The Realities and Big Lies of Male Body Image

Hair, Height, and Everything in Between:

The Realities and Big Lies of Male Body Image

By: Adam Nisenson, AMFT, CSAT-C

To lose confidence in one’s body is to lose confidence in one’s self. –Simone de Beauvoir

Becoming Ken is just as impossible a feat as becoming Barbie.

It’s no longer a secret that a woman’s relationship with her body will often be tumultuous throughout her life. The issues of body image and physical perception are being shown the cold, harsh light of day in today’s changing social climate, often for the first time, in a very real way. But while more people than ever before are aware of women and their ongoing fight with self-image, it’s not just the girls who are struggling. Of the estimated thirty million Americans living with an eating disorder, roughly a third are men, according to the National Eating Disorder Association. And correlating the ‘ideal body’ with one that looks somehow different from their own is something that’s happening at a frighteningly young age—in as early as six to eight-year-old boys, according to a heartbreaking report by Common Sense Media. So how does The Big Lie feed into this male body image crisis? And more importantly, how do we move away from trends that lead to depictions that end up endangering men and boys both physically and psychologically?

Boys, Men, and Their Bodies

There was a time when all body image, eating disorder, disordered eating, and addictive food behaviors were strictly filed under the women’s problems header. Give ‘er a vibrator, boys, she’s obviously hysterical—nothing more to be done here. Thankfully, the nuances that surround these issues have since become much more widely studied and understood—along with the fact that half of the overweight adult population and at least a million Americans suffering from an eating disorder today are in fact men. And a deeper look at the issue uncovers a startling reality: male eating and body dysmorphia disorders often go undiagnosed, untreated, and misunderstood.

Intrinsic in the outdated school of thought that cultivated The Big Lie is the idea that displaying feelings or showing emotions is a sign of weakness. Unfortunately for boys brought up to believe in this version of “manliness,” being taught to suppress any signs of sentiment doesn’t make the growing pains of life any easier.  Bullying, low self-esteem, abuse, depression, adolescence, and all the other hallmarks of disordered eating that appear in women will also make themselves known in men, but it can often be much more difficult for boys to deal with these issues openly, even among friends. This can lead to less teen boys and adult men seeking treatment for their body issues and eating disorders.

Historically, men also haven’t been held to the same unrealistic standards as women to be thin or out of proportion in the name of beauty. (Consider Adam West and his Dadbod version of Batman). But times have changed—in a big way.

Hashtag Fitness and the Superhero Effect: Unrealistic Expectations

From Hugh Jackman and Dwayne Johnson to anyone gracing a superhero costume, it’s hard not to notice a striking trend of the silver screen these days: the leading men are getting ripped. Women have long-since been exposed to ridiculous standards of beauty in Hollywood, but in recent years, a huge emphasis has been placed on the ever-present need for chiseled abs and bulging biceps on our headlining gentlemen.

And it’s not just the big screen. Turn on your computer, flip on your television, or peruse social media for more time than it takes to do a box jump and you’re bound to come across at least a half dozen people giving you their #gymmotivation for the day—replete with rippling bicep mirror selfies, ads for weight loss supplements and a guaranteed way to get you shredded in 90 days. While living a healthy, balanced lifestyle is something everyone should strive for, the fact is that most of these bulging, massive, 0% fat bodies are realistically something only attainable for a small percentage of the male population.

But that doesn’t change the message being bombarded to men—and boys—via pop culture and The Big Lie: You need big, strong muscles and washboard abs to be brave, dependable, and worthy. You must look a certain way to be a real man.

And it’s more than just the shape of their bodies. Hollywood, the media, pop culture—they repeatedly tell men they need to be lean, strong muscular. They tell men they need hair and a beard (but it must be the right kind of beard!) and offer consolation on height perception, how to fix complexion issues, sexual performance… the list goes on and on.

Keeping it Real

There has been a push in recent years for more acceptance in media, with retailers like Target and Aerie moving towards inclusiveness within their print and online advertisements. Their most recent billboards, posters, and flyers have featured female models of more varying sizes and heights, and with more normal features (yes, even stretch marks and breasts of two different sizes) left in. It’s time for this conversation to cross over—for our boys to realize that they, too, come in a variety of sizes, shapes, colors, and flavors: and that that’s ok.

Keeping the lines of communication open, keeping an eye out for signs of depression or disordered eating behavior in your children or your friends, and pointing out unrealistic body expectations when they are being shoved in our faces with an extra helping of creatine is the first step in having that conversation.  

7 Boundaries for Healthy Relationships and 10 Steps to Keep Them

7 Boundaries for Healthy Relationships
and 10 Steps to Keep Them

By Joanna Alvord, LMFT, MBA

“When we fail to set boundaries and hold people accountable, we feel used and mistreated.” 
- Brené Brown, The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be 
and Embrace Who You Are

What are boundaries? What comes to your mind when you hear the word “boundaries”? Does it have a positive association, or a negative one? Do you consider “boundaries” as limiting or freeing? Necessary or unnecessary? Many ask, are boundaries even necessary, particularly in this one special and perhaps even I-so-wanna-be-vulnerable-with-this-person? I say, “Yes”, they are necessary. Being loving and vulnerable does not equate being boundary-less. Let me repeat; being loving and vulnerable does not equate being boundary-less. Healthy boundaries should not stifle a healthy relationship, they should let it flourish. Establishing healthy boundaries in a relationship allows both partners to feel comfortable and develop positive self-esteem. 

Here are top 7 boundaries I recommend you focus on:

1.       What you expect from the relationship

2.       What you will tolerate emotionally

3.       Your financial preferences 

4.       Your sexual preferences

5.       Your attitudes towards family and friends 

6.       Your activities and hobbies 

7.       The importance of your dreams

There a lot of misconceptions about what boundaries are and what they do for your relationships. Boundaries are essential not only to your healthy relationship, but also, to your healthy life. And trust me, they are not rigid constrictions intended to suffocate your precious relationship. Boundaries can, should, and do change as your relationship progresses. And this is why discussing them with your partner periodically is so important. Know where you stand and let your partner know.

So, you might ask, how do I set healthy boundaries? Here is what Dr. Dana Gionta suggests:

1.       Name your limits. Communicate what you can and cannot tolerate.

2.       Tune into your feelings. Pay attention to your discomfort and try to answer what is causing it.

3.       Be direct. Talk about how much time you need to maintain your sense of self and how much time you want to spend together.

4.       Give yourself permission. Pay special attention to feelings of guilt, shame, fear, self-doubt. Boundaries are about self-respect, so give yourself permission to set them.

5.       Practice self-awareness. Again, tune into your feelings and honor them. Explore your options.

6.       Consider your past and present. Where we come from and how those relationship functioned are vital to how we tend to act, and what our emotional needs are.

7.       Make self-care a priority. Put yourself first. Honor your feelings. As Gionta says “When we’re in a better place, we can be a better wife, mother, husband, co-worker or friend”.

8.       Seek support. Friends, family, support groups, therapy, published resources are all good options. 

9.       Be assertive. Follow through. People are not mind readers. It is important to communicate with your partner that they have crossed the boundary, and then work together to address it.

10.   Start small. Assertive communication takes practice. Start with something that is not overwhelming.

So, next time you feel pressured to break your boundaries, know that all healthy relationships have boundaries. And, remember that setting boundaries takes courage, and courage is a skill we can master. One last thing I would like to mention is, do follow through, know when it’s time to move on. Remember, you can only share how you desire to be treated in this relationship, and you can’t make yourself responsible for your partner’s feelings or communication. You deserve respect. If your partner can’t respect your boundaries, then it may be time to consider ending the relationship. 

Healthy boundaries don’t come easy, but if you stay open, trust your instincts, and communicate with your partner and you both are engaged and invested, the relationship can only get stronger as it progresses.

Tartakovsky, M. (2018). 10 Way to Build and Preserve Better Boundaries. Psych Central. Retrieved on April 20, 2019, from https://psychcentral.com/lib/10-way-to-build-and-preserve-better-boundaries/

Joanna Alvord is a Marriage and Family Therapist at The EFT Clinic in Salt Lake City, Utah, and is currently accepting new clients. Email joanna@theeftclinic.com or call (385)695-5949 to schedule an appointment.

The Truth About Men and Tears

Raw, Masculine Emotion: The Truth About Men and Tears

By Adam Nisenson, AMFT, CSAT-C

“Heaven knows we need never be ashamed of our tears, for they are rain upon the blinding dust of earth, overlying our hard hearts. I was better after I had cried, than before—more sorry, more aware of my own ingratitude, more gentle.”

–Charles Dickens, Great Expectations

“Boys don’t cry.” How many times has this stereotypical, patriarchal notion been reinforced throughout your life? Parents, coaches, society at large—the concept that a man expressing his emotions or exposing the slightest sign of vulnerability, pain, or sadness is tantamount to weakness is one that seems to endure. It’s bombarded into our psyche throughout our lives; a lie that somehow remains ingrained in our culture and the idea of masculine identity; The Big Lie, reinforced time and again from childhood through adulthood and beyond. The reality is that it takes a great amount of strength to be open in moments of grief and pain. To share our sorrows and vulnerabilities with those we love is to gift them with our respect. To trust and allow them to support and console us at our most vulnerable is not only ok, but essential to living our healthiest, most authentic life.

The Most Human of Emotional Responses

In 2017, following the birth of his fraternal twins, actor George Clooney admitted to the Daily Mail during the Toronto Film Festival that he cried roughly four times a day. It’s not an entirely shocking concept. Parenthood—new parenthood in particular—is an awe-inspiring, terrifying jolt just violent enough to reduce even the greatest among us to rubble. Consider attempting to maintain some semblance of normalcy (eating, dressing, contributing to society) while literally learning to keep a brand-new human being alive. All while chronically sleep-deprived. Add to this the profound and spiritual understanding that you – you! – created human life and “New Parent Cries Often” hardly seems like particularly headline-worthy news.  

But headlines it did make, with every publication from Harper’s Bazaar to Metro picking up the “story” and roaring to the heavens about Clooney’s somehow shocking admission. Had Clooney’s wife—had any other woman—revealed that they cried often during the stresses of new parenthood and there would have been no news to report. Women crying is seen as a normal expression of emotion. Men crying is seen as an aberration, a bold admission of weakness. Which is, of course, nonsense.

A Manly Cry

Science and our body’s own natural response system tells us that crying is normal, healthy, and necessary. But culture and the concept of a masculine identity continue to insist that strong men don’t cry, while many parents continue to raise their sons to cry solely in private—if at all. History, however, sides with the criers.

While women’s tears have often been associated with emotional weakness, up until quite recently getting misty-eyed was perfectly acceptable for men. Literature and history alike are filled with the tales of warriors, heroes, and lovers who were revered and respected despite often openly expressing their emotions—and yes, that means crying. Japanese samurai often sobbed during epic battles, and Abraham Lincoln was known to cry during his speeches. The hero of Chretien de Troyes’ round table fame, none other than Lancelot, was known to weep whenever he missed his true love and was adored all the more as a character and warrior knight by readers for it. And the Bible is chock full of examples of everyone from kings and entire cities to Jesus himself crying for all to see.

So… where did all the tears go? Regardless of the shift in “masculinity,” our bodies and minds were not designed to swallow and withhold emotion.

The Science of Tears

Of course, we’re not Samurais, so stopping in the middle of battle or a crisis situation for a good cry doesn’t make much sense. There are certain times when opting for stoicism is the better choice and the fact that in modern society men outnumber women in areas like law enforcement, public safety, and military personnel has certainly contributed to the rise in the image of an unemotional, detached, hero persona that so many have come to associate with a “real” man. Luckily, after years of berating men for expressing their grief, joy, or pain through tears, there seems to be a slight shift towards returning to see men’s tears as a sign of masculine strength.

But even setting the emotional value side, there are genuine, documented health and biochemical benefits to having a cry, as well. For starters, while you might feel a distinct difference between tears of sadness and those of joy, your body rarely makes a distinction. Intense situations of any kind can trigger responses (like the famed fight or flight instinct) in us. Tears act as a type of pressure valve, releasing an excess of stress hormones, including cortisol. Left unchecked and constantly suppressed, chronically elevated levels of these hormones can wreak havoc on your mood and disposition. That sense of relief and calm you feel after a good hard cry is in major part due to this hormonal release.

Those mood-elevating benefits are especially important when you consider than men are less likely than women to seek help for depression than the opposite sex—and three to four times more likely to commit suicide. Emotional suppression can manifest itself in other physical symptoms as well, including anxiety, acute pain, muscle soreness, chronic headaches, sexual dysfunction, gastrointestinal distress, eating disorders, alcoholism, and drug abuse.

Developing enough trust to accept that you won’t be judged for expressing your feelings and vulnerabilities can be a scary, sometimes trying experience. But learning that not only do real men cry, but they embrace the fullness of all their emotions—and share them with those they love—is an essential step towards living an authentic life from the heart.

Please Fix My Kid

Please Fix My Kid

By Ben Kroff, LMFT

When our cars aren’t working well or something is broken, we are fortunate to be able to simply drop the car off at the mechanic and let them solve the problem; they do their mechanic magic and call us when it’s all fixed and ready to go. It would be AWESOME if we could drop our kids off at therapy, let the therapist do their thing and have them call us when our child is ready to listen, cooperate, get out of bed, go to school, get good grades, treat their siblings better and make better choices.  

Unfortunately, kid problems are more complex than car problems. When a child starts exhibiting symptoms of distress, whether they are behavioral, emotional or psychological, we need to step back and take a look at the bigger picture. What is happening in their home environment, social circle, or academic setting? When our child is displaying problem behaviors, it is a sign that something in their environment needs to change. Just as pain in our bodies are signals that we need to change something, if your child is in pain, or if they are causing you pain, it is a sign that something in his or her environment needs to change. Often this change is not something that the child alone is going to be able to accomplish, even with the help of a qualified therapist. The child is part of a larger system that is impacting his or her mental health. The best chance for successful change will be found when working with the child’s most significant relationships.

When waiting for our car to be serviced we can enjoy flipping through magazines, scrolling through Facebook or even eating popcorn in the waiting room; if you are taking your child to therapy and are enjoying quiet time in the waiting room or running errands during their session I would invite you to reconsider how this time is spent. If the therapist hasn’t invited you into the room, ask if you can join. There is much to be gained in joining your child in their pain, in seeking to support and understand and be involved in their recovery. Maybe not every session will be appropriate for family members to join and your child and their therapist can identify those times, but more often than not great work can be done by bringing the child’s significant relationships—like their relationship with their parents—into the therapy office together.

Ultimately, healing comes through nurturing connection. If your therapist has not offered this approach or doesn’t feel comfortable with involving more of the family in therapy, you may want to look into switching your child to a Licensed Marriage and Family Therapist (LMFT). These therapists are trained in therapeutic models that incorporate this larger, systemic family approach. At the EFT Clinic many of our clinicians are LMFT’s and all of our therapists have been trained in relational Emotionally Focused Therapy. We look forward to helping you and your loved ones.

Ben Kroff is a Licensed Marriage & Family Therapist at The EFT Clinic in Salt Lake City and Lehi, Utah. To schedule an appointment with Ben, email ben@theeftclinic.com or call our office at 385-695-5949.

Welcome Joanna Alvord

The EFT Clinic is pleased to welcome Joanna Alvord, LAMFT to our team of exceptional therapists!

Joanna is a Licensed Associate Marriage and Family Therapist who specializes in helping clients build secure and more fulfilling connections. She provides insight and perspective that helps clients resolve their problems while creating a trusting and safe environment. Her work is collaborative, using a systemic approach to facilitate change. Her primary focus is on process, emotions and the client’s attachment injuries and needs in order to deepen their experience in therapy. Joanna’s ability to pinpoint the issues and address them directly with clarity and compassion makes her an effective therapist. We all know life can be overwhelming and full of challenges—Joanna believes we all can benefit from a little help at times; someone who listens without judgment and encourages personal growth. Joanna understands that taking care of yourself and your relationships is the most important thing you can do. She believes that people have an innate potential to grow and heal.

Joanna also uses her business degree (MBA) and extensive consulting business and multicultural experience in her work as therapist. Her desire is to help support her clients in reaching their goals and move them towards a happier, healthier, and more fulfilling life. In her free time, Joanna is an avid nature photographer and loves spending time outdoors.

Joanna is currently accepting new clients. Call (385)695-5949 to schedule an appointment, or email Joanna directly: joanna@theeftclinic.com.