Body Acceptance as a Social Construct
If you struggle with body acceptance, you’re not alone — many elements of society present specific body types to be more attractive and socially accepted than others. These have impacted the way many perceive their own bodies and manage social perceptions when they deviate from the norm.
Do‘s and Don’ts
These are some habits that we should and should NOT adopt when interacting with individuals who struggle with body acceptance [1]:
- Do’s
- Positive framing: We value positive and assuring comments. They change our outlook and make it easier for individuals to embrace themselves.
E.g., “You look great today! I think you’re really rocking this look” - Be tactful: Always practice sensitivity with our words, actions, and reactions. Be respectful towards individuals’ decisions on their living habits
- Encouragements: Provide alternatives for our loved ones to pick up on healthy living habits and assure them that health precedes physical appearance.
- Don’ts
- Be dismissive: Insensitive or mindless remarks under the guise of “jokes” can cause more distress and emotional turmoil for individuals who are insecure about their body or appearance.
- Label: Judgmental remarks of a person’s living habits or physical appearance can jeopardise one’s self-esteem and sense of self-worth by causing them to overthink
- Ask for promises: While this might be done with good intentions, asking someone to diet and conform to socially accepted body types may cause more distress.
Healthy practices toward Body Acceptance
Since body acceptance is essential to one’s well-being, here are some ways you can practice body acceptance:
- Practice Mindfulness and Gratitude [2,3]
- Observe your body in a compassionate and non-judgmental way.
- Focus on the affirming aspects of your body that you like instead of picking on the aspects that you dislike.
- e.g., “I have a really nice smile”
- For areas of your body that you dislike and can’t help noticing, try to reframe those thoughts and accept that your body does not need to be perfect.
- e.g., “my teeth are not really straight, but I still look nice when I smile”
- Pay attention to the positive comments you’ve received from the people around you.
- Embrace Being A Human [3]
- Remind yourself that the human body is unique and perfectly imperfect.
- Your body changes as you age.
- Subsequently, your body is not meant to fit into any particular societal standard of perfection.
- e.g., when you no longer fit into your old clothes
- Remind yourself that clothes are meant to fit you, not the other way around.
- Likewise, when you can’t fit into a shoe, you get another pair of a different size.
- Talk to yourself in the way you would talk to a loved one. Be your best cheerleader!
- Recognize Triggers and Inputs [3]
- Pay attention to when you feel bad about your body.
- Ask yourself: What sets this off? Why do I feel bad about my body right now?
- By understanding your triggers, you will better know when you most urgently need to apply the skills mentioned above.
- e.g., embracing yourself, practicing mindfulness
Sources of Support
If you are struggling with body acceptance, here are some support avenues [4]:
Support Helplines
- Samaritans of Singapore: 1 767
- IMH: 6389 2222
- National CARE Hotline: 1800 202 6868
Counselling
References
[1] Brown University. (n.d.). Body Acceptance. Counselling and Psychological Services. https://www.brown.edu/campus-life/support/counseling-and-psychological-services/body-acceptance
[2] Steward, M. T. (2004). Light on body image treatment: Acceptance through mindfulness. Behaviour Modification, 28(6), p.783-811. https://doi.org/10.1177/0145445503259862
[3] Downs, R. (2019, March 23). 5 simple science-backed practices for body acceptance. Real Food Whole Life. https://realfoodwholelife.com/mindset/5-practices-for-body-love/
[4] My Mental Health. (n.d.). I need support now. https://stayprepared.sg/mymentalhealth/i-need-support-now/
