2:00

I see all these skinny fitness

2:02

influencers on my phone with perfectly

2:04

toned thighs and I'm like, how

2:06

am I supposed to look like that? Ooh,

2:09

did you see that one who's selling the

2:11

tricep bicep abductor conductor? What?

2:15

There's no such thing as

2:17

a tricep bicep abductor conductor.

2:20

Okay, well it's something like that. Hey

2:23

Asha, Justine, you planning

2:25

to join us in the changing room? Yeah,

2:27

Coach. I invited one of my colleagues

2:29

to come in and talk to you about body

2:32

awareness. Ugh, here

2:34

we go. I

2:36

got you. And

2:50

I'm in room 108. I like to call my

2:52

office the Body Talk Free Zone. Oh hey girls.

2:55

Hi. Sorry we're late. No

2:57

worries at all. We're just doing introductions.

2:59

I'm Dr. Philippa Dierdrix. I'm

3:01

a professor of psychology as well as a body

3:03

image and mental health expert. I'm

3:06

going to be visiting you from time to time or you

3:08

can come in and see me in room 108 if

3:10

you want to talk about body image or anything else that's

3:12

on your mind really. Great. Well,

3:15

I'm glad you joined us. We were just

3:17

discussing all the ridiculous messages that we get

3:19

on a daily basis about how we should

3:22

be thinner, prettier or ready to swim across

3:24

the English Channel while juggling bowling balls. Um,

3:28

that's not a real thing, is it? Well,

3:31

not that I know of, but it may as well be. You

3:34

see, all these beauty ideals, they're just

3:36

made up. One person might say that

3:38

women are supposed to be thin and quiet. And

3:41

the next person might say, no, we should all be curvy

3:43

in all the right places and extra confident. And

3:46

all these crazy messages are coming at us

3:48

at the same time from social media, people

3:50

at school and advertising. It's

3:53

just too much. And we start comparing ourselves and

3:55

putting ourselves down. You know what I mean? Yeah,

3:57

that makes sense. But

4:00

what can we do about it? Well,

4:03

it might be challenging, but we really have to

4:05

try to filter out all the rubbish that we

4:07

see on social media. Like the

4:10

tricep bicep abductor conductor? Excuse

4:12

me? Nothing. Even

4:14

innocent sounding comments like, you look amazing,

4:16

you're so skinny and your skin is

4:19

always clear. Oh boy. It

4:21

can be tricky to stop body talk

4:23

like this. I know that myself. In

4:25

many ways, we've all been programmed to think

4:28

that this is the way that we should

4:30

compliment someone and show them that we care

4:32

about them. Mmm. But if we can focus

4:34

our attention elsewhere on more important things, like

4:36

for example, you might want to create a

4:39

body talk free zone, where nobody comments on

4:41

or judges each other's appearance. Well,

4:44

that sounds great, but

4:46

is it possible? Totally

4:49

possible. It can take some practice

4:51

though. How do we tune out

4:53

all these messages that we're getting about our

4:55

bodies? Yeah, I know what you mean. I'm

4:58

going to give you three tips and you can

5:00

build your way up through the tips as you

5:02

start to feel more confident with challenging body talk.

5:05

The first thing you might like to do

5:07

is just ignore it. So if you notice

5:09

body talk happening, just forget about it. Move

5:11

on. Pay attention to the next part of

5:13

the conversation or something else that's going on.

5:16

Or what you might want to do if you're

5:18

involved in the conversation with body talk is try

5:21

and flip the script and

5:23

redirect the conversation to something else. So,

5:26

for example, if you're talking to a friend

5:28

and they make a comment that's like body

5:30

talk, you could just say, hey, there's actually

5:32

something else I was meaning to ask you.

5:34

What happened last weekend? Or ask

5:37

them about something that happened during their day

5:39

and just redirect the conversation to a different

5:41

topic. So spot the

5:43

body talk, challenge it and then

5:45

redirect the conversation to somewhere else.

5:48

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6:59

do you have a question for me by any chance? I

7:03

guess I was wondering if you

7:05

have any tricks for redirecting your

7:08

brain? Like, what

7:10

do you do when you can't stop thinking about

7:12

what you look like all the time? That's

7:16

really tricky too because we're so used to

7:18

doing that without even noticing. One

7:20

of the things you can try is to really tune

7:22

in to what your body is feeling. So

7:25

taking a pause every now and then as you

7:27

go out throughout your day and think about how's

7:29

my body feeling right now? Am

7:31

I feeling tired? Am I awake and

7:33

alert? Maybe I feel like I need to

7:35

have a bit of a stretch or I want to have a run around

7:38

or maybe I want to rest and maybe

7:40

I'm feeling a bit hot and cold. By

7:42

paying attention to those sensations and those feelings,

7:44

we're moving attention away from what our body

7:47

looks like and tuning into what our body

7:49

is feeling. The other

7:51

really great way to feel more body confident

7:53

is to practice feeling grateful for all of

7:55

the amazing things that our bodies allow us

7:57

to do. Instead of focusing on how

7:59

we look, on what they look like. Okay,

8:03

that is actually really

8:05

helpful. Thank you. I've

8:07

got another one. What are some

8:09

kind ways to speak to or treat

8:11

your body? Great question.

8:13

Have a think about your friends and the

8:15

people that you really care about. How do

8:17

you speak to them and how do you

8:20

treat them? Chances are

8:22

you treat them with kindness,

8:24

patience, respect, and curiosity.

8:26

So that's the way that you can speak to

8:28

your body too, like it's your friend. So

8:31

for example, if you notice yourself saying something

8:33

really mean or nasty to your body, you

8:36

can think, would I actually say that to

8:38

my best friend? Probably not. And therefore, it's

8:40

not okay to say that to yourself and

8:42

to your body. And can I

8:44

ask one more? Yeah, of course, as many as

8:46

you like. Okay. So

8:49

what is a helpful thing to say when someone

8:51

who care about is talking negatively

8:54

about their body? Yeah, this

8:56

can be really tricky. You know, we're

8:58

not always going to have perfect body image

9:00

and perfect confidence. And it's unrealistic to think

9:02

that we're going to be happy every

9:04

single day. That's just not the case.

9:06

So take a deep breath and reassure

9:08

them that you notice that they're struggling

9:10

and that's okay. And you're there to

9:12

listen to them. Also, what you might

9:14

want to do, particularly if you

9:17

notice someone engaging in body talk, like they

9:19

might be saying negative things about their body,

9:21

like I feel so ugly today, is

9:24

to ask them how they're really feeling because

9:26

words like ugly, they're not feelings or

9:28

emotions. Often that's what we

9:30

say, particularly as girls, when there's something

9:32

else going on, but we don't know

9:34

how quite to express it. And

9:37

a body talk can be a way that your friend

9:39

is signaling that to you. So

9:41

take a beat, ask them how they're

9:43

feeling and ask them what's really going on. And

9:45

make sure that you listen to what they've got

9:47

to say and reassure them that you're there to

9:49

support them. Well,

9:51

I hate to say it, but I

9:54

do have to dismiss the team so they can get

9:56

home for dinner and homework. Yeah,

9:58

no problem. This is a... great start

10:01

and remember you can come and visit me in room 108 whenever you want.

10:04

You can relax in a quiet

10:06

non-judgmental space and I'm usually listening

10:08

to Beyonce but we can change the music to whatever

10:10

you want. Okay. Thank

10:12

you. That

10:20

was not what I thought it was

10:22

going to be. Yeah, she's pretty cool.

10:25

And I feel like she gets it. If

10:27

we can refocus a little and try to

10:29

block out all those acts. Although

10:32

I am kind of curious

10:34

about the tricep-bites-up abductor conductor now.

10:37

Okay you. But

10:40

for reals, thank you for

10:42

sharing with me how you've been feeling. Yeah,

10:45

thank you for being open to

10:47

listening. And thank you

10:49

rebels for coming along with us and

10:51

tackling some pretty big issues. Yeah,

10:54

we appreciate you and believe in

10:56

you. Whether you're new to

10:58

the Growing Up Powerful series or have

11:01

listened to all our episodes, we

11:03

hope it's been fun and maybe even

11:05

helpful. And until

11:07

next time, stay rebel!

11:20

What a great story. If

11:22

you like what you heard, you can

11:24

listen to more like this on our

11:26

new podcast Rebel Girls Growing Up Powerful.

11:29

In this series, we'll answer your

11:31

questions, share wisdom from experts, and

11:33

celebrate the messiness of growing up.

11:36

From navigating friendships and reducing

11:38

anxiety to busting period myths

11:41

to teaching you how to manage your

11:43

money, we'll share some pretty great tips

11:45

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11:47

at you. You can listen to

11:50

Rebel Girls Growing Up Powerful on Apple,

11:52

Spotify, YouTube, or wherever you get your

11:54

podcasts. Thanks for listening and

11:56

stay rebel! You

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probably think you know fairy tales. Cinderella, Little

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Red Riding Hood. You

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probably think that they're cute and

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But no matter how creepy it gets, we'll always

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