Summary: Practical tips from a psychiatrist on developing a healthier, more positive self-image.
Source: Baylor.
How to Improve Body Confidence and Build a Positive Self-Image
Many people struggle with self-acceptance and how they feel about their bodies. Dr. Elizabeth McIngvale, assistant professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine, offers practical advice for shifting toward a healthier, more compassionate view of your body.
Dr. McIngvale notes several common influences on body image: social media, cultural and societal standards, mental health conditions such as eating disorders, and the attitudes of those around us. All of these factors can shape the way we evaluate our appearance and worth.
One of the clearest steps you can take is to avoid comparing yourself to unrealistic images. “Many times we compare ourselves to images that are airbrushed and filtered, which is not where we should be placing our importance or our significance,” Dr. McIngvale says. When we measure ourselves against altered or staged photos, we set an impossible standard. For example, on vacations people often get distracted by curated images and forget the real purpose of their time together: enjoying experiences and relationships.
A useful habit is to limit exposure to content that triggers comparison and to curate a social feed that reflects realistic, diverse bodies and authentic experiences. Turning off constant image scrolling during events like trips helps preserve the moment and reduces pressure to “look” a certain way.
Another essential practice is to engage in activities that make you feel healthy and cared for, whether alone or with others. Exercise, hobbies, social connection, creative pursuits, and restful routines all support physical and emotional well-being. Shifting your attention from appearance to the things you enjoy and the strengths you demonstrate helps reframe self-worth around meaningful values rather than looks.
Dr. McIngvale recommends practicing positive self-talk on a regular basis. Remind yourself that you are worthy, that beauty is more than physical appearance, and that the traits you admire in yourself often have nothing to do with how you look. “Beauty is not just physical. It is who you are as a person. It encompasses what you do for others and who you are as a part of society and your community,” she explains. Regularly acknowledging the qualities you value—kindness, perseverance, creativity, generosity—reinforces a balanced self-image.
Comparing yourself to others is normal; almost everyone does it. Dr. McIngvale points out that even when people try to identify a single ideal body, they usually combine features from multiple people, demonstrating how subjective and fragmented those ideals are. “We all have areas of our body that we like compared to areas that we don’t like as much. It is about honing in on the qualities that you like about yourself, practicing acceptance and treating yourself better. Health is not synonymous with looks, we must remember that,” she says.
Body image is often unstable and influenced by daily moods and external cues; even achieving an “ideal” can leave people dissatisfied if their underlying self-attitude hasn’t changed. Because body image lacks a stable foundation for many people, the healthier focus is on long-term wellness and sustainable habits rather than chasing appearance-based goals.
To build a more resilient self-image, keep these practical steps in mind:
- Limit exposure to content that prompts unhealthy comparisons and intentionally follow more authentic, diverse perspectives.
- Prioritize activities that promote physical and emotional health—movement, social connection, hobbies, and rest.
- Practice positive self-talk daily and list qualities you value about yourself that are unrelated to appearance.
- Recognize that perfection is an illusion; accept that everyone has aspects they like and aspects they don’t, and focus on strengths.
- If body concerns significantly interfere with daily life, consider seeking professional help for underlying mental health conditions.
Dr. McIngvale reminds readers that motivation and self-worth are best maintained by focusing on attributes “rooted in substance”—the values, actions, and principles that define who you are. These qualities are the most reliable foundation for confidence and a positive self-image.
Source: Julia Bernstein, Baylor. Publisher: NeuroscienceNews.com (organized coverage). Image adapted from the Baylor news release.
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