This document discusses body image and provides information and resources related to improving body image. It defines body image as one's perception of their own body, which is often not based in reality. It then outlines how poor body image can negatively impact emotional and physical health. Statistics are presented on dieting and body dissatisfaction among college students. Ten tips for improving body image are listed, such as stopping weight talk, focusing on strengths, and being a role model. Affirmations and local resources for support are also described.

1. How Does Your Body Image Rate? Office of Health Education and Promotion Health Services, Room 249 (603) 862-3823 www.unh.edu/health-services

3. Your body image is your perception of your body and is often not based on reality. Source: Rita Freedman, author of the book Body Love. This book is available in the Health Services Resource Library.

5. Low self-esteem

6. Dieting

7. Anxiety

8. Depression

9. Eating disorders

10. Obesity

11. Substance AbuseSource: www.womenshealth.gov

12. Body Image Information 91% of college women report dieting at some point 80% of women are dissatisfied with their body 32% of men report dieting at some point 70% of college men report being dissatisfied with their body Source: 2001 National Survey by National Eating Disorder Association

14. 91% of women recently surveyed on a college campus had attempted to control their weight through dieting, 22% dieted “often” or “always”

15. 70% of college men report being dissatisfied with their body image and 32% report dieting

16. Over the past few years, there has been increasing evidence of disordered eating occurring among racial and ethnic minorities in the United States

17. 81% of 10 year olds are afraid of being fat

18. Americans spend over $40 billion on dieting and diet-related products each yearSource: National Eating Disorders Association, NEDA

20. Over 50% said their weight and/or body shape influenced how they felt about themselves to a significant degree

21. Over 50% feared gaining weight

22. More than two-thirds thought certain parts of their body were too fat

23. Male and female students reported eating disordered behaviors at similar rates

25. 1. Stop Talking About Your Weight (especially in front of children)Young people listen to the way adults talk about themselves and each other. Young people can only learn to love or even accept their bodies if they see adults who love and accept themselves. Every discussion we have about weight, or fat, or being too this or that, leaves an impression on the people around us. We are encouraging an unattainable quest for perfection. 2. Make a List of People You AdmireHow often is the person's appearance a reason that you admire them? What do you think are the most important attributes a person can have? What would you like someone to most admire in you? Does our culture seem to admire the same things that you do? 3. Question the Motives of the Fashion IndustryAlways remember that the main objective of the fashion, cosmetic, diet, fitness and plastic surgery industries is to make money, not to make you the best person you can possibly be. 4. Stop Weighing YourselfRemember that the emphasis to be thin and beautiful is ever present in our society. Cut yourself some slack. Imagine spending a day, or a week, without the scale measuring your self esteem. Does the scale tell you that you aren't disciplined enough? That you aren't working hard enough? Get rid of it. 5. Concentrate on Things You Do WellDo you look in the mirror one day and think you look great and the next day and think you look awful? Your body isn't changing, your perception of it is. It is true that if you're feeling good about other things in your life, you'll be less critical of how you look. Do things you do well. And if you've had a bad day, stay away from the mirror. Improve Your Body Image

26. 6. Get Physical For FunYour body needs EXERCISE and REAL FOODS. Take walks, dance in your living room, garden, golf...anything to get your body moving. You may lose weight and you may not, but your body will be stronger, your stress will be lower and you'll feel better. 7. Value Your DollarsHow much of your money goes into purchasing items or services that make you look better? What do you spend on diets? What are you getting back? Look at your budget and be sure the money you spend reflects the person you are, not the person society wants you to be. 8. Voice Your OpinionBoth large and small businesses are interested in your input. Your letters and phone calls really make a difference. The following organizations can help you find the addresses of companies. Contact Media Action Alliance in Circle Pines, MN (612) 434-4343 or Media Watch in Santa Cruz, CA ,(408) 423-6355. 9. Be a Role ModelEvery culture and every generation has its own rules and expectations for the way people should look. It is never easy to go against the grain, but there have always been individuals who took risks to grow, learn and succeed. Wouldn't you like to take a risk to challenge the cultural norms about body image? 10. Break the BarriersAuthor Sara Tisdale wrote, "We must all choose between battles: One battle is against the cultural ideal, and the other is against ourselves." Must we always define ourselves by what popular culture dictates? Develop your own style. Have fun. You're the boss of you. By speaking out and accepting yourself (dimples and all), you help break the barriers. Source: http://www.about-face.org/mc/empower/ Improve Your Body Image

27. Affirm the Body You Have Improve Your Body Image An affirmation is designed to bring about positive change in yourself or your environment. It should always be stated as if the desired outcome has already occurred or is in the process of occurring.

28. Sample Daily Affirmations I work with my body, not against it I am grateful for who I am When I feel stressed, I give myself a break and let my body rejuvenate I exercise for the joy of feeling my body move and grow stronger I have the ability to handle this

29. Essential Affirmation Tips Be In The Moment Be Positive Write Your Own Keep Them Short & Sweet Believe In Them Repeat Them Make Time To Write and Visualize Them

30. Health Services (603) 862-2856|www.unh.edu/health-services Provides evaluation, diagnosis and medical care for individuals with eating concerns, including physical examinations, laboratory studies, medication treatment, and ongoing monitoring. Office of Health Education and Promotion, Health Services (603) 862-3823|www.unh.edu/health-services /OHEP Provides individual appointments with Nutrition Counselor to explore strategies for moving toward healthier eating behaviors and offers support and information if you are concerned about a friend or family member who may have an eating concern. A Resource Library with a section on body image, eating concerns and nutrition, all materials are available for checkout by students. Counseling Center (603) 862-2090|www.unhcc.edu Offers confidential short-term counseling for students dealing with eating concerns. These services may include assessment and individual and group counseling. Resources at UNH

31. Body Positive - www.bodypositive.com Promotes health and fitness at any size About Face - www.about-face.org This San Francisco based media literacy group combats negative and distorted media images of women and girls. National Eating Disorders Association - www.nationaleatingdisorders.org Information related to eating concern issues including treatment referrals, articles, media literacy, reading lists, and how to make a difference in the fight against eating disorders. Also contains information on how to take social action and speak out against offensive advertising. Adios Barbie - www.adiosbarbie.com A body image site for every body that contains Barbie facts and interactive activities. Healthy Place: Men and Body Image - www.healthyplace.com/communities/Eating_Disorders/men_3.asp Everyone knows women who have body image issues. The secret: men have them too. Love Your Body Day - http://loveyourbody.nowfoundation.org/ Annual event promoting healthy body image and encouraging people to stand against the unrealistic body expectations the media portrays. Online Resources