10 Signs of Poor Body Image (and How to Start Healing)

Body image is the way you see, think, and feel about your body. When that image turns negative, it can impact your confidence, relationships, and overall wellbeing. Poor body image can feel isolating—especially in a world full of comparison, diet culture, and constant talk about appearance.

Research shows that body dissatisfaction affects both men and women. In the U.S., between 13%–32% of women and 9%–28% of men report feeling unhappy with their bodies. In some parts of Europe, those numbers are even higher—over 80% of women and two-thirds of men say they struggle with body image.

If you’re wondering whether you or someone you love may be dealing with poor body image, here are 10 common signs.

10 Signs of Poor Body Image

1. Constantly comparing your body to others
   Regularly sizing yourself up against friends, strangers, or influencers can lead to negative self-judgments and unrealistic standards.

2. Avoiding photos or mirrors
   Many people with body dissatisfaction avoid cameras or mirrors due to discomfort with how they think they look.

3. Feeling anxious about eating in public
   Worrying about how others might judge your food choices or appearance while eating can lead to isolation and reinforce shame.

4. Negative self-talk about appearance
   Harsh inner thoughts like “I look disgusting” erode self-esteem and make confidence difficult to build.

5. Preoccupation with weight, size, or shape
   Obsessing over the scale, clothing sizes, or specific body parts can take up mental energy and overshadow other areas of life.

6. Difficulty accepting compliments
   Rejecting or dismissing positive feedback often reflects deeper discomfort with your body image.

7. Linking self-worth to appearance
   Believing your value depends only on your looks minimizes your strengths, skills, and personality.

8. Feeling uncomfortable with physical touch
   Hugs, intimacy, or even casual touch may feel overwhelming if you’re insecure about your body.

9. Using social media in ways that fuel comparison
   Following appearance-focused accounts or scrolling through filtered images can worsen body dissatisfaction and comparison.

10. Using extreme dieting or exercise to “fix” your body
    Strict food rules or compulsive exercise may seem like solutions but often increase the risk of disordered eating or burnout.

5 Ways to Start Healing Your Body Image

1. Practice self-compassion
   Notice negative self-talk and reframe it with kinder, realistic statements like: “My body allows me to show up for people I love.” Try writing one compassionate thought each morning and repeating it throughout the day.

2. Curate your environment
   Unfollow accounts that trigger comparison and fill your feed with body-positive or non-appearance-focused creators. Your daily environment can shift how you see yourself.

3. Focus on strengths and values
   Appreciate your body’s functionality (“My legs help me hike,” “My hands let me cook”). Redirect energy into personal values like kindness, creativity, or resilience through activities that remind you of your worth beyond appearance.

4. Surround yourself with support
   Connect with friends, family, or groups that encourage you without focusing on weight or diets. Set boundaries with people who make triggering comments to protect your progress.

5. Seek professional help
   If poor body image is deeply affecting your life, therapy can help. Working with a body image or eating disorder specialist—virtually or in person—can give you tools to challenge unhelpful beliefs and build lasting self-acceptance.

Final Thoughts

Healing poor body image doesn’t happen overnight, but change is possible. By noticing the signs, practicing self-compassion, and seeking support, you can move toward greater self-acceptance and a healthier relationship with your body.

References

1. Fallon, E. A., Harris, B. S., & Johnson, P. (2014). Prevalence of body dissatisfaction among a United States adult sample. Eating Behaviors, 15(1), 151–158. https://doi.org/10.1016/j.eatbeh.2013.11.007

2. Quick, V., Larson, N., Eisenberg, M. E., Hannan, P. J., & Neumark-Sztainer, D. (2013). Personal, behavioral and socio-environmental predictors of overweight incidence in young adults: 10-yr longitudinal findings. International Journal of Behavioral Nutrition and Physical Activity, 10(37). https://doi.org/10.1186/1479-5868-10-37

3. Jáuregui Lobera, I., Bolaños Ríos, P., & Garrido Casals, O. (2016). Body dissatisfaction in adolescents: differences by sex, BMI and type and amount of physical activity. BMC Public Health, 16(1), 1–10. https://doi.org/10.1186/s12889-016-3919-7

4. UK Parliament. (2021). Changing the perfect picture: An inquiry into body image. Women and Equalities Committee. https://publications.parliament.uk/pa/cm5801/cmselect/cmwomeq/805/80502.htm

5. Verywell Mind. (2021). Body image and eating disorders. Retrieved from https://www.verywellmind.com/body-image-and-eating-disorders-4149424