Written by: Dr. Charlotte Markey
When we think about body image, it’s easy to focus on the individual—how someone feels about their own body and sense of self. But body image doesn’t develop in isolation. Our social environments, especially our friendships, play a critical role in shaping how we see ourselves. Over and over, when talking with girls about their experiences in my work as a book author and psychologist, one theme kept coming up: the importance of friends. Nearly everyone agreed that you don’t need dozens of friends or hundreds of social media followers. Just one or two supportive friends can make a huge difference as you navigate your relationship with your changing body.
Growing up is challenging, and navigating pressures around appearance can feel overwhelming. Friends can provide a buffer. When someone feels accepted and valued by their peers, it can be easier to accept themselves. This doesn’t mean our sense of self-worth should depend entirely on others, but it highlights how meaningful it is to feel supported. Having someone who listens, validates, and reassures you that you are cared for, worthy, and appreciated feels good. Friends can also help you push back against cultural messages that focus narrowly on appearance. In this way, friendships serve as a protective factor against negative body image.
Of course, not everyone feels like they have many close friends. Some young people struggle to find peers who share their interests. This can feel isolating, but it’s important to remember that friendships can develop in unexpected ways and at different stages of life. A person who doesn’t find “their people” in middle or high school may discover deep connections in college, in the workplace, or through hobbies and communities. In the meantime, pursuing personal passions can be valuable—these skills and interests often create opportunities to connect with like-minded people down the line.
In the end, friendships matter for body image because they remind us that we are not defined by appearance alone. A friend who celebrates your accomplishments, laughs with you, or simply spends time with you helps reinforce the idea that you are valuable for who you are, not just how you look. These relationships provide a powerful counterweight to the constant cultural messages about thinness, beauty, or perfection. When you know that someone sees and appreciates you beyond your appearance, it becomes easier to challenge unrealistic standards and to trust your own worth.
Positive body image doesn’t require loving every feature of your body all the time. What it does require is respect for yourself, recognition of your body’s strengths, and the ability to see yourself as more than your appearance. Supportive friendships make that process easier by modeling acceptance and offering encouragement when self-doubt creeps in. A trusted friend can remind you of your resilience, your talents, and the ways your body supports your life rather than limits it. Over time, these affirmations help build resilience against negative self-talk.
Ultimately, our worth is not measured by the mirror but by the connections we build, the kindness we give, and the lives we touch. Friendships that center on trust and support remind us that our bodies are only one part of who we are — and not the most important part. They create space for us to laugh, share, and grow together, which makes body acceptance and self-respect not just possible, but sustainable.