Hey there, So, your body is doing weird things. Maybe you're breaking out in places you didn't know could break out. Maybe you've grown three inches in six months and now you're all elbows and knees. Or perhaps everyone around you seems to be changing while you're... not. And don't even get me started on how social media makes everyone else look like they've got it all figured out. Let's talk about this, because you're definitely not alone.

For a quick overview of the changes happening in your body during puberty, check out this animated video:

First off, puberty is genuinely wild. According to the Office on Women's Health, approximately 91% of women are unhappy with their bodies, and these feelings often start during adolescence. For guys, it's not much better – research from the National Eating Disorders Association shows that body dissatisfaction affects people of all genders, especially during the teen years. But here's what's actually happening: Your brain is literally rewiring itself while your body is transforming. It's like trying to learn to drive while someone's rebuilding the car around you.

To learn more about how puberty affects your brain and emotions, watch this short video:

For additional reading on body image during these changes, see this article:

Let me tell you about Emma, a 14-year-old from California whose story was featured in Common Sense Media's research on social media and body image. Emma spent hours comparing herself to influencers online, convinced something was "wrong" with her body. She started skipping meals and wearing baggy clothes to hide herself. What changed? Emma discovered that 90% of images on social media are edited or filtered (according to Dove's Selfie Talk campaign). That "perfect" body she was comparing herself to? It literally didn't exist. The influencer she followed even admitted to spending 30 minutes editing each photo. Emma's turning point came when she joined a body-positive community and started following accounts that showed real, unedited bodies. She told researchers: "I realized I was comparing my behind-the-scenes to everyone else's highlight reel."

If social media is messing with your head like it did for Emma, this video explains the impact:

For more on this, read:

Here's something they don't tell you enough: during puberty, the part of your brain that processes emotions (the amygdala) is in overdrive, while the part that handles rational thinking (the prefrontal cortex) is still under construction. According to research on adolescent brain development, this means you're literally wired to care MORE about what others think right now. This isn't a weakness – it's biology. But knowing this can help you take a step back when you're spiraling.

Dive deeper with this video on brain changes:

Also, check out:

1. The Social Media Audit

Dr. Jacqueline Nesi, a psychologist at Brown University, recommends what she calls a "social media diet" (you can follow her research-based advice on Instagram). Here's what to do:

• Unfollow accounts that make you feel bad about yourself (yes, even if they're "friends")

• Use apps like One Sec that make you pause before opening social media

For tips on building body confidence, watch:

2. The Comparison Killer Exercise

When you catch yourself comparing, try this technique from The Body Positive organization: Write down three things your body DID today, not how it looked. Examples:

• "My legs carried me through soccer practice"
• "My arms hugged my best friend"

Try this video for more ideas:

3. Find Your Real People

Jake, a 15-year-old from the UK featured in The Guardian's article on teen body image, struggled with feeling "too skinny" compared to gym influencers online. What helped? Joining a local climbing club where bodies came in all shapes and sizes, and everyone was focused on what they could DO, not how they looked. Look for activities where:

• The focus is on skill, not appearance
• You see diverse body types
• People are supportive, not competitive about looks

Check out The Body Positive for resources.

For inspiration, watch:

Sometimes body image issues cross into territory that needs professional help. According to NEDA (National Eating Disorders Association), reach out to a trusted adult if you:

• Are restricting food or binging regularly
• Exercise compulsively (can't skip a day without anxiety)
• Think about your body/weight constantly
• Avoid social situations because of body concerns Resources that can help RIGHT NOW:
• Crisis Text Line: Text "NEDA" to 741741

• NEDA Helpline: 1-800-931-2237 or chat online

If you're wondering when to get help, this video might help:

For more, read:

Your body is supposed to change – that's literally its job right now. And yeah, it's awkward and uncomfortable and sometimes you feel like you're living in a stranger's body. That's all normal. But here's what's NOT okay: letting those feelings stop you from living your life. From trying out for the team. From going to the beach. From being in photos with your friends. As Taryn Brumfitt, founder of the Body Image Movement, says in her documentary Embrace (available on various streaming platforms): "Your body is not an ornament, it's a vehicle to your dreams."

Your action plan for this week:

1. Do the social media audit (15 minutes)
2. Write down 5 things your body can DO (5 minutes)
3. Find one body-positive account to follow
4. Tell someone if you're really struggling You've got this. Your body is changing, your brain is growing, and you're figuring it all out. That's not just okay – that's exactly what's supposed to be happening.

Want more resources? Check out:

You're not alone in this. Literally millions of teens are going through the exact same thing. The difference is what you do about it.