Written by: Dr. Charlotte Markey
Strategies for Self-Acceptance
Our thoughts and feelings about our physical appearance—our body image—can have a profound effect on our well-being. Body image research shows that most people experience some dissatisfaction with their appearance. Research also suggests that improving body image is not about changing one’s appearance but rather shifting one’s mindset. By practicing body gratitude, focusing on body functionality, avoiding negative influences, and reframing habits and behaviors, individuals can work toward self-acceptance and a healthier body image.
Practicing Body Gratitude and Appreciation
One evidence-based approach to improving body image is practicing body gratitude. This involves shifting attention from what you don’t like about your body to what you do. A simple method for developing body gratitude is counteracting self-criticism with affirmations. For instance, if you find yourself thinking, “I wish my legs were longer,” you can consciously redirect your thoughts to something positive, such as, “My legs allow me to run pretty fast.” Creating a list of body features that you appreciate can help you focus on the positive. Over time, these small changes help reframe negative self-perceptions into a more appreciative and positive outlook.
Shifting Focus to Functionality Over Appearance
In an appearance-driven culture, many people measure their self-worth based on how they look rather than what their bodies can do. Body functionality, which refers to the body’s capabilities, offers an alternative perspective. Research suggests that focusing on what the body does—breathing, moving, and enabling connection with others—can foster a healthier body image. By shifting attention from external appearance to functionality, you can develop a deeper appreciation for your body.
Protecting Body Image from Harmful Influences
Negative body image is often reinforced by exposure to media that promotes unrealistic beauty standards. This is why body image researchers recommend protective filtering—filtering out or strategically avoiding media that triggers body dissatisfaction. For example, social media accounts that emphasize physical appearance over self-acceptance can contribute to body dissatisfaction. However, platforms like Instagram and TikTok personalize content based on user engagement, so you can curate a more positive feed by unfollowing accounts that focus on unattainable beauty standards and instead follow mental health professionals and activists who promote body acceptance.
Reframing Habits for Positive Body Image
The way people think about their daily behaviors also affects body image. Research shows that goals framed in positive terms—such as exercising to feel good rather than to lose weight—are more sustainable. A gradual, accepting approach to health and body acceptance is often the most effective. Think about adding positive behaviors to your life rather than eliminating negative ones.
Worrying about your appearance leaves less time for meaningful activities like hobbies, friendships, and school. Developing a healthy body image is not about changing your physical appearance but shifting your mindset. You can free yourself from the constraints of unrealistic beauty standards if you try to do so. Ultimately, embracing self-acceptance and body appreciation leads not only to greater happiness but also to a richer and more meaningful life.
This article was adapted from Adultish: The Body Image Book for Life (2024, Cambridge University Press) by Charlotte Markey.
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Dr. Charlotte Markey. Psychologist, professor and scientist, Dr. Markey has been a leading body image expert for more than two decades and the author of THE BODY IMAGE BOOK FOR GIRLS: Love Yourself and Grow Up Fearless