Raising strong and confident children requires a great deal of effort. We live in an age where we see pictures and videos of seemingly “perfect” bodies, which can take a substantial hit on self-confidence. Your body image refers to how you perceive your own body, and it doesn’t necessarily have anything to do with your actual physical appearance.
People generally think that teenagers and adults are the ones who struggle with body image issues. However, even young children can face anxieties related to this, and if not addressed early, they can develop into numerous problems later on. Having a positive body image means appreciating, respecting, and accepting your body as it is. Self-acceptance can lead to firmer self-confidence, increased acceptance, and healthier lifestyle behaviors.
On the flip side, a negative body image can impact not just one’s physical health but one’s psychological and social health, too. A poor self-image can lead to overexercising, disordered eating, low self-esteem, depression, loneliness, and anxiety. Feeling unhappy with one’s physical appearance can also increase self-consciousness to the extent that people may want to avoid social interactions and disengage from their daily activities.
Here are some tips to get you started.
Do You Have a Healthy & Positive Body Image?
The way you treat and feel about your body can have a powerful influence on your child. Kids tend to pick up on small things, so if you constantly complain about having big thighs, push your body through punishing workouts, or overly obsess about calories in food to the extent that you barely eat, it sends a damaging message to your child. Naturally, they will start checking the size of their thighs and waists and also start watching their portion sizes at the table.
Shift Your Focus From Weight To Health
Don’t obsess over the numbers on the scale; instead, focus on engaging in enjoyable activities and preparing healthy, delicious meals. Children don’t need to work out; they just need to get active and play with their friends. Talk to your child about the importance of nutrition and explain to them in simple terms that eating the right foods will provide them with the energy needed to do all the things they want to do. Encourage them to eat healthy and yummy snacks, and gently tell them that counting calories or restricting their food intake is not the healthy way forward.
Get Your Child Physically Active
Studies have shown that appreciating what your body can do, rather than what it looks like, can help build stronger self-esteem and a more positive body image. So, motivate your child to get into physical activities they enjoy.
Model by example: if you are physically active, your children will be motivated to follow suit. Nudge them to accompany you on walks while you talk to them about engaging their whole body with the environment, using all their senses to see, smell, hear, and touch. Make it fun and interactive for your child.
Remember, some children are natural athletes who love sports, while others are more interested in riding a bike or walking. Still others are interested in yoga, dancing, or karate, so figure out what interests your child and encourage them to pursue it. It doesn’t matter what they do to maintain physical fitness – it only matters that they do something!
Bust The ‘Perfect Body’ Myth Plastered Across Media
Magazines, TV shows, social media, and advertisements are often filled with images that convey the message that only certain skin tones or body types are deemed attractive. Even the media’s depiction of a healthy and fit body often portrays a slender and toned physique.
Since children are constantly exposed to such content, they may begin to feel insecure about their own skin. Discuss with your child how most images they see are heavily retouched and altered to make their bodies appear perfect. Prompt your child to ask questions and discuss stories of people who are healthy role models, regardless of their appearance.
Don’t Talk Too Much About Diets In Front Of Your Child
If you are in the phase of your life where you’re focusing on dieting and exercise, that’s your prerogative. However, be sure not to stress about it in front of your children, as doing so may influence them to do the same. Of course, healthy dieting and regular exercise are beneficial, but not necessarily for children. Never encourage your child to diet, irrespective of their weight, shape, or size. Restrictive practices like these can be dangerous for children, and they can cause symptoms such as headaches, dehydration, fatigue, nausea, weakness, constipation, and inadequate nutritional intake. In extreme cases, it can potentially develop into eating disorders (and no, those aren’t rare!).
Talk To Your Child About The Effects of Puberty
Your child should understand that their body will undergo a natural pubertal process and that weight gain or loss can be a normal part of this development. Puberty can be a stressful time for children, and it is generally when they start to have concerns about their shape, appearance, and body size. Reassure your child that these physical changes are normal and explain that everyone’s body develops at different rates and at various times.
Watch Out For Bullies At School
One of the biggest causes of bullying is weight-related teasing. If your child is being bullied at school, address your concerns immediately by discussing them with the school counselor or administrator.
At the same time, if your child is self-conscious about their appearance, they may be reluctant to participate in sports or other activities. For example, figure-hugging costumes, bathing suits, and the like can reveal particular body parts, making your child too self-conscious to wear them altogether. If needed, discuss with the school the possibility of modifying their requirements to make them less restrictive.
Final Thoughts
As a parent, you are the most influential role model in your child’s life. Accordingly, you must focus on promoting a positive body image. Make them feel good about themselves by setting a good example. Teach your child to accept that bodies come in all sizes and shapes and celebrate body diversity. Discuss with your child all the aspects that comprise a person, including skills, personality, interests, and so on, and explain that there is much more to a person than their appearance.
If you feel that your child is stressed over their body image, teach them healthy coping strategies. This can include talking to someone, getting enough rest, engaging in soothing activities such as going for a walk or cuddling a pet, and seeking professional help if needed.
