When counseling clients, I often see teens struggling with body image issues that affect their self-esteem and overall well-being. This frequently shows up in the form of dieting attempts and disordered eating patterns. As a parent, I think we can safely say that remembering our own experiences as a teenager, we all struggled to feel a sense of belonging in that stage. Cognitive reappraisal is one small tool that can make a difference in how we perceive ourselves—essentially, re-framing self-talk. This technique encourages reframing negative thoughts to create more positive outcomes, and it can be incredibly influential in shaping how teens feel about their bodies.

What is Cognitive Reappraisal?

Cognitive reappraisal is a psychological strategy I was never familiar with until recently. It involves changing how we interpret a situation to alter its emotional impact. I remember as a teen being able to do this, but I never experienced any therapy, so it didn’t occur to me that this was a tool.

Instead of reacting negatively to a thought or situation, it takes an awareness to consciously take a step back and view the situation in a more balanced way. For teens, who are constantly bombarded with societal pressures and beauty standards, this practice can help them foster a healthier relationship with their bodies.

Rephrasing Self-Talk to Reframe Body Image

Self-talk—the inner dialogue we have with ourselves—plays a major role in how we view our bodies. Nearly everyone can get caught up in harsh, self-critical language, such as “I hate my thighs” or “I’m not as pretty as my friends.” When this becomes the narrative that they tell themselves over and over, it can be limiting to how they grow into themselves. Cognitive reappraisal rephrases these negative statements to promote body positivity, or even body neutrality.

For example, let’s consider these common thoughts and how to reframe them:

• Negative Self-Talk: “I’ll never have the perfect body.”
  • Reframed Thought: “My body is strong and allows me to do the activities I enjoy.”
• Negative Self-Talk: “Everyone is better looking than me.”
  • Reframed Thought: “Everyone’s body is unique, and beauty comes in many forms.”

Encouraging teens to rephrase their self-talk in a more compassionate and balanced way can help them shift their focus from flaws to strengths, cultivating a positive body image over time.

Looking Inward to Shape Feelings

Another powerful way to improve body image is by teaching teens to look inward and reflect on how their thoughts impact their feelings. Ask them to identify triggers for negative body image—whether it’s social media, a comment from a peer, or comparing themselves to others. Once they recognize these triggers, they can use cognitive reappraisal to change their reaction.

For instance, instead of feeling inadequate after seeing a filtered photo on social media, a teen could reflect: “This photo doesn’t define my worth, and everyone chooses to share only their best moments.”

Everyday Opportunities for Cognitive Reappraisal

In our daily lives, we’re constantly faced with situations where we have the power to choose how we react. These might seem mundane, but they’re valuable opportunities to practice cognitive reappraisal:

• Stuck in Traffic:
  Old Thought: “This traffic is so frustrating!”
  Reframed Thought: “This is a great chance to listen to that new playlist I’ve been meaning to try out.”
• Unrequited Feelings:
  Old Thought: “They don’t like me back, I must not be good enough.”
  Reframed Thought: “This gives me more space to focus on friendships and personal growth.”
• Not Getting the Job:
  Old Thought: “I failed; I’ll never be successful.”
  Reframed Thought: “This opens up time and energy to find an opportunity that’s an even better fit for me.”

My Journey with Yoga and Cognitive Reappraisal

One of the most profound ways I’ve learned to apply cognitive reappraisal in my life is through yoga. As a teenager and even into adulthood, I struggled with self-talk. I hated my thighs, and every time I looked in the mirror, I wanted to change something about myself. That resulted in dieting and excessive training. It wasn’t until I engaged in yoga that I could look inward for that happiness rather than rely upon the mirror or someone else to fulfill that need for body acceptance. This isn’t to say that it never takes work to reframe the thoughts in your mind. But it does get easier when you work on it slowly.

Here is a recent example. Early in my practice, I struggled with the flexibility required for certain poses, and I often found myself engaging in negative self-talk, thinking, “I’m not good enough at this,” or “I’ll never be able to do that pose.”

However, I was introduced to the concept of Vitarka-badhane pratipaksha-bhavanam, which is found in the Yoga Sutras of Patanjali. This Sanskrit phrase roughly translates to “when negative thoughts arise, cultivate the opposite.” Instead of allowing these negative thoughts to control my mind, I began practicing mindfulness and reappraisal.

Whenever I felt inadequate during a yoga session, I would pause and reflect, shifting my perspective. Rather than thinking, “I’m not flexible enough,” I would reframe the thought to, “I am improving with every practice, and my body is becoming stronger and more flexible over time.” I stopped looking at myself in the mirror of the studio and judging what I saw. Mirrors are a trigger for me and I have learned to just not look. You can find me in class with my eyes close the majority of the time. I tell myself “if I can do this with my eyes closed, I can do just about anything!”

This shift in mindset not only helped me feel more positive about my abilities, but it also carried over into how I viewed my body overall. I became more appreciative of what my body could do, rather than focusing on perceived limitations, especially the physical aspects of the reflection in a mirror.

Applying Vitarka-badhane pratipaksha-bhavanam to Teens’ Body Image

The concept of Vitarka-badhane pratipaksha-bhavanam can be especially powerful for teens. Just as I learned to replace negative thoughts with more positive ones in my yoga practice, teens can do the same with their body image.

If teens think, “I’ll never look like the people on social media,” they can use this technique to shift their perspective: “The people on social media don’t represent reality, and my body is valuable just the way it is.”

Conclusion

Cognitive reappraisal, along with mindful practices like yoga, can be transformative tools for teens struggling with body image. By learning to rephrase negative self-talk and look inward to identify triggers, teens can develop a more positive, compassionate relationship with their bodies.

References

Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271–299.

• This foundational paper explains the process of cognitive reappraisal and its role in emotion regulation.

Grabe, S., Hyde, J. S., & Lindberg, S. M. (2007). Body objectification and its correlates in adolescent girls. Journal of Research on Adolescence, 17(1), 35–45.

• This article explores how societal pressures influence body image in adolescents.

McRae, K., Ciesielski, B., & Gross, J. J. (2012). Unpacking cognitive reappraisal: Goals, tactics, and outcomes. Emotion, 12(2), 250–255.

• This study examines different tactics within cognitive reappraisal, making it a great source for understanding how teens can apply these strategies.

Patanjali, Yoga Sutras – Sutra 2.33 Vitarka-badhane pratipaksha-bhavanam.

• The Yoga Sutras provide a spiritual and philosophical framework for managing negative thoughts, applicable in both yoga practice and daily life.

Tiggemann, M. & Slater, A. (2014). NetGirls: The Internet, Facebook, and body image concern in adolescent girls. International Journal of Eating Disorders, 47(6), 630–633.

• This article discusses how social media impacts body image in teenagers.

Schaefer, L. M., & Thompson, J. K. (2018). Self-objectification and disordered eating: A meta-analysis. International Journal of Eating Disorders, 51(6), 481–494.

• Provides insight into how negative self-talk can lead to disordered eating, and how cognitive reappraisal can help counter this.