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Self-Esteem and Body Image

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Page summary

Learn how you can develop a healthy mental picture of your body and find resources to improve your self-esteem.

What is self-esteem?

Self-esteem is:
  • How we see ourselves
  • How we feel about ourselves
  • How we value ourselves
  • How we feel others value us
Feeling good about yourself
  • Recognize and appreciate strengths and abilities in yourself.
  • Practice positive self-talk.
  • Care for yourself - spend time with people who make you feel good, do things that make you feel worthwhile, be realistic about what you can do, give and accept support, and focus on healthy lifestyle choices (being active, healthy eating).
  • Cope with life's "ups and downs" by making healthy choices: keeping physically active, eating and sleeping well, talking about your feelings, and follow Canada's Guidance on Alcohol and Health (external link).

Where to get help

If you have low self-esteem, turn to someone you know and trust to get help:

  • Family members
  • Family physician
  • Friends
  • School counsellor
  • School social worker or child and youth counsellor
  • Faith Leader

Community resources:

Black Youth Helpline (external link)

Black Youth Helpline serves all youth and specifically responds to the need for a Black youth specific service, positioned and resourced to promote access to professional, culturally appropriate support for youth, families and schools.

Hope For Wellness Helpline for Indigenous People (external link)

The Hope for Wellness Help Line offers immediate help to all Indigenous people across Canada. It is available 24 hours a day, 7 days a week to offer counselling and crisis intervention.

Kids Help Phone (external link)

Free, confidential mental health services through call, text, chat and more available 24/7 for young people in Canada.

Naseeha Helpline for Muslim and Non-Muslim Youth (external link)

24-hour, 7 days a week Islam-inspired helpline for those facing mental and emotional distress.

One Stop Talk (external link)

Free service which provides immediate access to mental health services. Culturally safe and appropriate support is offered by certified therapists.

Reach Out Centre for Kids (ROCK) (external link)

A child and youth mental health agency that provides services to children from birth to 17 and their families, such as individual and group counseling, and walk-in clinics.

ROCK’S 24/7 Crisis Line (external link)
Providing immediate support for children and youth, their parents/caregivers, and community members.

You can also turn to the following resource:

Dove Self-Esteem Project (external link)

A resource for parents, mentors, teachers and youth leaders created to help youth build positive body confidence and reach their full potential.

Body image and health

Adults can help youth develop healthy habits and a positive body image:

  • Teach children that their self-worth is not related to how they look. Emphasize their talents and qualities. Don't focus on their physical appearance.
  • Give children healthy choices, and teach them to make informed decisions about what they eat. Involve them in planning meals, shopping and cooking.
  • Emphasize the positive aspects of healthy eating, rather than focusing on the effects of unhealthy eating.
  • Do not use food as a reward or punishment. If you use food as a reward or comfort, or if you restrict food as a punishment, you are sending the message that food leads to love and acceptance. This may encourage children to seek out food for comfort or self-punishment.
  • Remind them to eat when they are hungry and stop when they are full. The amounts they eat will vary as they grow. Respect their choices.
  • Make your family meals a peaceful time for enjoying food and talking with each other.
  • Live with a positive attitude to body image, not with a focus on food and weight. Show how you can be happy, healthy and active at any body size. Avoid complaining about your body, particularly in front of children.
  • Encourage self-awareness and critical thinking skills.
  • Be aware of advertising and toys aimed at children.

(Source: NEDIC - Health Promotion & Prevention (extenral link))

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