Self-Image: The Filter That Colors our Reality

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We wake up in the morning and the first thing that distorts our perception is well, us. Not necessarily actively but most of us find our days colored (or shadowed) by our moods, temperaments and circumstances. One day the sunrise is worth an extra moment's glance and our coffee or tea is exceptionally scrumptious while the same sunrise and morning beverage seem to lack luster on days when we are weighed down. While moods and circumstances are transient at least to a certain extent, our perceptions related to ourselves can discolor even the most fruitful life.

Self-image according to The Mountain State Centers for Independent Living is “how you perceive yourself,” based on “a number of self-impressions that have built up over time,” (Ackerman, 2024, p.1). According to Suzaan Oltman, the three elements of self-image are “the way a person perceives or thinks of him/herself,” “the way a person interprets others’ perceptions,” and “the way a person would like to be,” (Ackerman, 2024, p.1). There are also six dimensions of self-image which are the physical, psychological, intellectual, skills, moral and sexual dimensions (Ackerman, 2024). This includes how a person evaluates their appearance, personality, intelligence, social/ technical skills, values/ principles and fitment into societal norms related to masculine and feminine values respectively (Ackerman, 2024). Each dimension provides an avenue for assessing whether our own self-image is predominantly positive or negative because it is pretty clear whether an evaluation that we make in each dimension is positive or negative. For example, seeing yourself as an attractive and desirable person and believing you are at least somewhat close to the ideal version of yourself are clearly positive self-perceptions while having an image of yourself as unintelligent and thinking others perceive you as an unhappy, unhealthy person are clearly negative self-perceptions (Ackerman, 2024).

As with other perceptions, our perceptions about ourselves and what others think of us are not always accurate. They are influenced by a variety of factors including “culture, family, friends and personal experiences,” (Schultz, n.d., p.1). Some causes of poor self-image include “past traumas or abuse, negative societal messages or cultural expectations, and negative influences from family or friends,” (Schultz, n.d., p.2). Unhealthy coping behaviors including “avoidance or self-destructive behaviors,” can perpetuate existing issues (Schultz, n.d., p.2).For instance, let us imagine a young girl that is constantly fed cultural messages about the “importance of thinness.” This girl then sees members of the family dieting which reaffirms these cultural messages. Next, this little girl goes to school where she is teased for having a body that does not fit current beauty standards. Finally, this little girl goes home and binge eats cookies and candy because she feels so ashamed of her body. This self-destructive coping behavior only reinforces for this little girl how she doesn’t measure up. 

Our self-image is important because it “can have a significant impact on an individual’s self-esteem and self-worth,” “it can influence individuals behavior and decision-making,” and it can impact “an individual's overall well-being and happiness,” (Schultz, n.d., p.2). Having a negative self-image can lead to “anxiety, depression and unhealthy coping mechanisms,” according to Baumeister et al. (1989) (Ackerman, 2024, p.3). Body Dysmorphic Disorder (BDD) is one example of the possible negative impacts of poor self-image. BDD is “a body image disorder characterized by persistent and intrusive preoccupations with an imagined or slight defect in one's appearance,” (Ackerman, 2024, p.3). Some symptoms or signs that an individual is struggling with BDD include camouflaging, comparing to others, seeking surgery, constant checking, avoiding mirrors, skin picking, excessive grooming, excessive exercise and excessive outfit changes (Ackerman, 2024). Additionally, eating disorders “are strongly associated with body image concerns,” (Mallaram et al., 2023, p.1). For example, an Indian study found that “females misperceive how much they weigh,” and that “this weight misperception results in concerns regarding body image and eating disorders,” (Mallaram et al., 2023, p.1). 

Sometimes a negative self-image is not the challenge but instead an unstable or changing self-image is. For example, individuals with Borderline Personality Disorder (BPD) “experience a profound lack of self-image and self-concept,” (Ackerman, 2024, p. 3). Symptoms include having an unstable or dysfunctional self-image, challenges with empathy, feelings of emptiness/ isolation, fear of abandonment, a history of unstable relationships, intense moods, impulsive/ risky behavior, hostility and unstable goals (Ackerman, 2024). In addition to unstable self-image, some periods of our lives bring large changes in our self-image for example during pregnancy. Pregnancy clearly brings a lot of changes to our physical appearance which can make it hard “to feel confident and sexy,” (Ackerman, 2024, p.4). 

Holding a positive self-image is “associated with higher levels of self-confidence, self-esteem,” and “success in school, work and relationships,” (Schultz, n.d., p. 2). Holding a negative self-image is normal, nothing to be ashamed of and something that can be changed with effort. The first tip is to practice self-compassion or being “kind and understanding towards oneself,” (Schultz, n.d., p.4). This includes positive affirmations such as “I am beautiful exactly as I am,” and “I am smart and worthy.” The second tip is to focus on our strengths and accomplishments and keep those front and center instead of our mistakes (Schultz, n.d.). This can include making a list of 10 things you love about yourself, 10 skills you possess and 5 achievements you are proud of (Ackerman, 2024). Whenever you are noticing a trend towards negative self-image, this list can be used as a reminder of all of our amazing qualities (Ackerman, 2024). A third tip is to surround yourself with supportive, positive people and limit the time spent with negative or critical people (Ackerman, 2024). Listing people who have helped you and people you have helped is a great way to determine who in your life is supportive and to make sure that you are also a supportive friend/ family member in return (Schultz, n.d.). A fourth tip is to engage in hobbies and activities that you enjoy and that boost your self-esteem and improve your self-image (Ackerman, 2024). If you do not have any activities like that, this is a great opportunity to build a set of hobbies that bring you joy. Finally, if you are still struggling with a negative self-image, seeking professional help can “help you work on improving self-image and cope with any underlying issues that may be contributing to negative self-perception,” (Schultz, n.d., p.5). 

References 

Ackerman, C. (2024). What is self-image in psychology? How do we improve it? Positive Psychology. https://positivepsychology.com/self-image/ 

Mallaram, G.K., Sharma, P., Kattula, D. et al. Body image perception, eating disorder behavior, self-esteem and quality of life: a cross-sectional study among female medical students. J Eat Disord 11, 225 (2023). https://doi.org/10.1186/s40337-023-00945-2 

Schultz, K. (n.d.). Self-image: Definition, issues & tips. Berkeley Well-Being Institute. https://www.berkeleywellbeing.com/self-image.html