More Than a Body

1. Objectification splits our identity, hindering self-actualization

Self-objectification occurs when people learn to view their own bodies from an outside perspective, which is a natural result of living in an environment where bodies are objectified.

Identity split. When we self-objectify, we become both the observer and the observed, constantly monitoring our appearance rather than fully experiencing life. This mental division disrupts our ability to reach a state of "flow" or peak motivation, hindering our self-actualization and overall well-being.

Cultural conditioning. From a young age, girls are taught that their value lies primarily in their appearance. This message is reinforced through media, advertising, and social interactions, creating a pervasive environment of objectification. As a result, women often internalize these external perspectives, leading to a disconnection from their true selves and a preoccupation with how they look rather than how they feel or what they can accomplish.

Consequences of self-objectification:

• Decreased self-esteem and body satisfaction
• Increased anxiety and depression
• Difficulty concentrating on tasks and achieving goals
• Reduced physical performance and enjoyment of activities
• Strained relationships and social interactions

2. Media literacy is crucial for deconstructing unrealistic beauty standards

Be aware that the moment you respond to anyone, child or adult, calling someone "fat" by telling her "that's not nice" or "she's not fat—she is beautiful!" you are setting up "fat" as the opposite of "beautiful" and "good" and "worthy," which makes sense when so many of the cultural messages we receive throughout our lives do just that.

Critical thinking. Developing media literacy skills is essential for recognizing and challenging the unrealistic beauty standards perpetuated by media and advertising. By learning to critically analyze messages about bodies and beauty, we can better understand how these ideals are constructed and manipulated to sell products and maintain social hierarchies.

Practical steps. To improve media literacy, practice asking critical questions when consuming media:

• Who created this message and why?
• What techniques are being used to grab my attention?
• What values or lifestyles are being promoted?
• How might different people interpret this message?
• What is omitted or left unsaid?

Creating change. As we become more media literate, we can actively shape our media environment by:

• Unfollowing accounts that promote harmful beauty standards
• Supporting diverse representations of bodies in media
• Creating and sharing content that challenges objectification
• Engaging in conversations about media's impact on body image
• Teaching media literacy skills to others, especially children and teens

3. Self-objectification leads to constant body monitoring and shame

Self-objectification is a serious threat to your ability to see more in yourself—who you really are and what you're really capable of as a human, not as a body to be admired.

Mental burden. Self-objectification creates a constant mental task list of body monitoring, such as checking our appearance, adjusting clothing, and comparing ourselves to others. This preoccupation consumes valuable mental energy and distracts us from fully engaging in life experiences.

Shame cycle. The more we focus on our appearance, the more likely we are to feel shame about our perceived flaws. This shame can lead to harmful coping mechanisms such as:

• Disordered eating
• Excessive exercise
• Substance abuse
• Social isolation
• Avoidance of activities or opportunities

Breaking free. To combat self-objectification:

• Practice mindfulness to reconnect with your body's sensations and experiences
• Challenge negative self-talk and replace it with self-compassion
• Engage in activities that celebrate what your body can do, rather than how it looks
• Surround yourself with people who value you for more than your appearance
• Seek professional help if self-objectification is significantly impacting your life

4. Redefine positive body image as knowing your body is good, not just looking good

Positive body image isn't believing your body looks good; it is knowing your body is good, regardless of how it looks.

Paradigm shift. Traditional approaches to improving body image often focus on expanding definitions of beauty or convincing individuals that they are beautiful. However, this still reinforces the idea that appearance is paramount. Instead, we need to shift our understanding of positive body image to one that values our bodies for their inherent worth and capabilities, regardless of how they look.

Holistic perspective. A truly positive body image involves:

• Appreciating your body's functions and abilities
• Respecting your body's needs for rest, nourishment, and care
• Recognizing that your worth is not determined by your appearance
• Accepting and embracing your body's natural changes over time
• Focusing on how you feel in your body rather than how it looks

Cultural change. By redefining positive body image, we can:

• Reduce the pressure to conform to unrealistic beauty standards
• Promote greater body diversity and acceptance in society
• Encourage a focus on health and well-being rather than aesthetics
• Empower individuals to pursue their goals without appearance-based limitations
• Foster a more compassionate and inclusive culture

5. Practice self-reflection and self-compassion to combat body shame

Self-compassion means having your own back—accepting yourself and your past choices unconditionally.

Self-reflection. Developing the ability to critically examine our thoughts and feelings about our bodies is crucial for overcoming body shame. This involves:

• Identifying the sources of our negative body image
• Recognizing patterns of self-destructive thoughts and behaviors
• Exploring the underlying emotions and beliefs that fuel body shame

Self-compassion. Treating ourselves with kindness and understanding is essential for healing body image issues. Practice self-compassion by:

• Speaking to yourself as you would a dear friend
• Acknowledging that everyone struggles with body image at times
• Recognizing that your worth is not determined by your appearance
• Offering yourself forgiveness for past choices or perceived failures
• Celebrating your body's strengths and capabilities

Inner child work. Connecting with and nurturing your "inner child" can be a powerful tool for healing body image issues:

• Visualize yourself as a child and offer that child love and acceptance
• Write a compassionate letter to your younger self
• Identify and challenge negative messages you internalized as a child
• Practice self-care activities that bring joy and comfort to your inner child

6. Shift focus from appearance to function: your body is an instrument, not an ornament

Your body is an instrument for your own personal use, experience, and benefit—not ornaments to be admired.

Functional perspective. Viewing our bodies as instruments rather than ornaments helps us appreciate their inherent value beyond appearance. This shift in perspective allows us to:

• Focus on what our bodies can do rather than how they look
• Appreciate the complex systems that keep us alive and functioning
• Engage in activities that bring joy and fulfillment, regardless of appearance
• Make health decisions based on well-being rather than aesthetics

Practical application. To adopt an instrumental view of your body:

• Engage in activities that challenge and celebrate your body's abilities
• Practice gratitude for your body's functions, from breathing to digestion
• Choose clothing based on comfort and practicality rather than appearance
• Set goals related to physical experiences or achievements, not aesthetics
• Explore new ways to move and use your body that bring you joy

Cultural impact. By collectively shifting our focus from appearance to function, we can:

• Reduce the power of unrealistic beauty standards
• Promote greater body diversity in media and society
• Encourage a more holistic approach to health and wellness
• Empower individuals to pursue their passions without appearance-based limitations

7. Health and fitness are not determined by weight or aesthetics

Focusing on fitness rather than fatness is well proved to decrease risks of numerous diseases and disorders, including diabetes, multiple forms of cancer, hypertension, and other causes of death.

Health misconceptions. Our culture often equates thinness with health and fitness, but research shows that weight and BMI are not accurate indicators of overall health. Instead, factors such as cardiovascular fitness, metabolic health, and lifestyle habits are more reliable measures of well-being.

Holistic approach. A truly healthy lifestyle focuses on:

• Regular physical activity that you enjoy
• Balanced, nourishing nutrition
• Adequate sleep and stress management
• Social connections and emotional well-being
• Regular health check-ups and preventive care

Redefining fitness goals. Instead of focusing on weight loss or aesthetic changes, set goals that celebrate what your body can do:

• Improving cardiovascular endurance
• Increasing strength or flexibility
• Mastering a new skill or sport
• Enhancing balance and coordination
• Boosting energy levels and overall well-being

8. Develop body image resilience to rise above cultural pressures

Your body image is becoming yours for the first time. You are putting yourself first, merging your self-objectifying perspective with your own inside perspective, and realizing you are a human being, not just a human being looked at.

Resilience framework. Body image resilience is the ability to face and overcome challenges to your body image, growing stronger in the process. This involves:

• Recognizing and naming body image disruptions
• Developing coping strategies that promote growth rather than shame
• Building a toolkit of skills to navigate cultural pressures
• Cultivating a strong sense of self beyond appearance

Key resilience skills:

• Media literacy and critical thinking
• Self-reflection and self-compassion
• Body functionality appreciation
• Mindfulness and embodiment practices
• Social support and community building

Ongoing process. Developing body image resilience is not a one-time achievement but an ongoing journey. It requires:

• Regular practice and reinforcement of resilience skills
• Willingness to face discomfort and challenge internalized beliefs
• Flexibility to adapt to changing cultural pressures and personal circumstances
• Commitment to personal growth and self-discovery

9. Unite with other women instead of competing based on appearance

We tear people down by disparaging how they look, and we build them up by validating how they look. We become the oppressed and the oppressors; the victims of our objectifying culture and the perpetrators enforcing it upon each other.

Breaking the cycle. Women often perpetuate objectification by competing with and judging each other based on appearance. To break this cycle:

• Recognize how cultural conditioning has pitted women against each other
• Challenge internal thoughts that compare or judge other women's bodies
• Offer genuine compliments based on character, skills, or accomplishments
• Support and uplift other women in their pursuits beyond appearance

Building community. Creating supportive networks of women can help combat the isolating effects of objectification:

• Share experiences and strategies for developing positive body image
• Collaborate on projects or initiatives that challenge beauty standards
• Mentor younger women and girls in body image resilience
• Advocate for systemic changes that promote body diversity and inclusion

Intersectionality. Recognize that women face different challenges based on factors like race, size, ability, and gender identity:

• Educate yourself about diverse experiences of objectification
• Amplify the voices of marginalized women
• Challenge your own biases and privileges
• Work towards creating a more inclusive body-positive community

10. Opt out of objectification to reclaim your whole self and empower others

The world needs women, and not just pretty visions of women hoping one day we'll qualify to be heard, to be seen, to lead. The world is desperate for you to show up now, not ten or fifty pounds from now.

Personal liberation. Opting out of objectification allows you to:

• Reclaim mental energy previously spent on appearance concerns
• Pursue goals and opportunities without appearance-based limitations
• Develop a stronger sense of self beyond your physical appearance
• Experience greater authenticity in relationships and self-expression

Collective impact. By choosing to opt out of objectification, you can:

• Model body acceptance and self-respect for others
• Challenge societal norms that prioritize appearance over substance
• Create space for diverse bodies and experiences to be seen and valued
• Contribute to a cultural shift away from objectification

Practical steps. To opt out of objectification:

• Critically examine and challenge your own beauty practices
• Speak up against objectifying comments or behaviors
• Support businesses and media that promote body diversity
• Engage in activities that celebrate your body's abilities, not appearance
• Share your journey and insights with others to inspire change

Last updated: December 17, 2024