Back-to-school season brings both exciting and anxiety provoking feelings for many teens. New classes, new schedules, new friends, new stressors and often a renewed focus on appearance are at the forefront. For those struggling with eating disorders, this can be an especially challenging time. Peer pressure and body image concerns are all around and it’s important to navigate them in a way that prioritizes your mental and physical health.
Here’s a deeper look into how peer pressure can impact your self-image and some strategies to manage it effectively.
Understanding Peer Pressure in School Settings
Peer pressure is a powerful force especially during adolescence and a time where many of us are trying to figure out who we are and how we fit into this world.
It can take many forms: direct comments about appearance, subtle social cues, social media triends or simply exposure to cultural norms. It might be friends casually discussing their latest diets, comparing themselves to each other, or even teasing one another about their bodies. Sadly, it might also be assignments for Health Class where many students are often told to track their food in MyFitnessPal and give a report on it. Yep, this is for real... many of our clients have experienced this first hand and found it brought out conversations surrounding shape, size and consequence of "eating too much" or of eating the "wrong foods."
This environment can lead to feelings of inadequacy, anxiety, and the need to conform to certain beauty and/or diet-culture standards.
Studies show that body image concerns begin at a very young age. According to Common Sense Media, by age 6, girls especially start to express concerns about their own weight or shape, with approximately 40-60% of elementary school girls (ages 6-12) being worried about their weight or about becoming too fat .
These concerns often continue through adolescence, and peer pressure plays a significant role in reinforcing these anxieties.
Social media amplifies these pressures. A survey by the Royal Society for Public Health in the UK found that social media use is linked to increased body image concerns, with platforms like Instagram having the most negative impact.
Approximately 70% of young people reported feeling worse about their bodies after scrolling through social media .
Tips for Managing Peer Pressure
Set Boundaries: It’s okay to walk away from conversations that make you uncomfortable. Politely change the subject or excuse yourself if the discussion turns to dieting or body-shaming. Your mental health is more important than participating in every conversation. Remember, setting boundaries is a form of self-care and is essential for maintaining your well-being.
Affirm Your Worth: Remind yourself that your value isn’t tied to your appearance. You bring so much more to the table like your personality, kindness, talents, and intelligence. Write down affirmations and keep them somewhere accessible when you need a reminder. Make a habit of practicing self-love by repeating these affirmations daily. This can help build resilience against negative peer influences. Or if you are struggling to remember, reach out to your supports.
Choose Your Circle: Surround yourself with people who lift you up and respect your boundaries. Friends who understand and support your recovery will be more likely to have positive conversations about health and well-being. Don’t be afraid to distance yourself from those who make you feel bad about yourself. Real friends will respect your journey and encourage you to be your healthiest self.
Seek Support: Having a go-to person, whether it’s a friend, family member, or therapist, can make all the difference. They can provide a listening ear and remind you that you’re not alone in this journey. Schools often have counselors who are trained to help with these issues. Don’t hesitate to reach out for professional guidance if you feel overwhelmed. Or, consider getting involved in a group like Empowered RX that is designed to help Teen girls learn about diet-culture all while learning tools for confidence building and getting stronger in both mind & body.
Educate Yourself and Others: Learn about the harmful effects of diet culture and share that knowledge with your friends. Sometimes, people engage in harmful conversations simply because they don’t know better. By educating others, you can help shift the narrative towards healthier, more inclusive discussions.
Building a Positive Body Image
Challenge Negative Thoughts: When you catch yourself thinking negatively about your body, stop and ask yourself where those thoughts are coming from. Are they based on facts, or are they influenced by unrealistic standards? Replace negative thoughts with positive ones. Instead of saying, "I need to lose weight," say, "I am grateful for all that my body can do."
Practice Self-Care: Engage in activities that make you feel good about yourself, whether that’s a sport, art, music, or spending time with loved ones. The goal is to do things that make you feel strong, empowered, and happy. Remember, self-care isn’t just about physical health, it’s about mental and emotional well-being too. Take time to relax, meditate, or simply do something you enjoy. Also remember that too much of anything is not healthy. If you find yourself turning to sport or exercise to manage your emotions we recommend talking to your parents or Therapist about this.
Be Kind to Yourself: Speak to yourself the way you would to a friend. Self-compassion can go a long way in changing how you view your body. Instead of criticizing yourself, practice gratitude for your body and what it does for you every day. Write down three things you love about yourself every day to reinforce positive self-image.
Focus on What your Body is Capable of, Not Appearance: Shift your focus from how your body looks to how it feels. Prioritize activities that make you feel strong, energized and healthy. This can help you build a more positive and realistic relationship with your body. Remember, health looks different for everyone and is not correlated to being smaller or shrinking in size, despite what diet-culture tells us. It's more important to feel good and be happy than to look a certain way.
You Are More Than Your Body
Navigating peer pressure and body image struggles is challenging, but remember that you are more than your appearance. You are unique, valuable and SO worthy of love and respect just as you are. By focusing on your health, setting boundaries, and surrounding yourself with supportive people, you can create a positive environment for yourself, even in the midst of pressure.
Citations:
Common Sense Media. “Children, Teens, Media, and Body Image.” Common Sense Media.
Royal Society for Public Health. “Social Media and Young People’s Mental Health and Wellbeing.” RSPH.
Comments