This blog is based on an article by Tracy Tylka, Professor of Psychology at The Ohio State University.
The devastating effects of pandemic-enforced lockdown are clearly evident all around the world. From the global economy to fashion to cinema, everything has been affected. And our mental health and body image is not immune.
The way a person sees their own body, their thoughts and perceptions about their own attractiveness is called body image. It’s not a steady concept and evolves over time as we go through life. It can be negative, positive or neutral.
The stress of the pandemic caused many people to turn to coping mechanisms that may not be the best for their physical and mental health. The lack of exercise during the lockdown and an increase in food intake, has resulted in body image issues for individuals. A study conducted with a small cluster of people found that in Australia, 35% reported an increase in binge eating and in the United States, 61% felt undesirable weight changes since the lockdown began.
While the world slowly reemerges from the lockdown, we must learn how to build up and manage our body image anxiety. Here are some ways you can do so:
- Appreciate about your body
Instead of fixating on aspects of your body that you don’t like, focus on what your body does for you. Your body allows you to pursue the career that you like and gives you the freedom to do things that you enjoy–be it kayaking or reading.
- Be friends with those who accept and appreciate all bodies
After the pandemic, be selective of the people you choose to spend your time with. Meet people who are ‘body accepting’ and don’t judge or discuss anybody’s physical appearance. It’s proven that body image increases when interacting with those who accept and appreciate others for who they are.
- Practice self-compassion
Many times, while we practice kindness towards those around us, we are the hardest on ourselves. It’s important to fix this double standard and show some self-compassion.
- Movement is important
Whether you enjoy running or cycling or yoga, practicing mindful movement will promote a positive body image and can improve mental health.
- Practice self-care
The way to get back to building a positive image starts with listening to your body. It needs a regular supply of food, hydration, relaxation, stimulation and sleep. Self-care will help restore you to your best self.
- Engage with nature
Did you know that plants and animals can result in a higher body image? Activities like hiking and trekking can help you focus on the way your body functions, rather than its appearance.
- Don’t compare yourself with others
As our social media feeds and shows may be filled with ‘perfect’ bodies, it’s hard not to make comparisons. However, remember that the media propagates an ideal body that doesn’t exist. Just like your mind is unique, your body is too and thus should not be compared with anyone else.
- Avoid dieting
There are many diets, some very extreme, that became the trend during the last year. Diets may seem like an attractive way to lose weight and get back into shape, but studies show that they are not a long-term solution. Listening to your body and using your natural appetite are the best ways to determine what your body needs and wants.