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Weight Stigma

Weight Stigma

Weight stigma is any bias, discrimination or stereotyping related to an individual’s weight. It supports the misconception between worth, value, and competence in regards to weight. Research has idealized weight loss and living a ‘healthier’ lifestyle due to the promise of improved overall wellbeing. However, is that really the case? Continuous societal pressure to change and reform the body, in order to fit the standards of research, can cause behavioral changes that have been linked to poor metabolic health and increased weight gain. Weight stigma can be especially harmful when exposed to children at a young age. Children who are perceived to be overweight by loved ones are two times more likely to form irregular and poor relationships with food and self-regard. As these relationships continue to develop, they can become a part of a child’s identity and the cycle of dieting continues. These influences can begin with as little as a comment from a stranger on food choices, or weigh-ins in public schools. It is our responsibility as a member of the community to prevent these influences from causing further consequences. 

While it can be hard to take weight loss out of the picture completely, it does allow the potential for a life of freedom. This does not mean ignoring your body completely, but rather learning to respect and appreciate your present self. Accepting your body entails taking care of your health, both physical and mental. This is a crucial part of making peace with your body, and is the stepping stone for making peace with food, thus supporting one to become an intuitive eater. 

Those who experience weight stigma have been shown to be at an increased likelihood of developing psychological and behavioral issues. Some of which includes depression, body dissatisfaction, and binge eating. This is exacerbated by a culture that idealizes thinness and inundates the public with fatphobic messages. When these fatphobic messages are internalized, individuals can experience self-stigma. Self-stigma has been found to have a strong effect on overall mental health due to the acceptance of weight stigmatized statements as being true for themselves, making it increasingly difficult to challenge these messages.

Unfortunately, healthcare professionals are often guilty of perpetuating weight stigma in their practices. Thus many individuals in larger bodies who choose to seek care often find themselves being treated differently due to their body size. It is important that, as providers, we continue to explore our role in ending weight stigma and work to provide compassionate, unbiased, weight-inclusive care.

We each come in our own shape and size, similar to the unique ridges and whorls that make up our fingerprints. We wouldn’t expect someone who is 5’10 to someday be 5’5. Therefore, why do we assume we must shrink or shape our body to be a size that it shouldn’t be? Spending your life trying to control your weight is essentially a constant attempt to be someone else. We must be kind and accepting of ourselves and who we are meant to be. It can be a slow process to accept a body that has been labeled as ‘not good enough’ but quitting won’t speed it up. 

References:

Emmer, C., Bosnjak, M., & Mata, J. (2019). The association between weight stigma and mental health: A meta‐analysis. Obesity Reviews, 21(1). doi:10.1111/obr.12935

Puhl, R. M., & Heuer, C. A. (2010). Obesity stigma: important considerations for public health. American journal of public health, 100(6), 1019–1028. https://doi.org/10.2105/AJPH.2009.159491

Weight Stigma. (2019, June 27). Retrieved September 23, 2020, from https://www.nationaleatingdisorders.org/weight-stigma

When Perfection is Imperfect

perfection-pursuit

What is perfection? Current society would have us believe that it is the Stepford Standard, that anything less than keeping up with the Joneses makes us substandard, less relevant, not good enough, or just plain not enough. Webster’s defines perfection as “having all the required or desirable elements, qualities, or characteristics” and “completely free from faults or defects”. Maybe it’s just me but I feel like these definitions are in conflict.  Why can’t I have all the required or desirable elements, qualities and characteristics, AND still have faults? Why can’t I be perfectly imperfect? Perfection can be found in the faults, in the quirks that make us who we are and the experiences that we grow from that have been less than perfect.

Is it even possible for anyone or anything to be truly perfect (i.e., without flaws)? Rationally, I think most would agree that it’s not. Rationally, we know that it is part of the human experience to be flawed, to make mistakes, to rise from the proverbial ashes. But how can we rise if we’ve never been burned? Rather, in perfectionism we are consumed by the flames, the need for this unattainable perfect. Why is accepting imperfection so hard? Brene Brown has done an amazing job of addressing this question, in fact much of her work focuses this very topic.

The point of this post is not to delve into imperfection, but rather how we know when our need to be perfect, to be “completely free from faults or defects” is getting in the way of this thing called life. Society tells us that if we aren’t the highest performers, if our parties aren’t the biggest, the best, the ultimate event that has Gatsby in envy, then we aren’t doing it right.

How does this happen? How do we miss the point of the very thing we are trying to achieve? It’s simple, we forget to think about the intent of the goal itself. And, when we forget about the intent (the desired end state or outcome) we go into the perfectionistic planning mode. If you are prone to this mentality then you know how time consuming and crazed the planning gets around a desired goal. The flaw here is that the obsessive planning, the extensive preparation and painstaking compulsion to think about everything that should happen, everything that might happen, the need to think (aka obsess) about all of the knowns and unknowns, gets in the way of the goal. Not to mention it makes the process of reaching the goal exhausting. Essentially we run ourselves into the fire of worry about the “what if’s”, all the while missing the point of the event.

Take this for example, say you want to get friends together for a game night. The idea being that you would get folks together, maybe have some food, maybe some drinks, and everyone has a night full of commercial worthy fun. The perfectionist dives immediately into the planning and organizing of the “perfect” game night. Sending out the fancy semi-formal electronic invitations with the “perfect” play on words that “perfectly” captures the theme of the night. Then to the food, drinks, and venue prep. The perfectionist struggles with letting everyone bring a dish (what if two people bring the same thing, or some other catastrophe happens?!), people can bring a side but no matter what the “perfect” host needs to have the “perfect” culinary item that could make Martha Stewart green with envy. Everything must be organized, “perfectly”… heaven forbid the drink cooler not match the centerpiece. The games, must be selected with care, to facilitate the most fun of course. And then amidst all the planning and preparation for the “perfect” party, the home must be spotless. Above all cost’s this house must not look lived in!!! In the perfectionist frenzy, you stop thinking about the intent of game night, and start obsessing on the need for “perfect”, the rave reviews; you’re looking for the 5 star yelp review for what started as a means to connect with your friends/families.

Rather than connecting, you’re disconnecting. There’s no room for fun and friends when there’s a “perfect” party on the horizon. If you think your friends can’t feel the anxiety of your perfection obsession aura puts off, let me tell you, in no uncertain terms, they can. Your “perfect” planning is imperfect. It’s driven by an unattainable need to be “perfect”. Did you ever stop to wonder what perfect was?… in this case it’s not the best party favors, or the game selection, or the food, or the drinks. What makes game night perfect is the intent. You are creating a space for people that you know and love to come together and have fun (that’s the intent, that’s the desired outcome). It doesn’t matter if people love the food, or find a speck of dust under the coffee table, or if no body plays games at all on game night. What matters is that you brought people together for an evening of levity.

Some of the common cognitive distortions associated with perfectionism are:

  • Black-and-white thinking – “If this is not perfect, I am a failure.” Or “Only lazy people ask for help.”
  • Catastrophic thinking – “Everyone is watching me, if I make a mistake they will think I am stupid.” Or “If my presentation isn’t flawless, I will lose my job”
  • Probability overestimation – “Even if I study a lot, I still won’t do well on my exam.”

What happens in the above statements is that there is no room for life; because perfect isn’t defined and the intent hasn’t been identified, there is no way to determine success. There are always things we can do differently or do better in the future, that’s part of the learning curve of all life’s situations. Perfectionists have a hard time thinking about what success looks like ahead of time, instead they look retrospectively and judge themselves harshly for the things they “should” have known, never accounting for the fact that these things could not have been known at that time.

Here are some questions to ask yourself to make sure you aren’t going into a perfection obsession.

  • What is the intent? (really think about it)
  • Are the thoughts and actions you are engaging contributing to or detracting from the intent?
  • Are you enjoying it? (If the answer is no, ask yourself 1. Why am I doing this (i.e. is it aligned with my intent or my need to be perfect)? 2. What about this am I not enjoying? 3. Could I approach this differently to feel better about this?
  • Am I being competitive? (With myself? With someone else?)
  • Am I willing to ask for help? (perfectionists tend not to ask for help and/or have trouble truly delegating, also known as micromanaging)

 

Be kind to yourself, be kind to others, and keep it moving.

 

Ashley Steelman, MSW

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