Understanding body image issues in men

People of all walks of life can experience negative body image. Until fairly recently, most research and publications focused on female and childhood body image issues. However, men also experience pressure to fit a certain body standard. 

What is body image?

More than a mental image of what you look like, body image consists of your personal relationship with your body, encompassing your perceptions, beliefs, thoughts, feelings and actions that pertain to your physical appearance.

Everyone has a body image. Whether positive, negative, or more likely, complicated, body image does not necessarily reflect what you see in the mirror or even what others see when they look at you. Instead, it’s your internally held perceptions about the size, shape, structure and makeup of your individual body.

Common body image issues faced by men

When it comes to body image for those who identify as male, overgeneralized studies may say men are more concerned about muscles or lack thereof, but male body image can be complex and include:

• Weight concerns. Feeling that you weigh too much, or not enough.
• Bigorexia or body dysmorphia. Feeling too muscular or not muscular enough, or feeling your body is larger or smaller than it actually is.
• Fitness and health concerns. Feeling that you need to reach a certain fitness, physique or health level. 
• Age-related changes or genetics. Negative feelings about balding, aging and wrinkles, body or facial hair, height and more.

What causes negative body image?

A man’s body image can be influenced by numerous factors. Each individual and their own experiences can contribute to positive or negative body image. To get an idea of how complicated this can be, take a moment to reflect on the following pressures and influences.

Cultural and societal pressures surrounding health, wellness and appearance

• What messaging (implicit or explicit) did you get from your family and peers about your body size and shape? 
• Were certain body sizes or shapes valued over others? 
• What messages did you get about men who were overweight? Underweight? “Average?”

Social media, advertising and media influence

• What messages do you get from the media and other social institutions about a man’s body size and shape? About body sizes and shapes different from your own? 
• Recent studies have explored the impact of social media use on teens’ body image and research shows male users of Tinder report lower self-esteem.

Your relationship with yourself and your self-esteem

• How significant are your body size and shape as part of your identity? 
• What other aspects of your identity (gender, race/ethnicity, class, sexuality, etc.) influence your experience of your body size and shape?

Your childhood experiences or trauma

• Have traumatic experiences or physical changes informed your relationship with your body? 
• Did you experience peer pressure, social comparison, teasing or bullying?

How to identify negative body image

Maybe you can identify some aspects of your body that you feel proud of or grateful for. Maybe you can think of other parts of your body that you long to be different. Consider how the following questions apply to your feelings about your body.

• Are there aspects of your physical appearance that you really dislike?
• Do you spend a lot of time worrying about what others think of your looks? 
• Are your looks really important in determining your self-worth?
• Do you avoid certain activities or situations because you feel self-conscious about your body?
• Do you have difficulty accepting the body that you live in?

The painful effects of negative body image

Negative body image can lead to one, or a combination, of the following risks:

• Disordered eating. Men with body image issues may resort to unhealthy, disordered eating like restrictive food intake, binge eating and purging.
• Excessive exercise. Exercising compulsively to compensate for food intake, or to obtain an unrealistic figure. 
• Mental health concerns. Body image issues can lead to anxiety, depression, feelings of worthlessness and more.
• Unhealthy behaviors. Men may engage in riskier behaviors when they experience low self-esteem or negative body image. 
• Social consequences. Negative body image can cause social withdrawal.
• Relationship issues. Poor body image can cause men to avoid dating or intimacy in all forms, and cause anxiety about sex.
• Self-harm or suicidal thoughts. If a negative body image is causing thoughts of self-harm or suicidal thoughts, seek emergency care. 

Connection between body image and mental health

Body image and mental health are inextricably linked. The connection can be complicated because they can often affect one another.

Negative body image can cause mental health concerns 

Harboring a negative body image can chip away self-esteem and confidence. The deterioration of internal feelings of value can lead to anxiety, depression, social isolation, eating disorders or body dysmorphic disorder.

Negative body image can be caused by mental health concerns

Mental health concerns can contribute to negative body image if a person blames their mental health for negatively impacting their body’s ability to function as they think it should. Some mental illnesses or medications can cause external changes to the body, including weight loss or gain, energy changes or changes in appearance, which can bring negative emotions. 

Coping strategies for improving body image

There are many ways to cope with and work on improving your relationship with your body.

• Consider the strategies that might work for you. Consider where you feel pride or gratitude for your body. Thinking beyond appearance, consider body functions and how they support you in life. Respect what your body has already accomplished, or what it can do in the future, and make a note of other areas in which you excel.
• Practice self-compassion. Research shows self-compassion practice is related to lower levels of body dissatisfaction. 
• Find body positive role models.
• Connect with others deeply about your experiences.
• When it comes to certain behaviors ask yourself, “why?” Focus on moving your body for joy, rather than earning or burning off food. Your reasons for exercising can shift to stress release and energy, rather than to changing your body shape.
• Work on the things you can control. Be mindful of the decisions you can make to nourish your body (e.g., adequate hydration, nutrition, etc.).
• Limit/control the amount and types of content you consume on social media.

Support and treatment for men with negative body image

Often the first step towards a more positive body image is open, honest communication. Society has long discouraged men from expressing vulnerable thoughts and feelings, but they can benefit from discussing their body image issues with trusted family, friends, and with professional support from a therapist or healthcare professional. 

Pursue individual therapy

Individual therapy can help explore one’s relationship with their body and unpack the many complicated influences and feelings around it. Therapy can support an individual in confronting long-held and shameful pieces of their body image and work to develop a more balanced or positive relationship with their body. 

Group therapy

Group therapy is a very powerful tool for individuals experiencing social anxiety, shame, loneliness and more. In groups, individuals get the opportunity to explore and confront negative messaging with the support of others, which can provide a uniquely transformative experience.

Treatment programs

If mental health concerns or eating disorders are contributing to negative body image, more treatment options are available than ever before including residential treatment, day treatment programs, nutrition guidance and a variety of telehealth options. A great first step is scheduling an appointment with a therapist. 

Support groups

Support from individuals experiencing similar concerns can boost self-esteem and confidence.