindness

• Practise self-compassion. Treat yourself with the same kindness and understanding as you would a close friend. When you make a mistake or face a setback, avoid self-criticism and instead offer yourself comfort and encouragement.
• Acknowledge your feelings. It’s OK to feel negative emotions. Acknowledge them without judgement and recognise that everyone experiences ups and downs.
• Engage in positive self-talk. Replace negative thoughts with affirmations that uplift and empower you. Remind yourself of your strengths and accomplishments.
• Set boundaries. Recognise when you need to say no or step back from situations or people that drain your energy or affect your mental health.
• Engage in self-care activities. Dedicate time to activities that nurture your mind, body, and spirit. This could be reading, meditating, exercising, or simply taking a relaxing bath.

Body positivity

• Celebrate your body. Focus on what your body can do rather than how it looks. Appreciate the strength, resilience, and uniqueness of your body.
• Reject unrealistic beauty standards. Recognise that societal standards of beauty are often unattainable and unrealistic. Challenge these norms by embracing diversity in body shapes, sizes, and appearances.
• Surround yourself with positive influences. Follow social media accounts, read books, or engage in communities that promote body positivity and self-love.
• Wear what makes you feel good. Choose clothing that makes you feel comfortable and confident, rather than what society dictates as “flattering.”
• Mindful eating and movement. Engage in activities that make you feel good and energised, rather than focusing on exercise as a punishment or a way to change your body. Eat in a way that feels nourishing and satisfying to you.

Combining self-kindness and body positivity

Incorporate both self-kindness and body positivity into your life through practices like gratitude journaling – regularly writing down things you appreciate about yourself and your body – mindfulness and meditation to stay present and connect with your body and mind without judgement, and fostering a supportive community of people who uplift and encourage you to be your authentic self.

Dina G. Relojo is a social media manager at Psychreg. She is a high school teacher from the Philippines.