Many adolescents struggle with body image issues, and while there is a spectrum that has eating disorders and self-loathing at one end and mild frustration at the other, this is a great opportunity to introduce some self-awareness.

I encourage students to engage in three things that can help them come to terms with how they feel about their own changing bodies and take back control. While these steps are by no means a substitute for counseling, if an individual is struggling with eating disorders or other self-harm behaviors, they can help students understand the foundations of the complicated emotions they have with regard to their own self-image in tandem with professional help.

The first step is to ask “why.” Anytime we hear the voice in our own head that says, “I’m too fat/short/hippy/undeveloped,” it’s important to ask where that idea comes from. Many kids can stand in front of a mirror and point out specific areas they don’t like – hips, boobs, underdeveloped muscles, big feet, ears that protrude a little more than someone else’s, hair color, etc. But going one step beyond that to inquire as to why these bits of ourselves are considered undesirable is important. Do any of these things prevent us from doing the things we truly want to do? Are they keeping us from accomplishing our most important goals? Are any of these things truly a problem for us?

If the answer is no (and I ask the kids to answer only to themselves; there is no need to utter a word out loud during any of these exercises), then it will take practice to remind ourselves that we can spend less time and energy worrying about them. Often, at this point, it becomes clear that media and social messages are giving them the impression that they are not good enough and it is important for them to decide how much they want to be beholden to these external ideals.

If the answer is yes, the next step is to gather information.  In this case, I find it helpful to put something to paper. If a student has self-identified that they are overweight and it is keeping them from doing the things that they really want to do, I encourage them to keep a food diary. Again, this is something they need not share with anyone else. This is about information-gathering. Often, when they monitor what they are eating for a few days, patterns begin to show up. It is incredibly important during this stage to reinforce self-compassion and lack of judgment. If they descend into beating themselves up for noting that they have eaten a cupcake every day for the last three days, shame creeps in and can derail any forward progress. That is one reason it is important for them to know that they don’t have to show their food diary to anyone else. This is a scientific endeavor that requires that they be honest with themselves and not harsh judges. This is incredibly difficult for many kids, and often, it takes several stops and starts before they will do it. The voices in our heads are so strong and so often present that most of us don’t stop to recognize them for what they are.

The third step is to ask, “what am I willing to do with this information?” If the student is clear on what they want to change and why, they now have a choice to make about their behavior. If they need help, they can seek out a trusted adult who can support them with resources and encouragement. Utilizing their connections to people who care about them is an important part of this step, and it is incredibly empowering. This step, too, often involves many stops and starts and can take years to develop. It is important to note, though, that the ultimate goal of this exercise is to improve self-awareness, not to improve one’s body. Once we can teach kids to recognize their own biases against themselves and understand why they have these particular negative views, they can begin to decide whether or not they want to hold those views any more.