You want your teen to feel good in their own skin. But today’s world makes it hard. Teens see thousands of images online every week. These show models, influencers and posts that suggest what a perfect body looks like. Add puberty, peer pressure and self-doubt, and it’s easy to see why many teens have problems with how they look.
As a parent, you play an important role. You can’t protect your teen from every negative message, but you can help them build confidence, healthy habits and self-respect that lasts.
We spoke with Adeola Adelayo, MD, a practicing psychiatrist with Banner Health, on ways you can support your teen’s mental health and nurture a healthy body image.
What is body image and why does it matter
Body image is how your teen sees and feels about their body. It’s not just what they see when they look in the mirror. It’s also how they think about their shape, weight and appearance. These can affect how confident they feel and their mood.
“A positive body image helps teens feel comfortable with themselves and take care of their health,” Dr. Adelayo said. “Having confidence is especially important during these formative years, because it helps teens make better decisions and be more assertive, engaged and persistent.”
Teens who lack confidence are more likely to have low self-esteem, feel unloved or unwanted and are less likely to try as hard when things get tough. They could also be more willing to give in to peer pressure. Negative feelings about their body can lead to anxiety, depression or disordered eating behaviors.
Why teens struggle with body image
Here are some reasons why your child might see themselves in a negative light.
1. Physical changes
During puberty, your child’s body changes quickly. They might gain or lose weight, grow taller or develop new features like body hair and breasts. These changes can make any teen feel self-conscious.
2. Social media pressure
Social media is one of the biggest influences on how teens feel about their looks. Filters, editing apps and fitness trends often blur the line between what’s real and what’s not.
“Social media is not reality,” Dr. Adelayo said. “No one’s skin or body looks perfect. Yet, about 40% of teens and 20% of adults say social media still affects how they feel about their bodies.
“They’re constantly bombarded with images and videos that invite comparison, even when they don’t mean to compare,” she added. “Over time, it can make them think, ‘Maybe there’s something wrong with me.’”
3. Peer pressure and comments
Sometimes the hardest messages come from classmates and friends, not strangers. Even light teasing about weight and appearance or comparisons can stick.
4. Comparison and perfectionism
Teens often compare themselves to friends, influencers or celebrities.
“Even adults can be impressionable, so imagine being a teenager whose body is changing every day,” Dr. Adelayo said. “The constant comparison can chip away at confidence.”
How you can support your teen
While you can’t control everything your teen sees or hears, you can help guide them to feel confident, develop healthy habits and have a positive view of themselves. Here are some simple ways to support your teen’s mental health and positive body image.
Model healthy habits and self-respect
Your relationship with your body sets a powerful example for your teen. They notice how you talk about yourself, what you eat and how you move. Showing healthy habits and a positive attitude about your body helps your teen learn to do the same.
“Having a child forces you to deal with your own body image issues,” Dr. Adelayo said. “If you’re body negative, it’s hard to model what healthy looks like. You don’t have to be perfect but be aware. Suspend negative comments and focus on what your body allows you to do.”
Instead of talking about weight loss or “good” and “bad” foods, frame things positively:
- Let’s eat a balanced meal with fruits, vegetables and protein to feel energized.”
- “I’m going for a walk because it makes me feel good.”
These types of comments help show that healthy eating and exercise are about feeling good, building strength and supporting mental health. They are not about looking a certain way.
Keep communication open
Teens need to know they can talk to you about how they feel about their body shape and appearance. Ask open-ended questions like:
- “How do you feel about your body today?”
- “What makes you feel confident or self-conscious?”
“Don’t try to solve it immediately,” Dr. Adelayo said. “Use any negative comments they might have as a point of conversation. Validate their feelings and let them know having moments of self-doubt is a normal part of growing up.”
Listening without judgment builds trust and allows your teen to share openly about body image issues, weight concerns and social media pressures.
[Also read: Helping Your Child Feel Heard and Understood.]
Focus on what the body can do
Help your teen appreciate their body for its strength and abilities, not just its appearance. Compliment their effort and function:
- “Your legs are strong. They help you run and play.”
- “Your arms can hug your friends and family.”
“We want teens to see their bodies as powerful,” Dr. Adelayo said. “It’s not about what’s beautiful based on someone else’s standards. It’s about what your body allows you to do.”
Encourage physical activity. Dancing, sports or even walking can improve both mental health and self-confidence.
Teach social media literacy
You can’t control the algorithms on social media, but you can help your child think critically. Discuss how filters, poses and editing affect what they see and how influencers often promote unrealistic ideals.
“Teach your child to ask, ‘Is this real?’ or ‘How does this make me feel?’” Dr. Adelayo said. “Balance negatives with positive, diverse voices that celebrate real bodies.”
Encourage your teen to follow accounts that promote healthy habits, positive body image and self-confidence.
Encourage healthy habits
Balanced nutrition, regular exercise and quality sleep are important for your teen’s physical and mental health.
“Rather than focusing on appearance, you can frame these habits as ways to feel strong, energetic and healthy,” Dr. Adelayo said.
- Encourage fruits and vegetables early and regularly
- Limit sugary drinks and processed snacks
- Focus on homemade meals and lunches when possible
- Help them find movement, whether that’s sports, dance, walking or exercise
- Emphasize the importance of quality sleep every night
Support mental health
Sometimes body image issues affect mood, anxiety and self-esteem. Watch for changes like withdrawal, obsessive focus on weight, skipping meals or excessive exercise.
“Early intervention is important,” Dr. Adelayo said. “If your child’s mood or anxiety changes, reach out before it escalates to disordered eating or harmful behaviors. Primary care providers and mental health professionals have the right tools for early support.”
If you are concerned your teen may have an eating disorder or is in crisis, seek professional help immediately.
Give praise that’s not related to appearance
The messages teens receive at home matter as much as what they see online. Avoid negative comments about your body or others’ appearances. Instead, focus on:
- Effort and accomplishments
- Kindness and creativity
- Strength and resilience
“This helps your child think more deeply about other parts of themselves, not just their appearance,” Dr. Adelayo said.
Quick tips you can try this week
- Say it out loud: Tell your child something you love about your body (not how it looks, but what it does).
- Eat together: Make a balanced meal and eat together.
- Move together: Take a walk, bike ride or dance at home.
- Social media check: Review your teen’s feed together and follow accounts that promote positive body image and mental health.
- Be patient: Changing how someone feels about their body takes time. Keep showing up with love and understanding.
Takeaway
Your teen is growing up in a world where every image is compared, edited and shared. You can’t control what they see and hear, but you can help them see themselves clearly. By modeling healthy habits, keeping communication open and supporting their emotional health, you give them the confidence to build a healthy body image that lasts a lifetime.
If you have concerns about your child’s well-being, talk to their health care provider or a Banner Health specialist. They can connect you with mental health professionals who specialize in body image and eating disorders.
If your child is in crisis, call or text 988 for the Suicide and Crisis Lifeline.
