Body Image
Overview
Physical exercise can be a protective factor against body image challenges.1 In fact, athletes have reported fewer body image concerns than non-athletes, and female athletes generally exhibit higher body-related self-esteem than non-athlete females. However, the athletic experience is more than just increased physical exercise.1 Athletes face pressure to perform, idealized body types, and added visibility to others through social media.2 This visibility along with the demands associated with sports can influence eating behavior and body image. Body image stressors differ depending on the sport. Sports that are judged in part on aesthetics where body size and shape can influence the score, and those that believe lower weight will increase athletic performance, are at increased risk for body image and eating challenges. Athletes appearing in front of the public in form-fitting or sparse clothing, such as track or volleyball uniforms, is another body-image challenge many athletes face. Additionally, when the media portrays a societal ideal body type that contradicts the ideal body type represented in their sport, it can be difficult for athlete body image and self-esteem.2 Finally, media portrayals of what athletes should look like may impact athlete body image. In fact, the muscularity of the Olympic athletes depicted on the cover of Sports Illustrated has increased over time throughout the last 60 years.8 The depicted aesthetic is not achievable for most athletes, but these images are still being upheld by many athletes as the "look" to strive for.8 Even though exercise is a protective factor against body image challenges, the elite athletic environment presents unique stressors related to body image. Body image challenges have been linked to problematic exercise, disordered eating behavior, and risky behaviors such as steroids and performance-enhancing drug use.8 Body image concerns and disordered eating can negatively impact physical and emotional well-being, academic performance, and sports performance.7 It is therefore important for athletes and staff members to develop awareness about these concerns and foster a body-positive culture here at MSU.Quick Facts
What does the research say about body image?- Exercise can be a buffer against body image concerns.1
- Exercising for appearance rather than health/fitness is associated with negative body image.1
- Olympic athletes are being depicted in the media with increasing muscularity over time. Additionally, both male and female athletes are being increasingly portrayed in posed shots rather than action shots. This is important because these images portray an aesthetic that is not achievable for most athletes, which can damage the body image of the viewers. These findings also indicate an increasing glamorization of athletes, with the media focusing on the "athlete look" rather than the function and performance of athletes.8
- Research has shown that looking at pictures of idealized body types (pervasive in social media, movies, ads, sports magazines, etc.) damages body satisfaction.1,8
- In a study exposing individuals to images of idealized body types (men: tall, lean and muscular; women: toned and thin), participants reported significantly higher levels of body dissatisfaction after looking at these images.1
- The negative effects of the idealized body type images took place regardless of sex (M/F) or activity level.1
- Being female is a risk factor for body image challenges, possibly due to the overrepresentation of idealized female body images in the media.1
- Despite many positive changes in recent years, the media continues to objectify and sexualize female athletes.8
- Males are becoming more vulnerable to body dissatisfaction in recent years, due to the increase in idealized male body images in the media.1
- Athletes have reported difficulty with concentrating on the competition when they are concerned about how their body looks in their uniform.4
- Female athletes reported feeling like they were "on display" or in the "spotlight" in their form-fitting/revealing uniforms, which heightened their awareness of specific body parts rather than placing their full focus on the competition.4
- Body dissatisfaction negatively impacts athlete wellness and performance.
- Body dissatisfaction is a risk factor for eating disorders.5,8
- Low body image is a risk factor for psychological distress and low quality of life.6
- Body image concerns are associated with problematic exercise and risky steroid and performance-enhancing drug use.8
Body Positivity
Advice From Athletes
A study examining female athlete perceptions of sports uniforms and body image documented unsolicited advice from female athletes based on personal experience with body image challenges.4 Here is what these athletes wanted their peers to know.- Don't worry about your body, just do your sport. Athletes encouraged others to focus on sports performance instead of worrying about how they look performing. They stated that performance is what really matters, not the way you look.
- Embrace your strong athlete body. Athletes discussed how it was difficult to embrace their own bodies, especially when they were working out hard but still did not feel like they looked athletic. Athletes stated that gender stereotypes for females may not be conducive to sports performance. They urged athletes to take pride in their athletic bodies rather than trying to conform to societal norms.
Self-Help Tools
1. Be Mindful of the Media
Research has shown that viewing pictures of idealized body types negatively impacts body image.1,8 As an athlete, it is important to be mindful of this effect as you navigate social media, sports media, TV, and other media outlets.1. Try to choose media that supports your self-confidence and body positivity.9 If following a certain social media account makes you feel bad about your appearance, it's not helpful. Be nice to yourself and mute the unhelpful account!
2. As you scroll through social media, remind yourself about filters, posing, lighting, and editing. Much of what you see is not real, and not achievable.
3. Take a break from social media. If you're struggling with body positivity, take a break from social media for a couple of weeks. You will survive, and it will help your self-image.
4. Limit your screen time. The more time you spend in the media world, the more you will be exposed to perfect images, and the more you will compare your own body to these unrealistic body aesthetics.
5. Analyze messages for body positivity. Are the body depictions realistic or digitally altered? Why is the organization/person sending it? How might it affect a person's body acceptance? Who created the message and how do they profit from the message? Is the message fat-shaming or promoting unachievable body types?
6. Be an advocate for body positivity. As an athlete, you have a "celebrity status" on campus, and more people look up to you than you may realize. You can use your social media platform to generate body-positive messages to fellow athletes and academic peers by posting realistic images. You can also like and comment on realistic and/or diverse body image posts to support them. You can even call out organizations that promote artificial or unhealthy body norms.
- National Eating Disorders Association: Media and Your Body Image, What You Need to Know
- Eating Disorders Hope: Body Image Matrix of Thinness and Muscularity – Female Bodies (BIMTM-FB)
2. Self-Compassion
Self-compassion is being kind and understanding to yourself, rather than constantly criticizing yourself for every perceived shortcoming. Here are some self-compassion exercises to try.- Self-Compassion Break: Take 5 minutes to think of stress about body composition, performance, or other stressors. Practice three main components in this exercise: mindfulness, a feeling of common humanity, and self-kindness.
- How Would You Treat A Friend?: This mindful self-compassion exercise can be helpful to manage situations of stress, guilt, anxiety, or fear. People often find it more natural to be compassionate toward others than to be compassionate toward themselves. Would you ever tell a friend that they "don't look like an athlete" or "look fat in that uniform"? Hopefully not - but yet we often think it is okay to say those things to ourselves. In a challenging situation, one way to increase self-compassion is to imagine what you would say to a friend in a similar position, then direct those same sentiments toward yourself.
- Self-compassion.org: Definition and Three Elements of Self-Compassion
- Self-Compassion Exercises (PDF)
3. Self-Talk
An internal monologue is happening in the brain, where we tell ourselves things all day. We congratulate, criticize, instruct, and read to ourselves using this internal dialogue. The words we say to ourselves have power. Can you imagine being friends with someone who criticizes your body every day? You would certainly not be friends for very long. It is time to purposefully be a good friend to yourself by adding positivity to your internal dialogue. Here are some self-talk methods to work on body image. More about Positive Self-Talk: MSU Bobcats Competition Preparation- Thank yourself each day for a quality you possess that is not related to the way your body looks.
- "I am thankful that I'm good at keeping my classwork organized."
- "I am thankful that I feel confident when meeting new people."
- "Thank you, "(your name)," for being a good leader during practice today."
- "I'm thankful that my body can take me on a hike."
- Replace negative, unhelpful thoughts with positive affirmations. Negative thoughts include statements such as, "I look horrible," "I am not good enough," "I don't look like an athlete," or "I'm too fat for this uniform." Reframe these negative thoughts with positive affirmations. You can say an affirmation to yourself when you find yourself thinking negative thoughts, write it on a card and put it in a visible place, or put it as your morning alarm label. Here are some examples.
- "I am beginning to accept myself more each day."
- "My body is doing the work needed to be successful in athletics."
- "My body is the vessel for my soul."
- "I love and respect myself just the way I am."
- "I am bold and brilliant."
- More positive affirmations:
- 20 Affirmations for Body Positivity, Eating Disorder Hope: Body Image and Self-Esteem
- App: Athletic Affirmations, ThinkUp
4. Mindfulness/Meditation
Mindfulness is the ability to be aware of moment-by-moment experiences (e.g., thoughts, smells, perceptions, moods, and physical sensations) in a nonjudgmental and nonreactive manner.10 Mindfulness-based meditation can help you take a step back, gain perspective, and accept yourself for who you are over time. Mindfulness is helpful for body image because it fosters awareness and acceptance rather than the judgment and criticism often involved with body image challenges. Here are some mindfulness/meditation apps to try.Free Mindfulness/Meditation Apps: More about mindfulness:
- MSU Bobcats: Mindfulness (for athletes)
- MSU Counseling & Psychological Services: Mindfulness
More Resources
- MSU CPS, Self-Help Resources: Eating Disorders, Disordered Eating, & Body Image Issues
- Eating Disorder Screening
- British Psychological Society: The influence of body image on mental health
- National Eating Disorders Association
- Eating Disorder Hope
- MSU On-Campus Resources
- MSU Off-Campus Resources
References
1. Rothwell, C. J., & Desmond, D. (2018). The effect of viewing fitness imagery on body dissatisfaction: sex and physical activity differences. Psychology, Health & Medicine, 23(8), 980–986. https://doi-org.ezproxy.umary.edu/10.1080/13548506.2018.14420092. Egan, K. (2019). Supporting mental health and well-being among student-athletes. Clinical Sports Medicine, 38, 537-544. doi: 10.1016/j.csm.2019.05.003
3. Hughes, L., & Leavey, G. (2012). Setting the bar: Athletes and vulnerability to mental illness. British Journal of Psychiatry, 200(2), 95-96. doi:10.1192/bjp.bp.111.095976
4. Lauer, E. E., Zakrajsek, R. A., Fisher, L. A., Bejar, M. P., McCowan, T., Martin, S. B., & Vosloo, J. (2018). NCAA DII Female Student-Athletes' Perceptions of Their Sport Uniforms and Body Image. Journal of Sport Behavior, 41(1), 40–63.
5. Harrer, M., Adam, S. H., Messner, E., Baumeister, H., Cuijpers, P., Bruffaerts, R., Auerbach, R. P., Kessler, R. C., Jacobi, C., Taylor, C. B., & Ebert, D. D. (2020). Prevention of eating disorders at universities: A systematic review and meta‐analysis. International Journal of Eating Disorders, 53(6), 813–833. doi: 10.1002/eat.23224
6. Mair, C. (2019). The influence of body image on mental health. The British Psychological Society. Retrieved from: https://www.bps.org.uk/blogs/guest/influence-body-image-mental-health
7. Robinson, A. (n.d.) The whole image for athletes: A body image enhancement & disordered eating prevention online program. NCAA Innovations in Research and Practice Program. Retrieved from: https://www.ncaa.org/sites/default/files/3.%20The%20Whole%20Image%20.pdf
8. Dafferner, M., Campagna, J., & Rodgers, R. F. (2019). Making gains: Hypermuscularity and objectification of male and female Olympic athletes in Sports Illustrated across 60 years. Body Image, 29, 156–160. https://doi-org.ezproxy.umary.edu/10.1016/j.bodyim.2019.04.001
9. Eisenstock, B. (2018). Media and your body image: What you need to know. National Eating Disorders Association. Retrieved from: https://www.nationaleatingdisorders.org/blog/media-body-image-what-you-need-to-know
10. Kaiseler, M., Poolton, J., Backhouse, S., & Stanger, N. (2017). The relationship between mindfulness and life stress in student-athletes: The mediating role of coping effectiveness and decision urmination. The Sport Psychologist, 31(3), 288-298. doi: 10.1123/tsp.2016-0083
Developed 2021 by Quinn DeStefano, OTD Student
Reviewed 2021 by Aaron Grusonik, MA, Psy.D
