World of Wellbeing is the vodcast series that's all about how to look after you and your mind.
In this episode, wellbeing and education influencer Kit Brown and clinical psychiatrist Dr T find out what body image means, the influences that can affect how you feel about it and how to overcome any worries you might have.
Kit Brown:
Whatever you see online isn't always true.
Lots of photos are edited.
Videos are edited to show you snippets of an ideal or a perfect reality, which isn't always reality.
Hi guys, I'm education and wellbeing TikToker, Kit Brown,
Dr T:
And I'm Dr T, clinical psychiatrist for under 18s.
Kit Brown:
Welcome to World of Wellbeing from BBC Bitesize, where we talk about how to look after you and your mind.
So Dr T, what's on your mind today?
Dr T:
Do you know what, Kit?
I thought we should talk about body image.
Have you ever thought about that?
Kit Brown:
Yeah, absolutely.
When I think back to my time in school, I always had really long hair.
And I was actually teased for it.
And now I've come full circle.
So I'm trying to grow my hair out again.
But I think back to my younger self and think that I should have been more confident and proud of who I was.
But actually, it did knock me and it really affected my confidence.
Dr T:
I get what you mean, Kit.
I'm glad we’re talking about this.
When I was a kid, I was concerned about my height and weight.
And I think that it's normal, isn’t it, when we're growing up to be concerned about how we look.
But if we're over focused or we feel negative about it, it can really have an impact on our mood and how we feel.
Kit Brown:
So what do we mean when we talk about body image?
Dr T:
We're talking about feelings as well as facts, so it’s how we feel about the way we look.
And that can be different for different people.
It can be influenced in two ways.
So number one: from the outside world.
What I see on my social media feed, what my friends are saying, sometimes even parents.
But there's also the internal story as well.
And these two together influence body image.
So have you ever felt affected in the way that you feel about how you look?
Kit Brown:
Yeah, absolutely.
As someone who works online and spends a lot of time on social media in particular, I think I've been affected by those online trolls, by those negative comments.
You know, ultimately I'm someone who is quite confident in the way I look.
I'm quite happy.
I'm proud of the way I look.
You know, I keep myself very active and ultimately I'm just proud of who I am.
But that being said, I still scroll through those comments, still see negative ones about the way I look or the way I dress, or those real things that feel personal and really targeted.
And you know, they still knock my confidence.
So what are the inside influences on body image?
Dr T:
Well, they're to do with the story that we tell ourselves which can be shaped by who we’ve spent time with.
But it's our thoughts, our beliefs, the feelings we have about how we look.
And like, what about you?
Does it take up headspace for you?
Kit Brown:
Generally, I try to not let it.
But I think if I'm thinking back to last year, you know, when I was playing football I went through a really bad injury.
I missed almost six months of the season, and that really knocked me because I was looking in the mirror every week and I couldn't get up. I couldn't go for a run and I was really just looking at myself in the mirror thinking, “Am I ever going to get back into shape?”
And it was those kind of questions that were running through my mind and it really, really knocked my confidence.
Of course I knew I would be able to when I got my leg better and I was able to go out for a run, but that knockback had real effects on me.
Dr T:
I get what you're saying, Kit.
I've been there as well and I think that when an injury sets you back, then it sort of stops a bit of who you are and that can really knock your confidence.
But it's about taking it day by day, right?
It's about recovering day by day, week by week.
You’ll get there.
So there's another big change we should talk about: puberty, right?
Because you've been living in your body for ten years.
You've gotten used to it and suddenly things start to change.
And it's not actually in our control.
And that can have an impact on how we perceive ourselves, our body image, because our body is literally changing.
Kit Brown:
So I think back to when I was going through puberty and I was quite fortunate with my skin, but there would be times where I have breakouts of spots and it would be the end of the world.
You know, I'd look in the mirror, I wouldn’t like what was looking back at me.
And it really, really knocked my confidence.
And do you know what?
That's something that I still probably struggle with now, you know, being in front of the camera so much, when I notice a spot come up,
I'm in the mirror, I'm panicking.
So even today I still struggle with my body image.
You know, I don't think it actually matters how old you are.
It can still have those negative impacts.
Dr T:
Yeah, you're absolutely right.
And I think it's important to remember that it's not necessarily what the world sees.
It's what our brain is telling us about us.
And it's important not to get hung up on these thoughts.
Kit Brown:
So what can you do if you're struggling with your body image?
Dr T:
Well, a couple of things you can do.
You could cleanse your media feed, right?
So if you feel that you are following, influencers or channels that aren't making you feel good about your body image, then that's a good shout.
Kit Brown:
Yeah.
As an influencer, I mean I know that whatever you see online isn't always true.
You know, lots of photos are edited, videos are edited to show you snippets of an ideal or a perfect reality which isn't always reality.
And we need to remind ourselves that actually what we see online isn't always true.
Dr T:
So Kit, a really helpful reframe is to change our definition of beautiful.
So rather than just rely on what we look like, we should also focus on the inner qualities that make us great people.
All right?
So we're going to do a post-it and pen exercise right now.
What we're going to do is write down three inner qualities that you would think that people would commend you on.
They’d go, “Oh, that's Kit! He's great because of that.”
What would they say?
Kit Brown:
Well the first one I'm going to go for is caring.
You know, being a teacher, I care for 30 children every day.
It's at the heart of everything I do, so caring would definitely be one.
My second one is driven.
You know, I'm someone who's very driven, you know?
I know what I want to achieve and I work really hard to achieve that.
And then the third one I'm going to write down is resilient.
You know, I’ve faced loads of setbacks in my life, but I never let that get the better of me.
I always think of ways that I can overcome them to really succeed and achieve what I’ve set my mind to.
Dr T:
And if you're not sure what to write then ask a friend, a family member, “Hey, what are some of the qualities that make me me, that are worth celebrating?”
And what you can do is you can stick this on a bathroom mirror where you see yourself when you brush your teeth and just say to yourself, “The person that you are looking at is…” and go through the list and that becomes a really nice internal narrative to celebrate your inner qualities and beauty.
Kit Brown:
It's been a pleasure. Thanks Dr T.
Thanks so much for being with us.
To listen to more episodes of the BBC Bitesize World of Wellbeing podcast, head to BBC Sounds.
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Bye!
Dr T:
Bye!
If you're suffering with your body image and it's affecting your day to day life.
Talk to a trusted adult like your parent, teacher or guardian.
It can really make a difference.
And if you'd like extra support and advice for any of the issues raised in this vodcast, search for BBC Bitesize Action Line for young people, where you'll find contacts for organisations who can really help you.
Speaking as part of the World of Wellbeing vodcast, Dr T explains what body image is, factors that can affect it and offers top tips on how to manage your feelings about your body.
What is body image?
You may have heard of the phrase 'body image', but what does it actually mean? Dr T tells us:
"It's how we feel about the way we look and this can be different for different people.
Have you ever wished there was something you could change about your body? When I was a kid, I was concerned about my height and weight and I wasn't alone with having these thoughts. It's very common when you're growing up to be concerned about how you look.
But if you become overly focused or feel negative about it, it can really have an impact on your mood and how you feel. This might affect your confidence, make you feel worried, embarrassed and, overall, not make you feel good.
Instead, it's important you foster your thoughts and feelings about body image in a much healthier sense."
What influences body image?
There are two main influences which can affect your body image - the outside world and the inside world.
- The outside world
Outside influences of body image could be a variety of things and you might not even realise it! What you see on your social media feed, what you watch on TV or films, what your friends are saying, or sometimes what you hear from your parents or other members of your family.
- The inside world
This means the story we tell ourselves - for example our own thoughts, beliefs and feelings we have about how we look, and how much value we attach to them.
And a big internal change we all experience in our teenage years is puberty. If you think about it, you've been living in your body for 10 years (or more), you've gotten used to how it looks and suddenly things start to change and it's a lot to take in! It's really common to have these concerns or to feel worried or embarrassed about body changes.
All of these things can impact on how you perceive yourself and your body image. But remember this is not necessarily what the world sees… it's what your brain is telling you and it's important not to get hung up on these thoughts.
What to do if you're struggling with body image
Dr T explains three things you can do to foster a healthier sense of body image:
1. Cleanse your social media feed - "What are you exposing your mind to on social media? Try to be present in the moment and say to yourself, 'I'm watching this (X) right now, is this realistic?' If you feel that you're following influencers or channels that aren't making you feel good about your body image, then limiting or removing them from your social media is a good shout."
2. Practice gratitude - "What are you grateful for your body for being able to do? For example, I'm grateful for being able to sing and be good at chess."
3. Reframe your definition of beautiful - "Beauty is more than just a photograph: it's about who you have in your life and the impact that you create. Rather than just relying on what you look like, you should also focus on the inner qualities that make you a great person."
Reframing beauty exercise
Dr T explains how to frame beauty.
"With a pen and paper, write down:
- Three inner qualities or character traits that make you 'you'. Ones that you think, your mates would like about you or think you're great at. What would they say?
For me, I would say I am:
- Motivated
- Caring
- Innovative (someone who likes to introduce and embrace new ideas and original creative ways of thinking). I believe there's always a way of figuring out things!
And once you've written these words down, stick them somewhere like a mirror or on a board. It doesn't matter where, as long as it's somewhere you can see it every morning when you're getting ready or brushing your teeth.
And if you are not sure what to say, why not ask a friend or family member, 'what three inner qualities do you like about me?' Or 'what three inner qualities am I great at?' You could also think about three inner qualities or character traits you like about your mate? What would you say to them?"
Watch more Series 2 World of Wellbeing
World of Wellbeing: What is wellbeing and how to tell if yours is good or bad?
Wellbeing and education influencer Kit Brown asks Dr T what is wellbeing? They reflect on their own wellbeing struggles and learn practical tools to improve their wellbeing.
World of Wellbeing: How to find yourself
Wellbeing and education influencer Kit Brown and Dr T find out why your brain is wired to want to belong and how to figure out your values, what's important to you and find your people.
World of Wellbeing: How to deal with stress
Dr T and Kit Brown look at some of the signs of stress and discuss what you can do to help reduce it.
If you need support
You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.
If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.
There are more links to helpful organisations on the BBC Bitesize Action Line page for young people.
Catch Up on Series 1 of World of Wellbeing
What is friendship? video
Ami Charlize and Radio 1’s Dr Radha talk friendship fall-outs and growing apart.
How to be more confident
Ami Charlize and Radio 1’s Dr Radha talk affirmations, body confidence and bullying.
How to stop worrying? video
Ami Charlize and Radio 1’s Dr Radha chat through what you can do if you're feeling worried or anxious.
