Motivation and emotion/Book/2024/Body neutrality and emotional well-being
How does viewing one's body neutrally influence emotional well-being?
Overview
[edit | edit source]The problem - The impact of body image on emotional well-being:
[edit | edit source]- Body image issues (see Figure 1) are pervasive and can significantly affect emotional well-being. Many people, like Angelina, struggle to achieve body positivity in a culture that often promotes unrealistic beauty standards. The pressure to feel positively about one’s body can sometimes lead to more stress and self-judgement, especially when those positive feelings are difficult to attain. This is where body neutrality[1] comes in as an alternative approach.
- According to the Australian Broadcasting Corporation, body neutrality can be defined as "acknowledging your body is simply a vessel for life" and "appreciating what it can do rather than how it looks". The article continued to explore how different people view this concept; a disability advocate stated how "body neutrality resonates with [her] more, it's something I can relate to as I don't love my body all the time". Another social media influencer elaborated on how "being body neutral means being open to accepting and understanding change regarding your appearance", and that the concept allows her to accept her "body to be in its true present and natural self".[2]
- Overall, the concept emphasises the importance of accepting one’s body without the pressure to love it unconditionally, thereby reducing the emotional burden associated with body image.
How psychological science can help:
[edit | edit source]- Psychological science can play a crucial role in promoting body neutrality and improving emotional well-being. By understanding the cognitive and emotional processes involved in body image, psychologists can develop interventions that help individuals shift their focus from appearance to functionality and self-compassion.
- Cognitive-behavioural therapy (CBT), mindfulness practices, and self-compassion exercises are some methods that can support the adoption of a body-neutral mindset.
Focus questions:
[edit | edit source]- What are the psychological effects of societal beauty standards on body image and emotional well-being?
- How does body neutrality differ from body positivity, and how can it improve overall emotional well-being?
- What psychological strategies can help individuals adopt a body-neutral perspective?
What are the psychological effects of societal beauty standards on body image and emotional well-being?
[edit | edit source]![](http://upload.wikimedia.org/wikipedia/commons/thumb/9/9f/Dark_depression_2686180.svg/220px-Dark_depression_2686180.svg.png)
Societal beauty standards exert a powerful influence on individuals' perceptions of their bodies, often leading to significant psychological effects. When people internalise these often unattainable ideals, they may experience dissatisfaction with their own appearance.
This can lead to:
- Negative body image
- Low self-esteem, and, in severe cases
- Disorders like body dysmorphia or eating disorders.
The pressure to conform to these standards can cause chronic stress, anxiety, and depression, as individuals constantly compare themselves to unrealistic images perpetuated by media and social platforms. This constant self-scrutiny erodes emotional well-being, creating a cycle of self-criticism and negative emotional states.
How does Body Neutrality differ from Body Positivity, and How can it Improve Overall Emotional Well-Being?
[edit | edit source]Body neutrality offers a distinct approach to body image compared to body positivity;
What is body positivity?
[edit | edit source]- Body positivity[3] is the concept that all bodies are good bodies, that you should feel comfortable and confident about your body
- The concept holds different meanings to different people, living with different bodies
- The movement originated from the "fat acceptance movement" of the late 1960s, which focused on ending the culture of fat shaming and discrimination against people's size or body weight
- Body Positivity holds many positive benefits, as it plays a role in improving individual's thoughts of their appearance and how they judge their self-worth
- While body positivity encourages individuals to love and celebrate their bodies regardless of their shape or size, the main criticism of body positivity can be that sometimes the concept feels like an additional pressure, especially for those who struggle to feel positive about their appearance.[4]
What is body neutrality?
[edit | edit source]- Body neutrality is the movement of taking a neutral perspective towards your body emotionally and physically
- This concept can be seen as not supporting the hate towards your body, however not putting in the effort to love it either, and be simply at peace and acceptance with your body
- Body neutrality holds many benefits, providing a foundation to reject labels and to just accept and respect your body for what it does to physically and emotionally serve your day-to-day needs
- This shift in focus from appearance to functionality allows individuals to appreciate their bodies for what they can do rather than how they look, and can alleviate the emotional burden of trying to meet societal expectations, leading to improved overall emotional well-being and a more balanced relationship with one's body
- Criticism this movement faces includes the possibility for the concept to lead to more negative body image talk, or make you feel like you have to suppress your true feelings about your body
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What psychological strategies can help individuals adopt a body-neutral perspective
[edit | edit source]Adopting a body-neutral perspective can be supported by various psychological strategies
Cognitive-behavioural therapy
[edit | edit source]- Cognitive-behavioural therapy (CBT)[5] is particularly effective in helping individuals challenge and reframe distorted beliefs about their bodies.
- By identifying and questioning negative self-talk, CBT enables individuals to replace these thoughts with more balanced, neutral perspectives that focus on their body's functionality rather than its appearance.
- A 2021 systematic review by Zamiri-Miandoab, N., et al, aimed to determine whether CBT had an effect on adolescent girls' body image and self-esteem, coming to the conclusion that "the group receiving cognitive-behaviour counselling was significantly better than the control group regarding body image", overall indicating the critical influence of CBT on adolescent girls' view of body image.
Mindfulness practices
[edit | edit source]- Mindfulness practices are another powerful tool for cultivating body neutrality.
- Techniques such as mindful breathing, body scans, and meditation encourage individuals to experience their bodies in the present moment without judgment.
- By bringing awareness to how the body feels and functions, rather than how it looks, mindfulness helps to shift the focus away from appearance and reduce the emotional impact of negative body image thoughts.
- A 2023 study by Pellizzer, M. L., & Wade, T. D. investigated the definition of body neutrality and proved that mindfulness practices were significantly helpful strategies in cultivating body neutrality as they acknowledged that "the way we feel about our body varies day by day, but we can respect our body and accept changes and challenges without judgement".
Self-compassion exercises
[edit | edit source]- Additionally, self-compassion exercises can help individuals develop a kinder and more understanding relationship with themselves, reducing the pressure to feel positively about their appearance. By integrating these strategies, individuals can gradually shift towards a body-neutral mindset, enhancing their emotional well-being and resilience against societal pressures.
- An example of self-compassion exercises includes The Dove Self-Esteem project's '6 Steps on How to Practice Body Neutrality', which involves self-compassion exercises to further kinder the concept of body neutrality;
- Question your mindset
- Reassess your wardrobe
- Reframe why you exercise
- Stop body talk
- Eat intuitively
- Be patient with this concept[6]
Conclusion
[edit | edit source]Body neutrality offers a powerful alternative to the often challenging goal of body positivity, focusing on acceptance of the body as it is, without the pressure to love or celebrate it constantly. Research and theory in psychological science suggest that by shifting the focus from appearance to functionality, individuals can significantly improve their emotional well-being. This approach helps reduce the negative effects of societal beauty standards, which have been shown to contribute to low self-esteem, anxiety, and depression. Instead of striving to meet these unrealistic standards, body neutrality encourages a more balanced and sustainable relationship with one’s body, emphasising what it can do rather than how it looks. The importance of recognising and challenging societal beauty standards and the value of shifting focus from how your body looks to what it can do. Embracing body neutrality can lead to a more stable and positive emotional state, free from the constant pressure to feel good about your appearance. Implementing strategies such as mindfulness, self-compassion, and professional psychological support can help individuals adopt a body-neutral mindset, improving their overall emotional well-being and leading to a healthier relationship with their bodies. It is through these concepts that we are adequate in understanding how body neutrality plays a significant role in influencing emotional well-being
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See also
[edit | edit source]References
[edit | edit source]- ↑ Pellizzer, Mia L.; Wade, Tracey D. (2023-09-01). "Developing a definition of body neutrality and strategies for an intervention". Body Image 46: 434–442. doi:10.1016/j.bodyim.2023.07.006. ISSN 1740-1445. https://linkinghub.elsevier.com/retrieve/pii/S1740144523001031.
- ↑ "I'm body neutral. But what does that mean?". ABC News. 2023-08-30. Retrieved 2024-08-15.
- ↑ "Why Body Positivity Is Important". Verywell Mind. Retrieved 2024-08-15.
- ↑ Griffin, Meridith; Bailey, K. Alysse; Lopez, Kimberly J. (2022-10-10). "#BodyPositive? A critical exploration of the body positive movement within physical cultures taking an intersectionality approach". Frontiers in Sports and Active Living 4: 908580. doi:10.3389/fspor.2022.908580. ISSN 2624-9367. PMID 36299403. PMC 9589104. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9589104/.
- ↑ Zamiri-Miandoab, Nasrin; Hassanzadeh, Robab; Kamalifard, Mahin; Mirghafourvand, Mojgan (2021-12-07). "The effect of cognitive behavior therapy on body image and self-esteem in female adolescents: a systematic review and meta-analysis". International Journal of Adolescent Medicine and Health 33 (6): 323–332. doi:10.1515/ijamh-2021-0029. ISSN 2191-0278. https://www.degruyter.com/document/doi/10.1515/ijamh-2021-0029/html.
- ↑ https://www.dove.com/us/en/dove-self-esteem-project/how-to-practice-body-neutrality-six-steps-and-exercises.html
External links
[edit | edit source]Provide external links to highly relevant resources such as presentations, news articles, and professional sites. Use sentence casing. For example:
- How to Practice Body Neutrality (health line.com)
- Information on Supporting Youth with Body Image Issues (healthmindonline.org)
- Help and Resources for Eating Disorders (Grace Holland Cozine Foundation)