Every January, social media feeds and shops bombard you with the next big thing in personal care or self-improvement. For many of us, this can lead to feeling like we should be doing more to overhaul our appearance or improve our habits.
If you’re a regular user of social media, you might recognise that there’s a huge number of diet and fitness trends doing the rounds at any one time. But this always ramps up after the festive period, amplifying the pressure to ‘improve yourself’ somehow.
We’ve spoken to Family Action colleagues Petra and Mia at BAND Mental Health Support in Bolton to put together this article, which offers a kinder, year‑round approach to body image. It focuses on practical strategies and support options for you and your family and aims to help you cut through the noise and make decisions that are right for you and your mental health.
Challenges across age groups and how they connect to mental health
People in different age groups may be exposed to and experience these pressures differently.
Children
Children first learn about bodies, food, movement, and self‑talk at home, through what they hear and see from the adults who care for them. When we’re short on time and attention, small moments of curiosity and connection can get lost, and with them, opportunities to build confidence and wonder.
Teenagers
Adolescence brings big questions about identity and belonging. Appearance, brands, and peer approval can loom large, especially when money is tight or trends are exclusionary. Helping teens anchor their self‑worth beyond social media likes, labels, and clothing is protective for both body image and mental health.
- Related article: Supporting your teenager’s mental health
Adults
Many adults juggle job pressures, finances, caring responsibilities, and health, leaving little headspace for self‑care. And honestly, you might have found yourself less likely to look after your wellbeing since the autumn, when it’s clear the nights are drawing in and the weather gets wetter and colder.
Life is fast paced. People have to deal with family issues and financial issues and housing and jobs… If you’re not thinking about it, it can be easy to lose track of self-care.
But when stress rises, so can unhelpful comparisons and harsh self‑talk about ourselves and our bodies.
The mental health link
Body image and mental health are intertwined. When we feel low or anxious, we’re more likely to fixate on perceived flaws or chase quick fixes. Without regular wellbeing habits, symptoms can escalate, as Petra explained: “If someone who’s already suffering from a mental health condition doesn’t look after their wellbeing throughout the year, then their mental health can deteriorate fast.”
- Related article: Talking to children and young people about parental mental health
Strategies and tips to handle the pressure
We’ve looked at some of the challenges body image pressures can bring – but what can you do to balance out any low moments you experience?
1. Practice gratitude
Gratitude helps shift attention from what’s ‘wrong’ with our bodies to what’s working well. Try writing three things your body allowed you to do today – carry shopping, hug a loved one, climb stairs. As Mia emphasised, “Instead of having that negative mindset… if we can flip it and look for the good things, it gives us a stronger sense of who we are.”
2. Be a detective
Noticing patterns – such as what you saw, thought, felt, and then did – creates room for choice. Consider:
- The trigger
- The thought that came up because of the trigger
- How this made you feel
- What you did in that moment
- What you might try next time
For example, if you notice you’re having anxious feelings, do you know why? When you notice these things, you might keep a simple log in a notebook or in the notes app on your phone.
“It’s like teaching people to become a bit of a detective on themselves,” Mia said. “It helps you take ownership of it, and the more you do that the more of a sense of self you develop.”
With a bit of time and practice, you’ll be able to interrupt the thought–feeling–behaviour loop. When you notice a trigger (a post, an advert, a comment), pause and check the story you’re telling yourself before you act. Doing this will help you feel more in control and more like you have a choice in the way you feel.
3. Curate your social media
Even with strong intentions, outside messages can be loud, so audit your social media feeds. You always have a choice of influence. “January can be a good time to anchor new things to, because there’s no denying that there’s that momentum,” Mia said.
In our minds, Christmas is the time for rest and January is a time to get going. But I think the important thing is that we've looked after ourselves the best we can all year round, so when it comes to that time of year our choices are our own, and not influenced by everybody else.
Opt out of trends or timelines that don’t serve you. Which accounts leave you tense, self‑critical, or compelled to compare? Mute or unfollow for a month and reevaluate. Seek creators who promote diverse bodies, joyful movement, and self‑compassion.
- Related article: The pros and cons of giving a child a mobile phone
4. Use the Five Ways to Well‑being, year‑round
Building small, positive habits throughout the year contribute to resilience and wellbeing. The New Economics Foundation’s Five Ways to Wellbeing incorporates five elements that improve wellbeing:
- Connect: Where you can, build relationships with family, friends, or by attending community groups to boost emotional support and resilience.
- Be active: Engage in regular physical activity, like walking or gardening, to improve mood and overall health.
- Take notice: Pay attention to the present moment and appreciate your surroundings to enhance mindfulness and reduce stress.
- Keep learning: Try new activities or develop skills to increase confidence and maintain a healthy brain.
- Give: Offer time, kindness, or support to others to create a sense of purpose and strengthen social bonds.
Connecting with people, learning something new, being active… that’s actually part of everybody’s life throughout the year and isn’t just for January.
You don’t have to start doing these things all at once, but consider where you can include new, positive changes in your daily routine. Try going for a short walk without headphones so you can take in your surroundings, or make an effort to text a friend or family member once a week.
5. Build assertiveness and self‑compassion
Practice saying no to plans or pressures that drain you, and yes to rest and boundaries. Treat yourself with the same warmth and care that you’d show a friend or family member, and frame your choices to be about being healthy.
The same applies to the relationships in your life. Do all your relationships feel good and positive? Are there any people who you’d consider friends, but actually make you feel exhausted and drained when you spend time with them? In the same way as you’d curate your social media feed to only show you content that makes you feel good, try to make sure you only surround yourself with people who make you feel good. Often this is less straightforward, as sometimes we have ties with people who may not be the best fit for us. But do what you can to surround yourself with people that are good for you – and encourage your family to do the same.
It’s about learning how to sit comfortably in your own quietness… It's recovery at its best if you can actually come to a stage where you are happy within yourself.
Supporting your family to build healthy body image
Many of the strategies above can also be used in an age-appropriate way to apply to children and young people, but let’s look at some other ways you can support your family with their own body image.
Be the best role model you can be
Children and teens soak up what we say about our bodies, food, and movement. Try neutral, respectful language about your own body, and try to avoid saying things that imply you have to ‘earn’ or ‘deserve’ food. Eat as well as you can to nourish your body and move in ways you enjoy, that also make you feel stronger or fitter.
Mia explained: “If you’re a mum and you’ve got a daughter and you’re caught up in the loop of self‑sabotage and body image stuff… who’s looking? Children are like little sponges.”
Balance screens with real‑world connection
Unfiltered exposure to curated bodies and lives can distort perspective – and that applies to adults as well as young people. Try to make sure down time isn’t all focused on screens – build in device‑free meals, walks, or board‑game nights. You could also encourage more in‑person activity with friends or community groups.
Conversations encourage inquisitive minds and help to build trust and resilience. Answer your child’s questions, let them ask ‘why’, and share wonder about how bodies work and what they help us do. And don’t worry if you don’t know all the answers – it can be something you find out together, which is another nice opportunity for connection.
Where to go for more support
Treat body image work as an all‑year conversation with yourself and your family – not just a January sprint. Small, compassionate steps encourage consistency, so try to choose influences and communities that support your values and your mental health.
Mia said: “Sometimes, if you don’t like yourself, you can pin that on the way you look. But actually if you start to break it down by getting support, sometimes you realise that all that self-dislike isn’t actually surface level. When you start to change some of that inside stuff, you see yourself differently.” If you need more support or information on body image, use our service finder to search for Family Action services in your area, or contact our helpline FamilyLine.
Another organisation you might find useful is the Recovery Academy. It provides face-to-face courses on mental health, wellbeing and personal growth across Greater Manchester and online courses and resources that are available nationally.
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