Approximate reading time: 5 minutes

Background

Emile, a 20-year-old college student, has been struggling with body image issues, particularly since he is 20 pounds heavier than what is considered his healthy weight. His discomfort began in his late teens, exacerbated by constant exposure to idealised male physiques in movies, fitness magazines, and social media. This led Emile to internalise a narrow definition of an attractive male body, often comparing himself unfavourably to fitness models and influencers.

Challenge

Emile’s dissatisfaction with his body started to affect his daily life significantly. He found himself obsessively checking social media, leading to negative self-talk and a growing sense of inadequacy. This negative self-perception led to a decline in his self-esteem and reluctance to participate in activities he previously enjoyed, like swimming or going to the gym, due to body consciousness.

Intervention

Seeking to change his perspective, Emile consulted a therapist who specialises in Cognitive Behavioural Therapy (CBT). They worked together on several techniques:

Recognising Cognitive Distortions

Emile learned to identify and challenge irrational beliefs about his body, such as “I must be in perfect shape to be accepted”. Emile identified the thought, “If I’m not lean, I’m not attractive,” and challenged it by reminding himself that attractiveness is subjective and not solely based on body shape. He recognised the belief, “People will only like me if I’m fit,” and countered it with the understanding that genuine relationships are based on more than physical appearance.

Perception Checking and Reality Testing

He practised assessing the accuracy of his thoughts against reality, understanding that his perceptions were influenced by media portrayals. When Emile thought, “Everyone at the gym is judging me,” he checked this perception by reminding himself that most people are focused on their own workouts. Facing the thought, “I must look like the models I see online to be happy”, he tested this against reality by acknowledging the diversity of happy and successful people with various body types.

Changing Language

The therapist encouraged Emile to use neutral or positive language when describing his body, shifting from criticism to appreciation. For example, instead of, “I hate how chubby my stomach looks,” Emile could say, “My stomach is part of my unique body.” Rather than thinking, “My arms are too flabby,” he could reframe it as, “My arms are strong and enable me to do my daily tasks.”

Instead of criticising, “I look overweight in these clothes,” Emile could shift to, “These clothes are comfortable and make me feel good about myself.” Rather than saying, “I don’t like my body shape,” he could think, “My body has carried me through many important moments in life, and I am grateful for its strength and resilience.” Instead of saying, “I’m out of shape,” Emile began to describe himself as, “I’m on my journey to becoming healthier.” Rather than thinking, “I look terrible,” he shifted to, “I have my own unique style and look.”

Reframing Past Experiences

Emile revisited moments when he felt self-conscious, working to create new, positive narratives for those memories. Emile remembered feeling embarrassed about his body at a pool party. He reframed this by focusing on the fun interactions he had that day. Recalling a time when he felt insecure on a date, he changed the narrative to appreciate his courage in socialising and being himself.

Improving Media Literacy

Emile was taught to critically analyse media content and consciously reduced his exposure to sources that fuelled his insecurities. Emile used to feel inadequate when he saw fitness influencers. He learned to recognise the editing and staging behind such posts, which reduced their impact on his self-image. After noticing a pattern of feeling down after browsing certain fashion websites, he started to seek out media that celebrated body positivity and diversity.

Outcome

Over time, Emile noticed a significant improvement in his body image and self-esteem. He became more mindful of his media consumption and developed a healthier relationship with social media. Joining a support group for young men dealing with similar issues helped Emile to feel less alone on his journey.

Conclusion

Emile’s case demonstrates the impact of societal standards on male body image and the effectiveness of CBT in overcoming these challenges. By addressing his cognitive distortions and changing his interaction with media, Emile began to develop a more positive and realistic view of his body. This case study underscores the importance of mental health interventions in addressing body image concerns and fostering self-acceptance. Emile’s journey is a powerful reminder of the strong impact of societal standards on body image and the transformative power of self-acceptance and mental health support.