Body image & social media
Welcome
This interactive toolkit follows on from our research about the influence of social media and youth body image, and provides practical tips and tools to support parents, caregivers and young people to navigate social media (specifically Instagram) to support positive body image and balance.
The first section of the toolkit contains information for everyone, exploring the topic of body image and how social media may influence the way we think and feel about ourselves. You might like to work through this section together before exploring the separate sections for parents and young people.
We hope you’ll find this a useful resource that encourages ongoing conversations about body image and online spaces. You can dip in and out of the toolkit at any time, using the interactive navigation to find the specific sections that you’re looking for.
Acknowledgements:
We’d like to thank Butterfly Foundation for sharing their knowledge and expertise on the topic of body image; without which this toolkit would not have been possible.
The toolkit also references content from our joint research with Te Mana Whakaatu Classification Office - Digital Reflections: The online experience and its influence on youth body image in Aotearoa. (2024).
What is body image?
Did you know that body image (whakawā ata) is how you feel and think about yourself and your body, and nothing to do with how you actually look??
WATCH VIDEO
Butterfly Foundation says there is a strong link between making appearance-based comparisons and body dissatisfaction, particularly when one compares themselves to idealised body types on social media.
This toolkit empowers you to think about your social media use, control your feed and check out how you use Instagram – to figure out what makes you feel good about your body image, and what doesn’t.
https://youtu.be/j_X0p8wBEmw
MĀUIUI WHAKAWĀ ATA
Learn more about the concept of body image difficulties and te ao Māori.
Body image can impact us in different ways.
Positive body image is likely to improve our self-esteem, confidence, and our mental and physical wellbeing, whilst negative body image can lead to issues such as anxiety, depression, eating disorders or unhealthy behaviours that can lead to serious health implications. We know that when people are dissatisfied with their bodies, they can turn to quick fixes including unhealthy eating and exercise behaviours.
Understanding what we think and feel about our bodies, and what might trigger us to think and feel differently, is an important part of developing or maintaining a healthy or positive body image and overall mental wellbeing.
Body image includes thoughts, feelings and attitudes we have about weight, size, shape, gender identity –even how the body functions.
Body image can be positive (feeling good about how we look) or negative (feeling dissatisfied or self-conscious about our body) or a bit of both. It can also be neutral, which might involve feeling indifferent toward appearance, not finding it particularly important, or simply feeling “okay” with how one looks.
Body image can influence how we go about our lives on a day-to-day basis and how we engage with the world.
Social media and body image
Aside from content directly promoting changes in body or appearance, young people are growing up with a continuous flow of content featuring people looking good, attractive, healthy and stylish. Earlier generations grew up surrounded by media featuring models, celebrities, sports stars and so on, but social media expands this to include a vast number of influencers and regular users creating and sharing content showing up in young people’s social media feeds. This online world is accessible 24/7 and extends young people’s basis for comparison in a way that wasn’t possible before the rise of social media.
https://youtu.be/noyUB5cTji4
Click ‘Play’ to learn more about how social media may play a role in youth body image
Note: This is an AI generated voice
Social media provides young people with opportunities to:
• See different body types and gender identities
• Learn about health and fitness
• Experiment with ideas around style and appearance
• Explore individual identity and selfexpression
• Challenge traditional ideas around body image and self-expression
• Promote awareness and acceptance of diverse body types and appearance
But, the potentially negative influences of social media also exist, particularly in early teen years before young people have developed the skills and knowledge to think critically about what they see online and feel confident in managing their responses to unwanted, negative or potentially harmful body image content.
“I definitely think they’re [parents] missing something because they are not living in this generation. They cannot fully relate to it, so I do think that they cannot actually fully understand how we are feeling because they are not us, and they will never be us and they will never experience what we are feeling in this generation because they will not live in this generation.”
FEMALE, 14, MĀORI, PACIFIC & NZ EUROPEAN, Digital Reflections
Body image content
What types of online content could be considered relevant or influential to ideas, thoughts and feelings about body image?
Makeup, style or beauty routines/advice.
Gym routines/advice, physical health and fitness.
Dieting advice (this includes weight loss but can also relate to gym and fitness or wellness advice).
Eating disorders or other mental health issues relating to body image.
Content promoting body positivity or neutrality, and self-acceptance.
Content and advice relating to gender transition and gender identity.
Commenting on individuals’ physical appearance, for example via messaging apps or comments on posts in social media.
Content promoting clothing or other consumer goods relating to style or appearance, whether using influencers or more traditional advertising.
Social media content can reinforce common ideals of what is beautiful, healthy or attractive. It can also help people explore their identity and express themselves, and promote awareness and acceptance of diverse body types and appearance.
“People are recognising that social media has played a big part in a lot of people’s eating disorders and their struggles with their body image, and so a lot of influencers and people are trying to reverse that. I guess, like it’s called like deinfluencing people, just kind of teaching people not to take everything they see as ‘that’s what it is’, because it’s usually highlight reel and they want to be portrayed a certain way.”
CLINICAL PARTICIPANT, Digital Reflections.
Algorithms
Our research highlighted some interesting insights about how young people feel about the way algorithms inform and influence the content they see on social media:
https://www.youtube.com/watch?v=Dx81YP0Vb_U
This highlights the importance of listening to young people and having open conversations about body image and what they see and do online and avoiding making assumptions about what a young person is seeing or the impact it might be having – either positive or negative.
“You like one thing or you look at one picture or search up one thing, like how to eat healthy, and then your whole algorithm will have something to do with dieting and fashion and all that stuff. It definitely plays a big role. Now that I’m starting the gym I search up ‘the gym’ and a few things on YouTube or whatever, and now my Instagram feed is full of it.” MALE, 17, NZ EUROPEAN
Your Instagram feed
The content presented in your feed is based on Instagram’s artificial intelligence (AI) system as well as advertisements and content from accounts you follow, like or are otherwise connected with to predict what you will find valuable and relevant.
Built-in platform features can help you customise what you see, for example muting, adding ‘favourites’, saving a post, seeing newest content first, following, unfollowing and hiding. Keep reading to find out how to use some of these features in Instagram or learn more from Meta about how Instagram feed works.
https://youtu.be/dLJfIGgkef0
Watch this video for tips on how to take more control of the content you see on Instagram
Advice for parents, carers and whānau
Safe and responsible social media use is a part of modern parenting, particularly when it comes to supporting your young person’s perceptions of body image. It’s human nature to make comparisons, and the filtered, augmented and curated ideals shared on social media may leave some young people feeling ‘not good enough’.
One of the most important things you can do for your rangitahi is to help them focus on their strengths and qualities beyond their physical selves. Understanding the perceived pressures they face about their image and appearance, particularly in online spaces and platforms is another way you can support and guide your young person towards developing a balanced, realistic and accepting view of their bodies.
We recommend you work through all sections of this toolkit, and if possible look at some of it as a whānau to learn together. We’ve also included some conversation starters to give you some ideas around how you might start exploring exploring your young person’s perceptions and experiences.
Tips for supporting rangitahi online
1. Become media savvy
If you are not too sure how everything works, asking your young person to show you around Instagram and the other platforms they use is a great way to open up communication. This toolkit highlights Instagram features for a positive online experience, and you can also go to netsafe.org.nz to learn more about social media and staying safe online.
2. Role model what you’d like to see from them
Adults are not immune to the pressures or intensity of social media; if it’s no longer fun or leading to negative feelings then take some time away from it.
3. Critically evaluate / build social media literacy skills
Research suggests that media literacy (the ability to critically analyse and evaluate media messaging) can help rangitahi have a more positive view of their bodies. Talk to your young person about the realities of airbrushing, filtering, augmenting and enhancing images to remind them that what they see online is not always authentic or realistic.
4. Help young people become conscious consumers
Support your young person to reflect on how a post or online interaction makes them feel. Does it motivate and inspire? Or lead to criticism or negative comparison? If it’s not a positive feeling, then look to the strategies in this toolkit in the “Instagram account tips” section to help manage this.
5. Encourage them to be the change
Encourage your young person to post content that shows all aspects of who they are and not just pictures and posts that represent an idealised version of themselves.
6. Take control / fill feeds with positivity
Encourage your rangitahi to diversify their feeds by changing who they follow or interact with so that it includes a range of body types. There is a growing movement among young people that encourages positive messaging and real sharing.
7. Keep communication open
It’s important to recognise the pressure young people feel to post images online to fit in and be part of the crowd. Look for opportunities to talk to your rangitahi about their online lives without criticising and let them know you are there to support them.
8. Advocate for kindness online
Comments about someone’s appearance can have a lasting effect both online and offline. Encourage your young person to be an upstander if they see unkind behaviour and explore the strategies and in-app tools available so your child knows how to shut down appearance-based bullying.
You are not alone
If you have a question or concern about staying safe on social media contact Netsafe on 0508 638 723 or email help@netsafe.org.nz
Tips for managing an Instagram account
1. Account permissions
Instagram automatically places young people into a Teen Account which has built-in protections such as limiting who make contact with them, as well as the content they see. Under 16s will need a parent’s permission to change any of these default settings to be less strict.
2. Block unwanted interactions
Blocking is an immediate way to disengage from any negative interactions. This will block people from seeing and commenting on your posts. When you block an account, that person is not notified. You can unblock an account at any time.
HOW TO: Tap “...” on the profile you want to block, then tap “Block”.
3. Manage comments
You can control who can comment on posts. In the “Comment Controls” section of the app settings, you can choose to allow comments from everyone, people you follow and those people’s followers, just the people you follow, or just your followers. You can also set up comment moderation so you can approve any comments before they are posted or remove the ability to comment entirely.
HOW TO: In settings, select “Comment Controls.” Tap “Allow Comments From” to control who can comment. To block comments altogether, tap “Block Comments.”
4.
Report bullying
Bullying is against Instagram’s Community Guidelines. Let your teen know that if they spot an account, photo, video, comment, message, or story that is intended to bully or harass someone, they can and should report it.
HOW TO: Tap “ ... ” on the top right corner of a post or profile, swipe left on a comment, or tapping and holding a message, then tapping “Report.” Reporting is totally anonymous.
5. Hidden Words
Instagram’s Hidden Words feature can automatically remove offensive words and phrases and bullying comments. You can also create your own list of words or emojis you don’t want to appear.
HOW TO: In settings, select “Hidden Words”. Toggle on to “Hide Comments” and click “Manage custom words and phrases” to add your own filters.
Meta’s Family Centre is a place where you can view resources and guidance to help you support your family’s online experiences on Facebook and Instagram.
6. Mute an account There may be accounts that you aren’t interested in interacting with but are hesitant to unfollow. Muting will keep posts from those accounts from showing up in your feed. The other person will not know they’ve been muted.
HOW TO: Tap the “ ... ” menu in the corner of a post from someone you want to mute. You can choose whether to mute feed posts, story posts, or both from an account. You can also mute someone by pressing and holding on a story.
7. Use “restrict” to control access Restrict is a way to reduce unwanted interactions. Comments from anyone on your “Restricted” list will not appear publicly unless you approve them. Restricted people also won’t be able to see when you’re online or when you’ve read their messages. You may feel more comfortable using “Restrict” as an initial response, and then blocking or unfollowing if the problem persists
HOW TO: Access “restrict” by either swiping left on a comment, or through the Privacy tab in Settings. You can also access it directly on the profile of the account you intend to restrict. Tap “Restrict” to add the account to your restricted list.
8. Use “Close Friends”
Even with a private account, there are ways to post that are even more selective. The “Close Friends” feed will prevent anyone who isn’t on a “Close Friends” list from seeing your post or story. People who are not on the list won’t know that they can’t see something.
HOW TO: Create a “Close Friends” list by tapping “ ” on your home screen, then tapping “Close Friends.” Then, after creating a post or story, choose “Close Friends” at the bottom of the screen instead of “Publish.”
9. Send messages directly on Instagram
Direct is the most private way to share on Instagram, so use this option if you’re sharing something personal or private (after considering whether or not to share it at all).
HOW TO: To send a message (text, image, or video), click the “ ... ” icon at the top right of your Feed and choose who to share it with (up to 15 people). You can also message someone by clicking that same icon from their profile.
Starting a conversation
Launching into a conversation about time spent online can spark defensiveness in a young person, especially if it is an adult who initiates it. But whilst friends become greater sources of support for young people as they get older, maintaining trusted relationships with their parents is still important. Regularly engaging in open conversations about online experiences is a useful way for parents to support and empower young people around the choices they make online.
Young people want open and informed conversations, and more of them. Our research revealed that young people in fact want adults to approach more conversations about social media in an open and understanding manner. They want adults to listen and to try to understand their perspectives about the nuances and complexities facing them online in relation to body image.
It can be hard to know where to start these conversations, so we’ve put together some tips to help:
Respectful curiosity
Try framing the conversation with authentic and respectful curiosity, asking questions in an open way that helps you understand their experience and the role social media plays in their overall well-being and life.
Keep it natural
The best conversations happen when they naturally arise. Talking about your favourite apps over breakfast, driving in the car or hosting a games night can make bringing up online safety challenges and brainstorming solutions more comfortable for everyone.
Be proactive
Waiting until an issue has already arisen before having a conversation can be tricky timing as it can make young people feel more defensive. Find opportunities to be proactive about introducing a conversation.
Lead with a request
Starting the conversation with a request for help about a platform or app can show your child that you want to learn about their knowledge is a great way to engage in further conversations, for example “Can you show me how Instagram works”
When in doubt, act it out
Young people may shy away from discussing the online challenges they’re facing due to embarrassment, fear of getting in trouble, or not believing that you’re able help them. It may help to use scenarios when discussing potential solutions to online challenges. For example, ask your young person how they would support a friend who was having trouble online. Talk through these scenarios and create plans for support together.
Useful questions
Asking about general social media use:
What do you enjoy most about the social media platforms you use?
Are there any influencers or accounts you follow that make you feel good about yourself? Why do you like them?
Do you ever come across content that makes you feel uncomfortable or unsure about yourself? How do you handle it?
What kinds of content do you share on social media?
How do you think social media could affect someone’s mental or physical health? What are some ways we can avoid this?
Have you ever felt sad or unhappy when you have been online? What did you do? Would you do anything differently now?
Promoting positive body image:
Are there things you’ve learned online that help you feel good about yourself and your body? Can you share an example?
What kinds of changes would you like to see on social media to make it a more positive place?
Building trust and connection:
Is there anything you wish I (as your parent) understood better about how social media affects young people?
If you ever feel overwhelmed by things you see online, what’s the best way I can support you?
Would you feel comfortable sharing with me if something online ever made you feel bad about yourself? What would help make those conversations easier?
Handling negative content and influences:
Have you ever felt pressured to change something about how you look because of things you’ve seen online?
What do you do when you see posts or comments that promote unrealistic beauty standards or unhealthy habits?
Do you ever talk to friends about how social media makes you feel? What kind of advice or support do you give each other?
Exploring body image experiences:
How do you feel about the way people talk about looks and appearance online? Does it ever affect how you feel about yourself?
Do you think social media makes it harder for young people to feel confident about their bodies? Why or why not?
When you see photos or videos of other people online, do you ever compare yourself to them? How does that make you feel?
Download questions
Body dissatisfaction –what to look out for
Here are some potential signs that a young person might be experiencing some body dissatisfaction.
Low self-esteem
Obsessively thinking about body and appearance
Engaging in risky and harmful behaviours, such as smoking, abusing substances or increased sexual activity
Frequent self-scrutiny such as weighing or excessively looking at reflection
Negative comments about body shape, size or body parts
Putting too much emphasis on weight, shape or size
Unhealthy behavioural changes to eating and exercise behaviours (for example excessive dieting or exercise)
Relationship changes with friends, family members and intimate partners
Frequently comparing body and appearance with other people
Withdrawing from things previously enjoyed, like sports and social activities
If you are concerned about a loved one, reach out to the Eating Disorder Association of New Zealand (EDANZ) for support or check out the resources available at Butterfly Foundation.
Info for young people
This section of the toolkit contains tips and advice that could help you take more control of your Instagram experience, to better support your wellbeing and body image.
This is also a good resource to share with a parent or wider whānau and can support you all to create an ongoing and supportive conversation.
Time to reflect
Keeping a good perspective on the role Instagram plays in your life can have a beneficial effect on your experience with the platform.
Knowing where you already have things figured out and where you want to be more intentional is a great way to ensure your time on Instagram is positive and rewarding.
netsafe.org.nz/scorm/body-image-quiz-maintaining-perspective/story. html
Try taking the Maintaining Perspective quiz and reflecting on how using social media makes you feel.
Tips for managing an Instagram account
1. Follow your feelings
If certain people or accounts are causing you to feel negative or inadequate make the positive choice to unfollow them.
HOW TO: On your profile, click “Following.” Scroll through and tap the “Following” button next to anyone’s name you want to unfollow. The button will turn blue. You can also go to someone’s profile and tap “Unfollow.”
2. Find new follows
Looking for new people to follow can help diversify your feed and surface content that might uplift or interest you. Try to follow accounts and people that post more than just their appearance or body and aim to follow people who look like you as well as those that don’t.
HOW TO: Tap the magnifying glass when you open the app and try searching on a tag for something you’re interested in or passionate about.
3. Mute people you don’t want to unfollow
If you need to take a break from someone but you don’t want to unfollow them, you can just mute them and they’ll never know. You can easily unmute them if and when you are ready to.
HOW TO: Tap the “ ... ” menu in the corner of one of their posts. You can
choose whether to mute messages, posts, or both from an account. You can also mute someone by pressing and holding on a story.
4. Restrict your comments
If someone is being aggressive or negative in your comment section, you can put them on a “Restricted” list. People you restrict won’t be able to see when you’re online or when you’ve read their messages, and they won’t know that they have been restricted. Their comments will only be visible if you approve them.
HOW TO: Swipe left on a comment, use the Privacy tab in Settings, or go to the profile of the account you intend to restrict. Tap “Restrict” to add the account to your restricted list.
5. Block when necessary
If someone’s behaviour is impacting you negatively and muting isn’t enough, you can block them. They won’t be able to view your posts or find you in search, and they won’t be notified that you did it.
HOW TO: Tap “ ... ” on their profile, then tap “Block”.
6. Report bullying Report posts and profiles that are engaging in abusive or harassing behaviour.
HOW TO: Tap “ ... ” above the post or at the top right of profile. Tap “Report,” and follow the instructions. Reporting is anonymous.
7. Fine-tune your story sharing
The “Close Friends” feed means that only certain people, who you choose, will see them. People who are unable to see your post or story won’t know you posted anything.
HOW TO: Tap “ ... ” in your profile, tap “Close Friends.” When you create a story, choose “Close Friends” at the bottom of the screen instead of “Publish to your profile.” You can also create a specific list for individual stories. “Threads” from Instagram is camerafirst messaging app and another private space just for your close friends.
8. Be direct Sometimes you really just want to share with a few people. Instagram Direct is the most private way to share on Instagram, so consider using it in those situations.
HOW TO: To send a message (text, image, or video), click the “ ... ” icon at the top right of your Feed and choose who to share it with (up to 15 people). You can also message someone by clicking that same icon from their profile.
9. Manage comments You have the option to manage comments on your posts.
HOW TO: Go to settings and choose “Comments” to manage who can comment on your posts, reels and stories.
You can also filter out comments that you don’t want to see. In settings, go to “Hidden Words”, turn on “Hide Comments” and tap “Manage custom words and phrases” to add specific words or phrases relevant to you.
10. Calm down conflict
Sometimes the comments on a post can get out of hand or go down a rabbit hole. If you’re uneasy with a thread in your comments you can delete comments or change your comment settings. (See above.) A little communication can help prevent hurt feelings so you might think about posting something like post, “I’m going to freeze these comments now,” or message someone and say, “Hey I deleted your comment because….”
HOW TO: To delete a comment, swipe left and tap “Delete.” To turn off comments on a post, tap “ ... ” at the top right, then choose “Turn off commenting.”
Download Tips
https://youtu.be/zm9mlqlu-50
Watch video summary of these tips instead
Be a friend online
What could you do if you think a friend, or someone you see on Instagram, might need some support?
Always take care of yourself first
If you don’t have an adult or a peer you feel comfortable talking to you can contact Youthline for free and confidential support. The helpline is open 24/7 for online and phone counselling for young people aged 12 to 24. Call 0800 37 66 33.
Reach out
A phone call, a text, or a DM telling someone that you care about them can mean a lot. You don’t have to have all the answers—just letting them know that they aren’t alone.
Encourage them to get help
Suggest that your friend talks to their parents or another trusted adult, or let them about the support available from Youthline.
Report concerning content
If you believe that someone may be thinking about hurting themselves, let Instagram know so that they can help connect them to information and resources. There are teams all over the world working 24 hours a day, seven days a week to review these reports. The poster will not know who made the report, but they will get help the next time they open the app.
HOW TO: To make a report, tap “... ” above the post, then tap Report. Select “It’s Inappropriate > Self Injury.”
If you’ve reached out to someone and are concerned about their wellbeing, talk to an adult you trust to seek some additional support.
You can also contact Netsafe seven days a week for free, confidential and non-judgmental advice about an online issue impacting you or someone you know.
Know the signs to watch for
People may communicate their feelings in different ways, but there are signs that can give you clues to a friend’s emotional state:
Crying for no clear reason
Turning to alcohol or drugs to cope
Having difficulty performing at school or at work
Changes in eating habits (eating more or less)
Having trouble coping with or doing everyday activities
Loss of interest in activities they normally enjoy
Constantly being in a bad mood
Having trouble sleeping, or sleeping way more than usual
Struggling to concentrate
Isolating themselves from family or friends
Getting support
Who can you contact if you are concerned for the emotional or physical well-being of yourself or someone else?
In an emergency, contact authorities: If someone is in immediate physical danger, please contact 111 or Lifeline on 0800 543 354 for crisis support.
Eating Disorder Association of New Zealand (EDANZ)
Families and carers of loved ones suffering from an eating disorder can contact EDANZ for information and support.
Call 0800 2 EDANZ / 0800 2 33269 or visit https://www.ed.org.nz
Youthline
A free and confidential counselling service for young people aged 12 to 24, available 24/7.
Call 0800 37 66 33, text 234 or email talk@youthline.co.nz
https://youthline.co.nz
Need to Talk
A free 24-hour call or text help line operated by trained counsellors.
Free text or call 1737
