The 4 Components of Body Image Exercise

Transitioning from pressure to peace involves moving away from negative feelings like criticism, shame, and dissatisfaction with your appearance, toward positive emotions such as acceptance, pride, and comfort in your own skin.

There are four key components that shape how we see and feel about our bodies (your internal perception).

  • The first component is the way you see yourself in the mirror, a photo, or on camera.

    This is how you visually see your body in your mind and it might not match reality.

    For example, someone might feel they look overweight, even if they’re at a healthy size.

    Think of it like when you analyze a problem at work—your interpretation may be different from others because it’s rooted in your perspective.

  • Next, we form thoughts or beliefs about our bodies—this is the cognitive step.

    For example, someone might think, "I’m too skinny," or "I should be more muscular" after seeing themselves.

  • Once we develop a thought about our body, it leads to an emotional reaction—this is the affective phase.

    It involves how we feel about our appearance, which can range from pride to dissatisfaction or even shame.

    Some common emotional responses you might encounter when reflecting on your body image if you're thought is rooted in criticism include shame, guilt, anxiety, sadness, anger, or irritation at not being able to change your body to fit personal or societal expectations.

  • The final component is the behavioral step.

    This involves the actions you take based on the thoughts and emotions you have of your body.

    Your perception of yourself can significantly influence your behaviors. For instance, you might skip going to the gym because you feel self-conscious about your appearance, or you could be pushing yourself excessively by dieting to achieve a certain look.

    Your perception of your body image can shape your daily decisions and overall lifestyle, just like having too much stress and poor sleep can impact your mood and decisions.

The 4 Components in Action

In the first visual below, you'll see the 4 Components in action, showing how a single negative thought about our appearance can trigger unhealthy, unsustainable behaviors. The second visual demonstrates how shifting to more compassionate thoughts leads to body-respecting behaviors. These behaviors support sustainable health practices by prioritizing inner well-being over outward appearance.

The 4 Components in Action

The Shift

The Body Respect Exercise

It's easy to get caught up in how we look or think we should look, but here's the reality: body image can either control you, or you can take control of it.

If you're ready to deepen your body image awareness, shift your mindset, and feel confident in yourself beyond appearance, this is for you.

To download the exercise and a list of body-respecting behaviors, click the button below..

One of the best investments you can make is in your health - however that looks to you. When it comes to body image it's not just about how you look; it's about cleaning up how you feel mentally and physically on the inside. When you feel good internally, the outside naturally follows.

If you have questions about navigating body image, let’s connect!