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Feeling down about your body? This study says try compassion instead of comparison.

body image, compassion, psychology, self esteem
Image via Pixabay.

What do you see in the mirror?

As a mom of two daughters, I know that body comparisons start early.

My husband and I have tried really hard to instill a healthy body image into our children. We focus on health and what our bodies can do instead of what they look like. We try not to disparage our own physical appearance and strive to be an example of loving the bodies we're in.

But society's body-shaming messages still filter through. I've had to stop my daughters when they start comparing themselves to others. And admittedly, even I have a hard time not internally grumbling about Jillian Michaels' six-pack when I'm doing one of her workouts.


A study back in 2018 said that we can transform our own body image by transforming the way we think.

Researchers at University of Waterloo have found that women can improve their body image and create less disordered eating habits by changing their mindset from competitiveness to compassion.

According to the study's press release, which was published in the journal Body Image, "The study found that comparison-focused women who deliberately exercise compassion towards the females they compare themselves to experience less body dissatisfaction, a lower motivation to diet, and a reduced tendency to compare their appearance to those around them."

“Making comparisons with one another comes naturally to us, and in modern society, that is especially common when it comes to women and their bodies,” said Kiruthiha Vimalakanthan, a co-author of the study. But those comparisons tend to make us feel badly about ourselves.

Instead of comparison and competition, we should focus on compassion and connection.

Participants in the study, which involved 120 females of diverse ethnicities, were split into three groups and asked to engage in self-help strategies to combat negative body comparisons. One group was coached to use a "competitive" mindset, thinking of ways they were superior to the target of their comparison. One used a "caregiving" mindset to develop compassion and kindness toward the target. And the third used a "distraction" method to try to remove comparative thoughts altogether.

Of the three methods, the compassion approach proved the most effective at helping women reduce negative body comparisons. According to the release, "This study is the first to demonstrate that trying to cultivate compassion for others — by wishing them to be happy and free from suffering — may, in turn, benefit one’s own body image and eating attitudes."

We fare best when we feel less threatened and more connected to our fellow humans. So instead of begrudging Jillian Michaels and her perfectly toned abs, perhaps I'll try sharing sympathy for our shared experience of tipping over while putting on our undies. It's a start.

All images provided by Prudential Emerging Visionaries

Collins after being selected by Prudential Emerging Visionaries

True

A changemaker is anyone who takes creative action to solve an ongoing problem—be it in one’s own community or throughout the world.

And when it comes to creating positive change, enthusiasm and a fresh perspective can hold just as much power as years of experience. That’s why, every year, Prudential Emerging Visionaries celebrates young people for their innovative solutions to financial and societal challenges in their communities.

This national program awards 25 young leaders (ages 14-18) up to $15,000 to devote to their passion projects. Additionally, winners receive a trip to Prudential’s headquarters in Newark, New Jersey, where they receive coaching, skills development, and networking opportunities with mentors to help take their innovative solutions to the next level.

For 18-year-old Sydnie Collins, one of the 2023 winners, this meant being able to take her podcast, “Perfect Timing,” to the next level.

Since 2020, the Maryland-based teen has provided a safe platform that promotes youth positivity by giving young people the space to celebrate their achievements and combat mental health stigmas. The idea came during the height of Covid-19, when Collins recalled social media “becoming a dark space flooded with news,” which greatly affected her own anxiety and depression.

Knowing that she couldn’t be the only one feeling this way, “Perfect Timing” seemed like a valuable way to give back to her community. Over the course of 109 episodes, Collins has interviewed a wide range of guests—from other young influencers to celebrities, from innovators to nonprofit leaders—all to remind Gen Z that “their dreams are tangible.”

That mission statement has since evolved beyond creating inspiring content and has expanded to hosting events and speaking publicly at summits and workshops. One of Collins’ favorite moments so far has been raising $7,000 to take 200 underserved girls to see “The Little Mermaid” on its opening weekend, to “let them know they are enough” and that there’s an “older sister” in their corner.

Of course, as with most new projects, funding for “Perfect Timing” has come entirely out of Collins’ pocket. Thankfully, the funding she earned from being selected as a Prudential Emerging Visionary is going toward upgraded recording equipment, the support of expert producers, and skill-building classes to help her become a better host and public speaker. She’ll even be able to lease an office space that allows for a live audience.

Plus, after meeting with the 24 other Prudential Emerging Visionaries and her Prudential employee coach, who is helping her develop specific action steps to connect with her target audience, Collins has more confidence in a “grander path” for her work.

“I learned that my network could extend to multiple spaces beyond my realm of podcasting and journalism when industry leaders are willing to share their expertise, time, and financial support,” she told Upworthy. “It only takes one person to change, and two people to expand that change.”

Prudential Emerging Visionaries is currently seeking applicants for 2024. Winners may receive up to $15,000 in awards and an all-expenses-paid trip to Prudential’s headquarters with a parent or guardian, as well as ongoing coaching and skills development to grow their projects.

If you or someone you know between the ages of 14 -18 not only displays a bold vision for the future but is taking action to bring that vision to life, click here to learn more. Applications are due by Nov. 2, 2023.
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