Body image is how we perceive, feel and think about our own physical appearance. It can be influenced by many factors, such as family, friends, culture, media and personal experiences.
In the digital age, where social media and the internet are ubiquitous, body image issues can become more prevalent and challenging for kids and teens. They may compare themselves to unrealistic or edited images of others, receive negative feedback or bullying online, or feel pressured to conform to certain standards of beauty or fitness.
As parents, we want our kids and teens to have a healthy and positive body image, which can boost their self-esteem, confidence and well-being. But how can we help them navigate the complex and often confusing messages they encounter online and offline? Here are some tips and strategies to consider:
Be a role model
Your kids and teens look up to you and learn from your attitudes and behaviours. If you are constantly criticizing your own or others’ appearance, dieting excessively, or obsessing over your weight or shape, you may unintentionally pass on these messages to your kids and teens.
Instead, try to model a balanced and respectful approach to your body and health. Focus on your strengths and abilities rather than your flaws. Appreciate your body for what it can do, not how it looks. And celebrate diversity and uniqueness in yourself and others.
Being a role model also means being mindful of how you talk about your own and others’ bodies in front of your kids and teens. Avoid making negative comments or jokes that may hurt their feelings or self-image.
Instead, use positive and affirming language that emphasizes their qualities and achievements. For example, instead of saying, “You look so skinny in that dress”, you can say, “You look so happy in that dress”.
Have open and honest conversations
Talk to your kids and teens about body image and how it can be affected by different sources of information and influence. Help them understand that what they see online or in the media is not always realistic or representative of the general population.
Explain that many images are edited, filtered or manipulated to create a certain impression or sell a product.
Encourage them to be critical consumers of media and to question the messages they receive. Also, listen to their concerns and feelings about their own body image without judgment or dismissal. Validate their emotions and experiences, and offer support and guidance when needed.
Having open and honest conversations also means being respectful of your kids’ and teens’ privacy and boundaries.
Do not force them to share their thoughts or feelings if they are not comfortable or ready. Do not invade their personal space or touch their bodies without their consent.
And do not make assumptions or judgments about their choices or preferences regarding their appearance, clothing, grooming or style.
Address common misconceptions
There are many myths and misconceptions about body image that can harm your kids’ or teens’ self-perception and self-worth.
For example, some people may think that thinness equals healthiness, beauty equals happiness, or muscles equal strength. These beliefs are not true and can lead to unrealistic expectations, dissatisfaction or unhealthy behaviours.
Help your kids and teens challenge these misconceptions by providing them with accurate information, facts and evidence.
For instance, you can explain that health is determined by many factors beyond weight or shape, such as genetics, nutrition, activity level, sleep quality, mental health and more. You can also point out that beauty is subjective and varies across cultures, periods and individuals. And you can remind them that strength is not only physical but also mental, emotional and social.
Addressing common misconceptions also means being aware of the potential impact of your own words and actions on your kids’ or teens’ body image.
Avoid making comparisons between them and others, such as siblings, friends or celebrities. Avoid praising or rewarding them based on their appearance alone.
Encourage positive activities and hobbies
Help your kids and teens find activities and hobbies that they enjoy and that make them feel good about themselves. These can be sports, arts, music, volunteering, reading, writing, or anything else that sparks their interest and passion.
By engaging in positive activities and hobbies, they can develop their skills, talents, creativity and self-expression. They can also connect with like-minded peers who share their values and interests. And they can reduce their screen time and exposure to potentially harmful online content.
Encouraging positive activities and hobbies also means supporting your kids’ and teens’ goals and dreams without pressure or criticism. Celebrate their efforts and achievements regardless of the outcome. Help them overcome challenges and setbacks with encouragement and resilience. And respect their choices and preferences even if they differ from yours.
Promote healthy habits
Support your kids and teens in developing healthy habits that benefit their physical and mental health. This includes eating a balanced and nutritious diet, getting enough sleep, staying hydrated, exercising regularly, managing stress, and avoiding substance use.
Avoid imposing strict rules or restrictions on their eating or activity patterns, as this can backfire and lead to unhealthy behaviours or attitudes. Instead, involve them in planning and preparing meals, choosing snacks, setting goals, and finding fun ways to be active together as a family.
Promoting healthy habits also means being attentive to your kids’ and teens’ signs and signals of distress or discomfort. If they complain of pain, fatigue, hunger, thirst, or mood swings, do not ignore or dismiss them. Check-in with them and see if they need any help or support. I
f they show any signs of disordered eating, such as skipping meals, bingeing, purging, or restricting food intake, do not hesitate to seek professional help.
Seek professional help if needed
Sometimes, body image issues can become severe and interfere with your kids’ or teens’ daily functioning, happiness or health. They may develop eating disorders, depression, anxiety, self-harm or suicidal thoughts.
If you notice any warning signs or symptoms of these conditions in your kids or teens, do not hesitate to seek professional help from a doctor, therapist or counsellor. Early intervention can make a big difference in their recovery and well-being.
Seeking professional help also means being supportive and compassionate of your kids’ and teens’ struggles and needs. Do not blame or shame them for their problems or behaviours.
Do not minimize or deny their feelings or experiences. And do not try to fix them or solve their issues by yourself. Instead, listen to them and empathize with them.
Follow the advice and recommendations of the professionals. And join them in their journey of healing and recovery.
Conclusion
Body image issues are common and complex among kids and teens in the digital age. As parents, we can help them cope with these challenges by being supportive, understanding and proactive. By doing so, we can foster their positive body image and empower them to thrive in all aspects of their lives.
