# Motivation and emotion/Book/2025/Body neutrality and emotional well-being

* Multimedia presentation (3 min)

## Overview

* Figure 1. A woman struggling with her body image. The concept of body neutrality may help this issue.
* Angelina, a 21-year-old beauty therapist, has struggled with body image issues for most of her life. She often feels pressured to meet societal standards of beauty, which has led to a cycle of dieting, self-criticism, and anxiety. Despite her efforts to adopt a positive body image, she finds it challenging to love her body in a world that constantly emphasises appearance. Recently, Angelina discovered the concept of body neutrality, which encourages acceptance of her body as it is, without the need to feel either love or hate towards it. This perspective shift has begun to change how she relates to her body, focusing instead on what her body can do and how it supports her daily life.

### The problem - The impact of body image on emotional well-being:

* Body image issues (see Figure 1) are pervasive and can significantly affect emotional well-being. Many people, like Angelina, struggle to achieve body positivity in a culture that often promotes unrealistic beauty standards. The pressure to feel positively about one’s body can sometimes lead to more stress and self-judgement, especially when those positive feelings are difficult to attain. This is where body neutrality comes in as an alternative approach.
* According to the Australian Broadcasting Corporation, body neutrality can be defined as "acknowledging your body is simply a vessel for life" and "appreciating what it can do rather than how it looks". The article continued to explore how different people view this concept; a disability advocate stated how "body neutrality resonates with [her] more, it's something I can relate to as I don't love my body all the time". Another social media influencer elaborated on how "being body neutral means being open to accepting and understanding change regarding your appearance", and that the concept allows her to accept her "body to be in its true present and natural self".
* Overall, the concept emphasises the importance of accepting one’s body without the pressure to love it unconditionally, thereby reducing the emotional burden associated with body image.

### How psychological science can help:

* Psychological science can play a crucial role in promoting body neutrality and improving emotional well-being. By understanding the cognitive and emotional processes involved in body image, psychologists can develop interventions that help individuals shift their focus from appearance to functionality and self-compassion.
* Cognitive-behavioural therapy (CBT), mindfulness practices, and self-compassion exercises are some methods that can support the adoption of a body-neutral mindset.

### Focus questions:

* What are the psychological effects of societal beauty standards on body image and emotional well-being?
* How does body neutrality differ from body positivity, and how can it improve overall emotional well-being?
* What psychological strategies can help individuals adopt a body-neutral perspective?

## What are the psychological effects of societal beauty standards on body image and emotional well-being?

Societal beauty standards exert a powerful influence on individuals' perceptions of their bodies, often leading to significant psychological effects. When people internalise these often unattainable ideals, they may experience dissatisfaction with their own appearance.
This can lead to:
* Negative body image
* Low self-esteem, and, in severe cases
* Disorders like body dysmorphia or eating disorders.
The pressure to conform to these standards can cause chronic stress, anxiety, and depression, as individuals constantly compare themselves to unrealistic images perpetuated by media and social platforms. This constant self-scrutiny erodes emotional well-being, creating a cycle of self-criticism and negative emotional states.

## How does Body Neutrality differ from Body Positivity, and How can it Improve Overall Emotional Well-Being?

Body neutrality offers a distinct approach to body image compared to body positivity;

### What is body positivity?

* Body positivity is the concept that all bodies are good bodies, that you should feel comfortable and confident about your body
* The concept holds different meanings to different people, living with different bodies
* The movement originated from the "fat acceptance movement" of the late 1960s, which focused on ending the culture of fat shaming and discrimination against people's size or body weight
* Body Positivity holds many positive benefits, as it plays a role in improving individual's thoughts of their appearance and how they judge their self-worth
* While body positivity encourages individuals to love and celebrate their bodies regardless of their shape or size, the main criticism of body positivity can be that sometimes the concept feels like an additional pressure, especially for those who struggle to feel positive about their appearance.

### What is body neutrality?

* Body neutrality is the movement of taking a neutral perspective towards your body emotionally and physically
* This concept can be seen as not supporting the hate towards your body, however not putting in the effort to love it either, and be simply at peace and acceptance with your body
* Body neutrality holds many benefits, providing a foundation to reject labels and to just accept and respect your body for what it does to physically and emotionally serve your day-to-day needs
* This shift in focus from appearance to functionality allows individuals to appreciate their bodies for what they can do rather than how they look, and can alleviate the emotional burden of trying to meet societal expectations, leading to improved overall emotional well-being and a more balanced relationship with one's body
* Criticism this movement faces includes the possibility for the concept to lead to more negative body image talk, or make you feel like you have to suppress your true feelings about your body
| Similarities | Differences |
| Challenging Societal Standards: Both body positivity and body neutrality seek to challenge and disrupt harmful societal standards related to body image, such as the emphasis on thinness or beauty ideals. Promoting Self-Acceptance: Each movement encourages a healthier relationship with one's body, advocating for self-acceptance and a reduction in body shame. Inclusive Intentions: Both movements aim to be inclusive, striving to create a space where all bodies, regardless of size, shape, or ability, are respected and valued. | Different Focuses on Appearance: Body positivity focuses on loving your body for its appearance, whilst body neutrality focuses on loving your body for its functionality. Emotional Approach: Body positivity often encourages a positive emotional connection to one's body, whereas body neutrality advocates for a more neutral, balanced view, where one’s self-worth is not tied to physical appearance. Cultural Messaging: Body positivity has been more widely commercialized and mainstreamed, sometimes leading to critiques of it being co-opted by the beauty industry. Body neutrality, while gaining traction, remains less commercialised and more focused on rejecting the notion that bodies need to be a source of pride or dissatisfaction. |

## What psychological strategies can help individuals adopt a body-neutral perspective

Adopting a body-neutral perspective can be supported by various psychological strategies

### Cognitive-behavioural therapy

* Cognitive-behavioural therapy (CBT) is particularly effective in helping individuals challenge and reframe distorted beliefs about their bodies.
* By identifying and questioning negative self-talk, CBT enables individuals to replace these thoughts with more balanced, neutral perspectives that focus on their body's functionality rather than its appearance.
* A 2021 systematic review by Zamiri-Miandoab, N., et al, aimed to determine whether CBT had an effect on adolescent girls' body image and self-esteem, coming to the conclusion that "the group receiving cognitive-behaviour counselling was significantly better than the control group regarding body image", overall indicating the critical influence of CBT on adolescent girls' view of body image.

### Mindfulness practices

* Mindfulness practices are another powerful tool for cultivating body neutrality.
* Techniques such as mindful breathing, body scans, and meditation encourage individuals to experience their bodies in the present moment without judgment.
* By bringing awareness to how the body feels and functions, rather than how it looks, mindfulness helps to shift the focus away from appearance and reduce the emotional impact of negative body image thoughts.
* A 2023 study by Pellizzer, M. L., & Wade, T. D. investigated the definition of body neutrality and proved that mindfulness practices were significantly helpful strategies in cultivating body neutrality as they acknowledged that "the way we feel about our body varies day by day, but we can respect our body and accept changes and challenges without judgement".

### Self-compassion exercises

* Additionally, self-compassion exercises can help individuals develop a kinder and more understanding relationship with themselves, reducing the pressure to feel positively about their appearance. By integrating these strategies, individuals can gradually shift towards a body-neutral mindset, enhancing their emotional well-being and resilience against societal pressures.
* An example of self-compassion exercises includes The Dove Self-Esteem project's '6 Steps on How to Practice Body Neutrality', which involves self-compassion exercises to further kinder the concept of body neutrality;

#### 6 Steps towards achieving body neutrality include:

* Question your mindset
* Reassess your wardrobe
* Reframe why you exercise
* Stop body talk
* Eat intuitively
* Be patient with this concept

## Conclusion

Body neutrality offers a powerful alternative to the often challenging goal of body positivity, focusing on acceptance of the body as it is, without the pressure to love or celebrate it constantly. Research and theory in psychological science suggest that by shifting the focus from appearance to functionality, individuals can significantly improve their emotional well-being. This approach helps reduce the negative effects of societal beauty standards, which have been shown to contribute to low self-esteem, anxiety, and depression. Instead of striving to meet these unrealistic standards, body neutrality encourages a more balanced and sustainable relationship with one’s body, emphasising what it can do rather than how it looks. The importance of recognising and challenging societal beauty standards and the value of shifting focus from how your body looks to what it can do. Embracing body neutrality can lead to a more stable and positive emotional state, free from the constant pressure to feel good about your appearance. Implementing strategies such as mindfulness, self-compassion, and professional psychological support can help individuals adopt a body-neutral mindset, improving their overall emotional well-being and leading to a healthier relationship with their bodies. It is through these concepts that we are adequate in understanding how body neutrality plays a significant role in influencing emotional well-being
* Summary
* Societal beauty standards have profound psychological effects, leading to dissatisfaction, self-criticism, and mental health challenges.
* Body neutrality differs from body positivity by removing the pressure to feel positively about one’s appearance, which can sometimes add to the emotional burden. Instead, it fosters acceptance and reduces the focus on physical appearance
* Adopting a body-neutral perspective can be supported through psychological strategies like cognitive-behavioral therapy, mindfulness, and self-compassion, as well as seeking the guidance of a psychologist.