The Relationship Between Body Image and Alcohol

You’re at a social gathering, drink in hand, surrounded by friends. As you sip on your cocktail, you can’t help but hear the whispers of self-consciousness creeping to the forefront of your mind. “Will I regret this drink tomorrow? Will it make me look bloated or my skin wrinkly?”  

The relationship between body image and alcohol consumption is a complex one that many of us try to navigate, often without realizing its impact on our self-esteem and overall health. 

Here we’ll explore the alcohol-body image relationship and how our personal perceptions, societal pressures, and effects of alcohol intertwine. Let’s look into the hidden connections to gain insights that can help us make the kind of intentional choices that will support both our body, our mind, and our overall well-being.

What Is Body Image?

Body image is a mental representation of how we view ourselves physically. Put simply, it’s our thoughts and feelings about how we look. Body image can be influenced by our own minds, those around us, and the media. Our perception of the way we look can be positive, neutral, or negative.

Negative body image is dissatisfaction with the way we look. While we may all have bad-hair days once in a while, constant negative perception can lead to low self-esteem and other mental health issues. But how does alcohol fit into the equation? 

The Relationship Between Body Image and Alcohol 

Alcohol and body image have a cyclical relationship. They both fuel one another. Poor body image and a negative relationship with alcohol can lead to unique issues such as drunkorexia or binge eating/drinking.

How Body Image Affects Alcohol Consumption 

Although poor body image involves our perception of our external appearance, it’s closely tied to our self-esteem, leading to negative thoughts and emotions not only about our body but about ourselves as a person. This decreases our confidence and increases the risk of developing eating and other mental health disorders. 

Research shows that negative perception of body image can promote alcohol consumption. Specifically, a study on adolescent body image found that body dissatisfaction was associated with a 10% increase in binge drinking. This is because alcohol is commonly used as a way to escape uncomfortable feelings or emotions. Alcohol provides a temporary mood boost and slows down thinking, distracting us from negative thoughts or emotions. While it provides a temporary reprieve, it doesn’t address the root issue. Additionally, relying on alcohol to seek relief or distraction can lead to misuse and dependence.

How Alcohol Affects Body Image 

Alcohol is known for its intoxicating effects, but it also has effects on our physical appearance. Have you heard of the term “beer belly” (or “wine belly”)? Well, science says it’s a real thing. Alcohol is chock-full of empty calories, which is why alcohol and weight gain are often associated. In addition to excess weight, you may have heard that alcohol adds years. Signs of excessive drinking can be visible manifest on our body and also our face through a condition known as “alcoholic face.” It’s characterized by pronounced wrinkles, flushing, dullness, inflammation, and more. These physical changes can contribute to a more negative body image. But there’s more!

Drinking is also associated with poor mental health. Specifically, alcohol causes mood fluctuations and increases the risk of developing anxiety, depression, and other mood disorders. Poor mental health, which is associated with low self-esteem and confidence, also contributes to poor body image, adding fuel to the fire. 

Alcohol’s physical and mental effects can contribute to worsened body image and mental well-being, which can in turn lead to increased alcohol consumption. This toxic cycle of poor mental health and self-medication is a recipe for mental health disorders and alcohol dependence and misuse. To halt that cycle, let’s check out some practical tips on how to improve our body image.

Positive Mental Health Tips: Improving Body Image 

Body image seems like it’s about our external appearance, but our perception of ourselves starts on the inside. Like our confidence, it’s something we can improve with the following strategies: 

• Practice positive self-talk. What we say to ourselves matters. If we keep telling ourselves that we dislike the way we look, our mind will continue to accept the negative view as fact So, for every negative thought, replace it with a positive thought about yourself. 
• Avoid comparison. It’s easy to compare how we look with others, especially given the influence of social media. But comparison can only increase our negative perceptions of ourselves, and that doesn’t do us any good! At the end of the day, we’re exactly who we’re supposed to be, and we’re not all meant to look the same. (Besides, most of those influencers’ Instagram photos are filtered anyway!)
• Prioritize self-care. Pampering yourself and participating in activities that you enjoy are some ways to practice self-care and show yourself some love. Self-care can also improve your appearance! Try some homemade facials or a new workout routine to look refreshed and feel relaxed!
• Focus on what your body can do. If you’ve ever taken a yoga class, you’ve probably heard the teacher say to appreciate the inherent strength your body has. This is one way we can reframe negative thoughts about how we look into what our body can do — and what it does for us every day. For example, if you don’t like the way your arms look, think about everything that your arms allow you to do: hug others, run faster, pick up objects, and so much more.
• Identify one thing you do love about your appearance. Many of us tend to focus exclusively on the negative aspects of our appearance. Instead of completely reframing our entire opinion about our appearance all at once, we can try identifying one thing we like about how we look. Do you dislike your eyebrows but love your hair color? Try focusing on that and see how you feel.
• Get support. Improving body image isn’t always as easy as it seems. For some people, poor body image can turn into body dysmorphic disorder (a psychiatric disorder characterized by preoccupation with physical appearance) and other eating disorders, which require the professional attention of a healthcare provider. We can also reach out to family and friends for support.

To break the unhealthy cycle of poor mental health exacerbated by the use of alcohol as a coping mechanism, we should work not only on developing a healthier relationship with ourselves, but also with alcohol. 

Tips for Developing a Positive Relationship with Alcohol 

We can develop a better relationship with alcohol by using mindful drinking strategies:

• Identify triggers. Poor body image could be one trigger for us, but there may be others that contribute to our drinking habits. Tracking our alcohol consumption and the events and emotions that occur before, during, and after helps us identify and deal with our personal triggers.
• Develop positive coping mechanisms. Finding alternative coping mechanisms helps us prevent our use of alcohol to self-medicate. Practice mindfulness techniques such as deep breathing and meditation to reduce stress. 
• Find alternatives. Non-alcoholic alternatives mimic the look and feel of alcohol, giving us a healthier option where we feel social pressure. Today’s many flavored seltzers and inventive mocktails are great options without the detrimental effects of alcohol. 
• Quit or cut back. Alcohol hijacks our brain’s reward system, which has us coming back for more despite negative consequences. Quitting or cutting back on alcohol not only has positive effects on our physical and mental health but also decreases our risk of dependence.
• Reach out for support. The way alcohol can cause physical and neurological dependence can make quitting or cutting back on alcohol not as easy as it might sound. Luckily, we don’t have to do it alone! Family and friends, support groups, professional treatment, and Reframe’s app, courses, and coaching program can all help us navigate a healthier relationship with alcohol.

Developing a better relationship with alcohol is one way we can work on our relationship with ourselves. And learning to love ourselves is something we all can do!

Last Look

As we can see, the relationship between alcohol and body image is multifaceted. It’s influenced by psychological factors, personal experience, and societal norms. Understanding these connections empowers us to make more informed decisions about our drinking and helps us develop a better relationship with ourselves. The journey to positive body image is ongoing, and every mindful choice contributes to a healthier, happier you in both body and mind!