Body Image

How to help a friend with body image

Anonymous — Wed, 05 Apr 2023 06:00:00 +0000

How to help a friend with body image Anonymous (not verified) Wed, 04/05/2023 - 00:00

It’s common to feel uncomfortable with different aspects of our body. However, sometimes this dissatisfaction can start to take a toll on our mental and physical health. Here are some tips to help yourself or a friend with negative body image.

What is body image?

Body image refers to the way we view our physical appearance and how we imagine our bodies look to others. People with positive body image generally feel comfortable and confident in their bodies, while people with negative body image may feel anxious, awkward or ashamed about their bodies. It’s also important to keep in mind that we may view our bodies in a distorted or inaccurate way that may not always align with reality.

Someone who is struggling with negative body image may:

Make negative comments about their size, shape or appearance.
Weigh themselves often and/or get upset by small fluctuations in weight.
Obsess over their appearance or nitpick different aspects of their body.
Try to conceal their body with loose or baggy clothing.
Avoid social events or other activities that require a certain dress code (e.g. swimming).
Make ongoing efforts to lose weight, often through extreme dieting or intense exercise.

Keep in mind that negative body image can impact anyone, regardless of their identity, age, gender or body size.

How can I support a friend with negative body image?

Depending on how intensely someone experiences negative body image, it can be a difficult issue to overcome. Here are some ways you can support a friend who may be experiencing negative body image.

Be open and honest about your concerns

If you’re concerned about a friend’s behavior, let them know privately. Try to provide specific examples of times when you felt worried or concerned about them (e.g. they avoided an event or occasion because of food or body concerns, they were particularly critical of themselves, their eating or exercise habits changed, etc.). Be sure to use “I” statements when expressing your concerns. Here are a few examples you can use:

“I feel sad when I hear you speak critically about yourself and your body.”
“I feel concerned when I see you skip meals.”
“I feel worried when you weigh yourself repeatedly.”

Allow your friend time to process and respond to conversations you have around body image, especially when sharing your concerns. Approaching your friend with compassion can go a long way. It’s also important to avoid trying to diagnose or label your friend’s habits or experiences.

Set an example

People may engage in negative self-talk without even realizing it. Commenting on our appearance, physical activity or eating habits can be commonplace in some friendships or relationships. If your friend is struggling with negative body image, sometimes the best thing we can do is set a positive example. Practicing self-acceptance and self-compassion allows us to hold space not only for ourselves, but for our friends as well.

Here are some examples of things to avoid when setting a positive example:

Making comments about your own body or others’.
Criticizing yourself or others’ based on appearance.
Attempting to convince someone to participate in dieting behaviors.
Openly counting calories or restricting different types of food.
Making comparisons between yourself (or your friend) and other people.

Build them up

Remind your friends that you love them for who they are, not what they look like. While there is nothing wrong with complimenting your friend on their appearance, keep compliments focused on something other than their body shape or size, as you may unintentionally cause harm. Instead, focus on things other than their body like how much you like their hair color, their new outfit or their new shoes. It can also be helpful to compliment people on things that are completely unrelated to appearance. For instance, you may let your friend know how funny they are, how brave they are, how smart they are or how great of a person they are. Focusing on inner qualities can help shift attention away from someone’s appearance and let them know they are valued as a person.

This can also be helpful if your friend encounters a situation that makes them feel uncomfortable about their body. For instance, if someone in their class makes a negative comment about their appearance, remind them that the people who really matter in their life care about them regardless of their appearance.

Unfollow accounts on social media

Social media can impact our self-esteem, even if it’s not obvious. If you or your friend follow accounts that impact your body image, self-esteem, self-worth or are negatively impacting your mental health: unfollow them. Instead, take some time to seek out accounts that promote body positivity, body neutrality and self-love. For instance, it can be helpful to look for accounts that promote Health at Every Size (HAES).

Be proactive

If you’re concerned a friend might be experiencing negative body image or is engaging in concerning or harmful behaviors, check out the resources below for additional information and support.

Support for students

Body Image Awareness at The Rec
Each year the Recreation Center hosts free events and activities throughout February in honor of Body Image Awareness Month. This year’s events will include nutrition talks, body image workshops, free fitness classes and more.

Let’s Talk
Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to anxiety, body image, relationships and more.

Mindful Monday
This monthly program allows students to participate in mindfulness exercises and activities that can help students become more in-tune with their bodies. This program also offers sessions specific to mindful eating and physical wellness.

Nutrition Services
Meet with a Registered Dietitian Nutritionist (RDN) at Wardenburg to address food and/or body related concerns. Our RDNs can help answer questions and address concerns related to disordered eating, eating disorders, intuitive eating, nourishing your body and more.

Collegiate Recovery Community (CUCRC)
The CUCRC provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including substance use, eating concerns, self-harm and more.

National Eating Disorders Association
For 24/7 support, information on treatment options and other services related to eating disorders, please visit the National Eating Disorders Association (NEDA) website.

Support for staff and faculty

Faculty and Staff Assistance Program (FSAP)
FSAP provides free mental health services for all CU Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups.

Wellness Wednesdays
Wellness Wednesday workshops are available for staff and faculty to engage in self-care activities, learn about campus resources and build community. Themes rotate regularly, allowing participants to come and go as they please.

Free healthy living workshops
The Faculty and Staff Assistance Program (FSAP) provides free workshops and support groups related to physical health and well-being.

It’s common to feel uncomfortable with different aspects of our body, but it can also take a toll on our mental and physical health. Follow these tips to help someone with negative body image.

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5 ways to help your student improve their body image

Anonymous — Tue, 24 Jan 2023 19:39:24 +0000

5 ways to help your student improve their body image Anonymous (not verified) Tue, 01/24/2023 - 12:39

It’s common for students to feel uncomfortable with different aspects of their bodies. However, sometimes this dissatisfaction can take a toll on their mental and physical health. Here are some tips to help your student or someone you know with negative body image.

What is body image?

Someone who is struggling with negative body image may:

Make negative comments about their size, shape or appearance.
Weigh themselves often and/or get upset by small fluctuations in weight.
Obsess over their appearance or nitpick different aspects of their body.
Try to conceal their body with loose or baggy clothing.
Avoid social events or other activities that require a certain dress code (e.g. swimming).
Make ongoing efforts to lose weight, often through extreme dieting or intense exercise.

Keep in mind that negative body image can impact anyone, regardless of their identity, age, gender or body size.

How can I support my student with negative body image?

Depending on how intensely someone experiences negative body image, it can be a difficult issue to overcome. Here are some ways you can support a friend who may be experiencing negative body image.

Be open and honest about your concerns

If you’re concerned about your student’s behavior, let them know privately. Try to provide specific examples of times when you felt worried or concerned about them (e.g. they avoided an event or occasion because of food or body concerns, they were particularly critical of themselves, their eating or exercise habits changed, etc.). Be sure to use “I” statements when expressing your concerns. Here are a few examples you can use:

“I feel sad when I hear you speak critically about yourself and your body.”
“I feel concerned when I see you skip meals.”
“I feel worried when you weigh yourself repeatedly.”

Allow your student time to process and respond to conversations you have around body image, especially when sharing your concerns. Approaching your student with compassion can go a long way. It’s also important to avoid trying to diagnose or label your student’s habits or experiences.

Set an example

People may engage in negative self-talk without even realizing it. Commenting on our appearance, physical activity or eating habits can be commonplace in some relationships. If your student is struggling with negative body image, sometimes the best thing we can do is set a positive example. Practicing self-acceptance and self-compassion allows us to hold space not only for ourselves, but for our students as well.

Here are some examples of things to avoid when setting a positive example:

Making comments about your own body or others’.
Criticizing yourself or others’ based on appearance.
Attempting to convince someone to participate in dieting behaviors.
Openly counting calories or restricting different types of food.
Making comparisons between yourself (or your friend) and other people.

Build them up

Remind your student that you love them for who they are, not what they look like. While there is nothing wrong with complimenting your student on their appearance, keep compliments focused on something other than their body shape or size, as you may unintentionally cause harm. Instead, focus on things other than their body like how much you like their hair color, their new outfit or their new shoes. It can also be helpful to compliment your student on things that are completely unrelated to appearance. For instance, you may let your student know how funny they are, how brave they are, how smart they are or how great of a person they are. Focusing on inner qualities can help shift attention away from someone’s appearance and let them know they are valued as a person.

This can also be helpful if your student encounters a situation that makes them feel uncomfortable about their body. For instance, if someone in their class makes a negative comment about their appearance, remind them that the people who really matter in their life care about them regardless of their appearance.

Unfollow accounts on social media

Social media can impact our self-esteem, even if it’s not obvious. If your student follows accounts that impact their body image, self-esteem, self-worth or are negatively impacting their mental health: encourage them to unfollow those accounts. Encourage your student to take some time to seek out accounts that promote body positivity, body neutrality and self-love. For instance, it can be helpful to look for accounts that promote Health at Every Size (HAES).

Be proactive

If you’re concerned your student might be experiencing negative body image or is engaging in concerning or harmful behaviors, check out the resources below for additional information and support.

Support for students

Body Image Awareness at The Rec

Each year the Recreation Center hosts free events and activities throughout February in honor of Body Image Awareness Month. This year’s events will include nutrition talks, body image workshops, free fitness classes and more.

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to anxiety, body image, relationships and more.

Mindful Monday

This monthly program allows students to participate in mindfulness exercises and activities that can help students become more in-tune with their bodies. This program also offers sessions specific to mindful eating and physical wellness.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) at Wardenburg to address food and/or body related concerns. Our RDNs can help answer questions and address concerns related to disordered eating, eating disorders, intuitive eating, nourishing your body and more.

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including substance use, eating concerns, self-harm and more.

National Eating Disorders Association

For 24/7 support, information on treatment options and other services related to eating disorders, please visit the National Eating Disorders Association (NEDA) website.

Check out tips to help your student or someone you know improve their body image.

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5 ways to practice positive body image

Anonymous — Fri, 12 Feb 2021 17:51:01 +0000

5 ways to practice positive body image Anonymous (not verified) Fri, 02/12/2021 - 10:51

For many of us, this past year has been full of stress, uncertainty and rapid changes that may have made it difficult to adapt. These factors can affect the relationships we have with food, our bodies, physical activity and the way we see ourselves. One way to combat negative self-talk and negative body image is to practice body acceptance.

Body acceptance is about more than just accepting how our bodies look at this moment in time. It’s also about accepting that our bodies are meant to change. Our bodies are meant to change shape, change size and age. It’s also important to remember that it’s okay and normal for our eating habits, activity levels and body weight to change over time and in response to stress.

Showing our bodies appreciation for everything they’ve gotten us through can help us cultivate a more positive relationship with ourselves. Here are 5 ways you can honor your body and practice positive body image.

Honor your biological cues

Our bodies communicate with us through sensations. It’s important to listen to these sensations in order to honor our biological cues like hunger, fullness, energy, mood, etc. For instance, if your stomach is gnawing at you, it may be time to sit down for a satisfying meal. Similarly, if your body is feeling tired or groggy, it may be time to rest, even if it means missing out on a workout.

If you’re not sure how to identify your body’s cues, that’s okay. Many of us may be out of practice listening to our bodies, especially if we’ve been experiencing higher levels of stress or anxiety.

Practicing mindfulness can help. The Rec Center offers free online meditations that can help you practice mindfulness around your thoughts, body and more. Counseling and Psychiatric Services (CAPS) is also offering a free Healthy Living Workshop each week during the summer to discuss a variety of topics related to body image, mindfulness, sleep, nutrition and more.

You can also practice mindfulness on your own through journaling, breathing exercises, free online resources and more.

Evaluate your relationship with movement

Participating in regular movement (i.e. physical activity or exercise) has proven benefits for both our minds and bodies. It can be a great outlet to reduce stress, improve our health and find community. However, exercise can also be used in ways that are harmful. In some cases, we may use exercise as a way to exert control over our bodies, alter our appearance or use it to determine what we are allowed to eat that day. Here are a few ways to evaluate your own relationship with movement and exercise:

Intuitive relationship with movement:

Your routine...

Helps you feel connected with your body
Makes you feel stronger, more flexible or have greater endurance
Allows for rest and sick days
Helps you relieve stress and is enjoyable
Can move down on your priority list
Is responsive to your needs
Includes different types of movement
Is respectful of your body’s limits

Potentially harmful relationship with movement:

Your routine...

Is all or nothing
Allows for very few or no rest days
Must meet certain requirements to “count”
Doesn’t include breaks or time off for sick days or injuries
Feels like something you have to or are expected to do
Takes priority over other things in life (relationships, rest, socializing, etc.)
Causes you to feel upset or anxious if you miss a workout
Determines what you are allowed to eat based on activity level or calories burned

Shifting our focus and energy to activities that make us feel good, relieve stress and allow us to create a deeper connection with our body can help in cultivating a positive relationship with physical activity. It’s also important to remember that all forms of movement count toward your physical activity. Going for walks, practicing yoga and other low-intensity activities share many of the same benefits as high level exercise.

Learn more about how moving your body can improve your mental health.

Be your own ally

If you find yourself critiquing your body in front of the mirror, positing positive affirmations or showing your body gratitude can help. Grab a notepad or sticky notes and write down positive aspects of yourself. Include things that aren’t related to your appearance or weight. You can also focus on the functionality of your body over its appearance. Then, put them on or around your mirror. As you start to recognize more positive things about yourself, add them to your affirmations. Practice saying them out loud each day when you look at yourself in the mirror.

Here are just a few examples:

I trust and listen to my body.
I am grateful that my body has gotten me through tough times.

I am smart, strong, capable, etc.
My body gives me strength.

My body keeps me safe.
I take care of my body.

Be intentional about who you follow

CU Boulder social accounts to follow

Follow these accounts for inspiration, tips, events and more!

Buffs for Body Positivity

CUHealthyBuffs

Who do you follow on social media? Whether you keep up with close friends and family or celebrities and meme accounts, it’s important to know who you’re following and how they may be affecting you. Take a look at your accounts and ask yourself:

Am I seeing posts that make me feel unhappy or put me in a bad mood?
Am I comparing my life, body or success with others?
Do these accounts make me feel like I need to change myself or “be better”?

Pay attention to how the images, videos, slogans and attitudes you see on social media are impacting how you feel about yourself and your body. If you answered yes to any of these questions, it may be time to hide them from your feed or hit unfollow. Removing this type of content from your view can help you feel a sense of relief and will free up space for accounts that make you feel good. Instead of spending time feeling down, focus your energy on creating a feed that empowers you and makes you feel good about yourself!

Reach out for support

If you or someone you know is struggling with negative body image, here are a few resources that can help.

Reach out to friends and family: Feeling good about yourself and your body is easier when the people around you are supportive and recognize the importance of positive self image. Make time for friends and family who make you feel supported and good about yourself.
Healthy Living Workshop: Counseling and Psychiatric Services offers a free Healthy Living Workshop each week. Topics vary from week to week and include, body image, nutrition, physical activity, sleep, stress management and self-care.
Counseling and Psychiatric Services: Counseling and Psychiatric Services (CAPS) provides free and confidential consultations online through e-Let’s Talk. Let’s Talk counselors can help provide insight, solutions and information about additional resources available.
Disordered eating/eating disorders: Disordered eating and eating disorders are complex issues that can impact all genders, ages, races, ethnicities and sexual orientations. Health and Wellness Services offers support for students who are experiencing disordered eating or eating disorders through partnerships with Nutrition Services, Medical Services and CAPS. They can also provide community referrals for individuals who are interested in additional recovery and support services.
Recovery Center: The Collegiate Recovery Center (CUCRC) provides support services for students with a variety of addictive and harmful behaviors, including disordered eating, eating disorders, self harm and substance use.
Rec Center: Get a summer membership at The Rec to connect with an active community. Summer programming includes group fitness classes, outdoor adventures and free Inclusive Rec events.

More Health & Wellness Articles

For many of us, the past year has taken a toll on our relationship with our bodies. Here are 5 ways to work toward body acceptance and practice positive body image.

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3 tips for making New Year’s resolutions stick

Anonymous — Fri, 04 Jan 2019 07:00:00 +0000

3 tips for making New Year’s resolutions stick Anonymous (not verified) Fri, 01/04/2019 - 00:00

New Year, new resolution. Creating New Year’s resolutions can be difficult, especially when we are faced with a laundry list of things we’d like to change, achieve or do this year. To help you be more successful, we’re sharing some out-of-the-box tips for making New Year’s resolutions (that stick).

Choose small steps over big changes

Many of us start our New Year’s resolutions with big goals in mind: be healthier, save money, make new friends, land a job or get into grad school. All of these are great goals to have, but sometimes larger goals can be daunting or difficult to achieve. Our advice: Break them up into smaller steps.

If you’re looking to be healthier, start by swapping soda for water, try a fitness class at The Rec, take the stairs or park further from campus. To save money, start by setting up a savings account, creating a monthly budget or limiting your impulse purchases. Focus on small achievements that will help you get closer to your end goal while keeping you motivated.

Remember, it’s the little things that tend to have the greatest impact.

Create habits

Creating habits is one of the best ways to reduce “resolution fatigue” and keep you from falling off the wagon. Even if we have fool-proof reasoning behind our resolutions, our motivation to follow through with those activities can begin to dwindle, especially after the initial excitement for the New Year wears off. That’s why we recommend working your resolutions into your daily routines, so you can keep going even when motivation begins to fade.

If you’d like to be better about going to the gym, start a habit of setting out your workout clothes the night before. This will make it easier to simply grab and go. Want to get better sleep? Try setting an alarm to notify you an hour before bed to give you ample time to wind down and prepare for a restful night.

Make it fun

Do you dread the idea of making New Year’s resolutions? Do you get overwhelmed by the amount of changes you’re expected to make in a single year? Rather than focusing on all of the things you’d like to change this year, try focusing on all of the things you’d like to do this year instead by creating an annual bucket list.

Think of activities that you’ve always wanted to do. Perhaps you’ve never wandered the Denver Art Museum, explored Rocky Mountain National Park or seen the sun rise at Yoga on the Rocks. Maybe there is a trip you’ve been meaning to take or an activity you’ve been meaning to try. Now is your chance to make it happen.

Come up with 10 to 15 activities you’d like to do this year and make a list. Each month, look back at your list and decide which activities you’re going to conquer. Not only will you be fulfilling your resolution, but you’ll actually enjoy doing it, too!

To help you be more successful with your New Year’s resolutions, we're sharing some out-of-the-box tips for making resolutions that stick.

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How to Help a Friend with Disordered Eating

Anonymous — Thu, 22 Feb 2018 20:26:33 +0000

How to Help a Friend with Disordered Eating Anonymous (not verified) Thu, 02/22/2018 - 13:26

Eating disorders can be hard to talk about. They can be even harder to talk about when you’re concerned about a friend. Starting the conversation and connecting a friend to resources is important in getting them the help need.

Read tips for talking with a friend who might be struggling, as well as where to find support.

What is an eating disorder?

Eating disorders are serious conditions that can affect one’s physical and emotional well-being. The impacts of an eating disorder can reach over into one’s work, academics, relationships and social life. They can develop because of negative self-image but can also be used as a way to regulate emotions.

If you’re concerned about a friend, having a conversation is the first place to start.

How do I share my concerns with a friend?

Early intervention is important in helping a friend recover. Here are some tips for starting the conversation:

Pick a time when you can talk to your friend one-on-one. Find somewhere comfortable and private and make sure there’s enough time for the conversation.
Take responsibility for your own feelings and use “I” statements such as “I’m concerned that ... ” or “I’m worried about you because ... ”
Avoid commenting on your friend’s weight or appearance, even positively. Comments such as, “You look great,” or “You don’t need to lose weight” can reinforce negative behaviors.

Allowing time for your friend to process and respond to the conversation can help them feel supported. Approaching the conversation mindfully and compassionately can go a long way toward getting them the help they need. If it doesn’t go as planned, it’s still important to continue to be an ally and connect them to resources.

What kind of resources are there?

Wardenburg Health Services and Counseling and Psychiatric Services (CAPS) provide on-campus assessment and treatment for students struggling with issues related to eating disorders, food, weight and body image. With a multidisciplinary approach, the team helps students address psychological, medical and nutritional needs.

The Body Project is a body acceptance program that helps people resist pervasive societal standards of idealized female beauty that undermine women’s self-acceptance.

More information and resources about eating disorders also are available on the National Eating Disorders Association website.

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How to Help a Friend With an Eating Disorder

Anonymous — Tue, 02 Jan 2018 19:55:00 +0000

How to Help a Friend With an Eating Disorder Anonymous (not verified) Tue, 01/02/2018 - 12:55

Dr. Dana Udall, a psychologist who works with college students, shares tips for talking with a friend who might be struggling and where to find support.

What is an eating disorder?

Eating disorders are serious conditions that can affect one’s physical and emotional well-being. The impacts of an eating disorder can reach over into one’s work, academics, relationships, and social life. They can develop because of negative self-image, but can also be used as a way to regulate emotions.

If you’re concerned about a friend, having a conversation is the first place to start.

How do I share my concerns with a friend?

Early intervention is important in helping a friend recover. Here are some tips for starting the conversation:

Pick a time when you can talk to your friend one-on-one. Find somewhere comfortable and private and make sure there’s enough time for the conversation.
Take responsibility for your own feelings and use “I” statements like “I’m concerned that…” or “I’m worried about you because…”
Avoid commenting on your friend’s weight or appearance, even positively. Comments like “You look great,” or “You don’t need to lose weight,” can reinforce negative behaviors.

Allowing time for your friend to process and respond to the conversation can help them feel supported. Approaching the conversation mindfully and compassionately can go a long way towards getting them the help they need. If it doesn’t go as planned, it’s still important to continue to be an ally and connect them to resources.

What kind of resources are there?

Wardenburg Health Services provides on-campus assessment and treatment for students struggling with issues related to eating disorders, food, weight and body image.

More information about eating disorders is available on the National Eating Disorders Association website.

To find community and hear one person’s journey to recovery, join CAPS and the Eating Recovery Center for an event featuring author Kara Richardson Whitely on Wednesday, March 1 at 7:00 p.m. in Koelbel 210.

About the Expert

Udall holds a PhD from the University of Southern California and has extensive experience in the area of eating disorders and body image. She trained at the Renfrew Center and Belmont Behavioral Health before becoming a Senior Staff Psychologist at the Eating Disorders Treatment Center in Albuquerque, NM. In addition, Udall maintained a private practice for nearly a decade in which she specialized in eating disorders, adolescent development, and the coming out process for GLBTQ youth.

Eating disorders can be hard to talk about. They can be even harder to talk about when you’re concerned about a friend.

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Body Image

How to help a friend with body image

What is body image?

How can I support a friend with negative body image?

Be open and honest about your concerns

Set an example

Build them up

Unfollow accounts on social media

Be proactive

Support for students

Support for staff and faculty

Off

5 ways to help your student improve their body image

What is body image?

How can I support my student with negative body image?

Be open and honest about your concerns

​ Set an example

​ Build them up

​ Unfollow accounts on social media

​ Be proactive

Support for students

Off

5 ways to practice positive body image

Honor your biological cues

Evaluate your relationship with movement

Be your own ally

Be intentional about who you follow

Reach out for support

Off

3 tips for making New Year’s resolutions stick

Choose small steps over big changes

Create habits

Make it fun

Off

How to Help a Friend with Disordered Eating

What is an eating disorder?

How do I share my concerns with a friend?

What kind of resources are there?

Off

How to Help a Friend With an Eating Disorder

Off

Set an example

Build them up

Unfollow accounts on social media

Be proactive