Dimensions of Body Image
If you’re reading this, you may already have a sense of what body image is—and perhaps you’ve even recognized that your own body image isn’t as healthy as you’d like it to be. But for the sake of starting at the beginning, let’s do a quick review.
Simply put, body image is a person’s perception of how they look.
Sometimes, this perception is healthy. That might mean you generally see your body in a positive light or that you understand your body changes over time—and those changes don’t impact your body’s inherent worth. A healthy body image includes flexibility and self-acceptance.
Other times, people struggle deeply with the way they see their bodies. This is incredibly common and often shaped by external influences—comments about “good” or “ideal” bodies, curated images on social media, cultural values, and more. Poor body image can lead to constant self-criticism, fixating on perceived flaws, or avoiding situations where your body might be visible (like skipping the beach to avoid wearing a bathing suit).
It’s important to remember that anyone can struggle with body image—regardless of their size, shape, or weight. It’s not uncommon for someone to feel that they carry excess weight in certain areas, even when others don’t see it that way. When these distortions are intense and frequent, they may indicate a condition known as Body Dysmorphic Disorder.
But if you’re already familiar with this background, let’s move on to the heart of why you’re here.
What are the four dimensions of body image?
When addressing poor body image in therapy, we often consider four distinct dimensions: perceptual, affective, cognitive, and behavioral body image.
Perceptual body image is how you see your body—your visual perception of yourself in mirrors, photos, or videos.
In the book More Than a Body by Lindsay and Lexie Kite, the authors explore the idea of self-objectification—when we view ourselves as objects and evaluate our worth based on appearance. We may fixate on perceived flaws or feel like we never look “right.” Ironically, we reject being objectified by others, yet we do it to ourselves all the time.
And here’s the truth: Everyone is vulnerable to seeing themselves through a critical lens, regardless of body size or shape.
Affective body image is about how you feel about your body.
Raise your hand (no, really!) if you’ve ever said, “Ugh, I feel so fat today.” While your body might change slightly from day to day due to food intake, water retention, stress, or hormonal cycles, that feeling of “fat” isn’t a feeling—it’s a stand-in for deeper emotions like shame, disgust, frustration, or envy.
When poor body image is present, these emotional responses can become automatic and deeply ingrained.
Cognitive body image refers to the thoughts you have about your body.
Think about the last time you saw yourself in a photo. Was your first reaction something like, “Ugh, I should’ve angled my hip” or “Why didn’t I pose differently to make my arms look slimmer?” Or perhaps you thought, “This one looks okay—I don’t hate it.” Even these seemingly small thoughts reinforce the idea that our bodies must look a certain way to be acceptable, lovable, or “good enough.”
Over time, these thoughts shape your beliefs—and influence your next body image dimension.
Behavioral body image refers to the actions you take based on how you see, think, and feel about your body.
This might include rigid rules around exercise, avoiding certain foods, taking GLP-1 medications, undergoing cosmetic procedures, or opting out of social situations where your body might be visible. You may choose outfits strategically to hide areas you’re uncomfortable with or avoid intimacy altogether. These behaviors often reinforce poor body image and lead to isolation, anxiety, or burnout.
What do I do with this information?
Great question.
Now that you understand the four types of body image, take some time to reflect: Which one shows up the most for you? You might find that all four are present, or that one tends to dominate in certain situations while another appears in different contexts.
By identifying which type of body image is influencing your thoughts, feelings, or behaviors, you can begin the work of challenging those patterns—and creating space for a more compassionate, grounded relationship with your body.
Still not sure where to begin? Reach out to us at Health in Tandem. We’d be honored to support you in understanding and improving all fo