Challenging Body Image Influences
Body image pressure young people describe
In teenage years it’s normal to worry about how you look sometimes but constant concerns about body image can really harm your mood, make you compare yourself to others, and stop you from enjoying life.
Research tells us that 65% of young people in Ireland say that body image concerns can really get them down and impact on their mental health. It’s important to talk about body image pressure so that people know they are not alone and that if they’re not feeling good, there are lots of things they can do to improve their body image and to feel happier in their lives.
The main pressures to body image that we hear about from young people are: Social media and media pressure, pressure from the people around us, pressure from school and in sport. Below, we will describe practical ways to lessen pressure in each of these areas.
Social media and media pressure
Everywhere we look — TV, social media, ads — we see “perfect” bodies. Usually, it’s slim, flawless girls and tall, super-muscular guys. Seeing this all the time can make it hard to like our own bodies, but the images we see in the media are not realistic. Real people come in all shapes and sizes and no one looks perfect all the time! Even these people we see in the media don’t! Remember the images we see are often edited and filtered to look the way they do - Even the models don’t look like the models!
It’s easy to start comparing yourself, but remember: How you look is only one part of who you are. When you think of the people you like spending time with and why, it’s the other stuff that counts… what you have in common, having good fun, enjoying their company.
Social media filters, likes, and highlight reels can make it seem like everyone else’s life is perfect and make us compare ourselves which can really affect our mood and hold us back from enjoying life. Comparison is the thief of joy. It’s good to notice when we are comparing ourselves and to remind ourselves that everyone is different, we are not supposed to look the same or to be the same body shape. In the wise words of Dr Seuss: Why fit in when you were born to stand out?
Try to focus on what your body can do — laugh, dance, move, have fun — not just how it looks.
Signs you are feeling media or social media pressure:
Checking likes on your posts and thinking about this a lot
Posting content to feel better (but it ends up making you feel worse)
Comparing your body to influencers or classmates
Feeling anxious after scrolling
Feeling like you don’t match what you see on screen
Interested in buying products just to fit a look
How to challenge it:
Curate your feed: Unfollow accounts that make you feel bad. Follow creators who share real, diverse bodies and honest stories.
Use time limits: Set app timers or choose screen-free times (before bed, during meals).
Remember: Photos are chosen from many — they aren’t an everyday snapshot. People only post the ‘highlights’. Many images we see are edited and filtered too!
Share real moments: Post things that matter to you (skills, friendships, hobbies, things you find funny), not only looks.
Remember editing: Many images are retouched, filtered or staged. Comparison isn’t fair.
Ask questions: Who benefits from this ad? Is it selling an ideal or a product?
Choose different media: Follow magazines, shows or creators that celebrate different bodies and real people.
Activities:
Try a 48-hour challenge: no social media for two days and write down how your mood changes.
Pick an ad and list three reasons it might be misleading (lighting, editing, models being paid).
People around us
The people around us can really have an influence on our body image. Some of the things people say or do can really make us think about our bodies more and maybe judge ourselves harshly. If your friends are always talking about how people look or talking about dieting or building muscles, those conversations can make us think about our appearance more and maybe think we need to change how we look. If we are hearing this kind of talk all the time it can really affect us. Below are some signs that we are feeling body image pressure from people around us and also what we can do to lessen that.
Signs:
Feeling under pressure to get involved in conversations about food or dieting
Feeling under pressure because friends are always talking about ‘push ups’ or ‘chin ups’ or exercises to build muscle
Feeling upset by friends teasing about weight, height or clothes
Comments meant as jokes that make you self-conscious
Comments about what you eat or about your body shape that make you feel uncomfortable of upset.
How to challenge it:
Be honest: Tell your friends that ‘body talk’ (talking about how people look or dieting or exercise behaviours) is making you feel uncomfortable and unhappy with how you look. You might be surprised to find that it puts your friends under pressure too.
Respond calmly: If people are commenting or teasing you about your body let them know - “I actually really don’t like when you say that, please stop” or; “That comment makes me uncomfortable. Please stop.”
Set boundaries: Leave the conversation or change the topic if someone keeps making comments. It might be helpful to think about how to do this so you are prepared.
Find allies: Talk to a trusted friend, teacher or family member. You don’t have to handle it alone.
Focus on behaviour not body image: Compliment skills or character instead of appearance (e.g., “You were great at presenting today!”).
Activity: Practise one short response with a friend or in front of a mirror for the next time someone teases you.
School pressure
One of the places that young people describe experiencing body image pressure is at school. One of the main school pressures that we hear about is body talk. Young people describe pressure at lunch time if friends are dieting or talking a lot about food or exercise. If these are regular school conversations the pressure can really build up. It’s important to be able to challenge these pressures in a way that will make a difference. You could use some of the tips above
Signs:
Feeling pressure to diet because people are talking about dieting
Pressure to exercise or to eat ‘high protein’ or certain foods to build muscle
Pressure to have the “right” shoes, hair, or outfit
Mean comments in corridors or crowded places
Comparisons during sport or drama tryouts
How to challenge it:
Be honest: Tell your friends that ‘body talk’ is making you feel uncomfortable and unhappy with how you look. If people are commenting or teasing you about your body let them know -“That comment makes me uncomfortable. Please stop.”
Set boundaries: Leave the conversation or change the topic if someone keeps making comments.
Talk to staff: Report repeated bullying to a teacher, tutor, or school counsellor. Schools have ways to support students.
Organise positive campaigns: Start or join anti-bullying, diversity, or body-positive groups.
Create neutral uniforms: If uniform makes you anxious, discuss alternatives (comfortable shoes, layers) with a parent or a teacher you trust.
Plan calm exits: If events feel stressful, agree a quiet space or let a friend know you want to step out for a short break.
Activity: Do school projects on body image. Sign up for the Bodywhys, ‘Be Body Positive’ Initiative
Sport pressure
Sports can highlight weight, body shape, or performance in ways that feel personal. Sometimes people can also experience teasing in changing rooms or hear comments or conversations about other’s bodies which make them feel uncomfortable. It is important to remember that sport is good for us and also that it is something which should be enjoyable. If you find that
Signs:
Feeling like you need to change your body to fit in
Hearing comments about “bulk”, “being too small” or dieting to perform and feeling uncomfortable
Feeling pressure from coaches or team members to look a certain way
Feeling pressure to eat or not eat certain foods
Feeling pressure to train excessively (e.g. even when tired or injured)
How to challenge it:
Focus on function and enjoyment: Think about what your body does (speed, stamina, skill), not how it looks. Remember why you chose the sport and what you enjoy about it.
Talk to coaches: Ask for private, respectful conversations about fitness and health instead of public comments.
Refuse harmful practices: If a coach asks for risky dieting or body checks, tell a trusted adult and report it.
Find the right sport: Some activities celebrate different body types more than others. Try new sports for confidence.
Activity: Make a list of three things your body helped you do this week (e.g., climbed stairs, laughed, sprinted).
If you need support
It’s okay to ask for help. Reach out if pressure feels too heavy, if you’re avoiding activities, or if comments are turning into bullying.
Talk to a trusted adult: teacher, parent, school nurse, or counsellor.
Use school resources: wellbeing groups, counsellors, or a trusted tutor.
Takeaway quick tips
You are more than your appearance — skills, kindness and effort matter most.
Set boundaries with people and apps that harm you.
Ask for support when you need it — that’s a sign of strength, not weakness.
Relevant links:
🎓 Programme: “SeeMySelf” is an online programme designed for young people aged 15-24. This interactive 6 week programme focuses on different issues such as self-esteem, body image, media, and culture.
💻 Website: Bodywhys provide a range of services for people affected by an eating disorder including an online support group for over 18s Bodywhys Connect and for under 18s Bodywhys YouthConnect.
💻 Website: SpunOut.ie is Ireland’s youth information website created by young people, for young people.
💻 Website: SpunOut.ie has a useful fact sheet on body image.
💻 Website: Take this quiz to learn more about body image
🎥 Video: Watch the difference between how adults and kids respond to the question “What would you change about your body?”
🎧 Podcast: Listen to young people and experts from Australia’s Butterfly foundation talk about body image in young people.
🎧 Podcast: Listen to young people, influencers and experts from Australia’s Butterfly foundation talk about body image and social media.
🎥 Video: This video breaks down the findings from Butterfly Foundation’s 2023 Body Kind survey of young people.
💻 Website: A Lust for Life provides content, campaigns and events to facilitate young people to be effective guardians of their own mind.
💻 Website: Jigsaw provide services nationwide to support youth mental health.
💻 Website: See the Useful Links and Resources section of this Bodywhys Body Image website for a more comprehensive list of supports.