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How to Create an Engaging Photo Essay (with Examples)

Photo essays tell a story in pictures. They're a great way to improve at photography and story-telling skills at once. Learn how to do create a great one.

Learn | Photography Guides | By Ana Mireles

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Photography is a medium used to tell stories – sometimes they are told in one picture, sometimes you need a whole series. Those series can be photo essays.

If you’ve never done a photo essay before, or you’re simply struggling to find your next project, this article will be of help. I’ll be showing you what a photo essay is and how to go about doing one.

You’ll also find plenty of photo essay ideas and some famous photo essay examples from recent times that will serve you as inspiration.

If you’re ready to get started, let’s jump right in!

Table of Contents

What is a Photo Essay?

A photo essay is a series of images that share an overarching theme as well as a visual and technical coherence to tell a story. Some people refer to a photo essay as a photo series or a photo story – this often happens in photography competitions.

Photographic history is full of famous photo essays. Think about The Great Depression by Dorothea Lange, Like Brother Like Sister by Wolfgang Tillmans, Gandhi’s funeral by Henri Cartier Bresson, amongst others.

What are the types of photo essay?

Despite popular belief, the type of photo essay doesn’t depend on the type of photography that you do – in other words, journalism, documentary, fine art, or any other photographic genre is not a type of photo essay.

Instead, there are two main types of photo essays: narrative and thematic .

As you have probably already guessed, the thematic one presents images pulled together by a topic – for example, global warming. The images can be about animals and nature as well as natural disasters devastating cities. They can happen all over the world or in the same location, and they can be captured in different moments in time – there’s a lot of flexibility.

A narrative photo essa y, on the other hand, tells the story of a character (human or not), portraying a place or an event. For example, a narrative photo essay on coffee would document the process from the planting and harvesting – to the roasting and grinding until it reaches your morning cup.

What are some of the key elements of a photo essay?

• Tell a unique story – A unique story doesn’t mean that you have to photograph something that nobody has done before – that would be almost impossible! It means that you should consider what you’re bringing to the table on a particular topic.
• Put yourself into the work – One of the best ways to make a compelling photo essay is by adding your point of view, which can only be done with your life experiences and the way you see the world.
• Add depth to the concept – The best photo essays are the ones that go past the obvious and dig deeper in the story, going behind the scenes, or examining a day in the life of the subject matter – that’s what pulls in the spectator.
• Nail the technique – Even if the concept and the story are the most important part of a photo essay, it won’t have the same success if it’s poorly executed.
• Build a structure – A photo essay is about telling a thought-provoking story – so, think about it in a narrative way. Which images are going to introduce the topic? Which ones represent a climax? How is it going to end – how do you want the viewer to feel after seeing your photo series?
• Make strong choices – If you really want to convey an emotion and a unique point of view, you’re going to need to make some hard decisions. Which light are you using? Which lens? How many images will there be in the series? etc., and most importantly for a great photo essay is the why behind those choices.

9 Tips for Creating a Photo Essay

Credit: Laura James

1. Choose something you know

To make a good photo essay, you don’t need to travel to an exotic location or document a civil war – I mean, it’s great if you can, but you can start close to home.

Depending on the type of photography you do and the topic you’re looking for in your photographic essay, you can photograph a local event or visit an abandoned building outside your town.

It will be much easier for you to find a unique perspective and tell a better story if you’re already familiar with the subject. Also, consider that you might have to return a few times to the same location to get all the photos you need.

2. Follow your passion

Most photo essays take dedication and passion. If you choose a subject that might be easy, but you’re not really into it – the results won’t be as exciting. Taking photos will always be easier and more fun if you’re covering something you’re passionate about.

3. Take your time

A great photo essay is not done in a few hours. You need to put in the time to research it, conceptualizing it, editing, etc. That’s why I previously recommended following your passion because it takes a lot of dedication, and if you’re not passionate about it – it’s difficult to push through.

4. Write a summary or statement

Photo essays are always accompanied by some text. You can do this in the form of an introduction, write captions for each photo or write it as a conclusion. That’s up to you and how you want to present the work.

5. Learn from the masters

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Making a photographic essay takes a lot of practice and knowledge. A great way to become a better photographer and improve your storytelling skills is by studying the work of others. You can go to art shows, review books and magazines and look at the winners in photo contests – most of the time, there’s a category for photo series.

6. Get a wide variety of photos

Think about a story – a literary one. It usually tells you where the story is happening, who is the main character, and it gives you a few details to make you engage with it, right?

The same thing happens with a visual story in a photo essay – you can do some wide-angle shots to establish the scenes and some close-ups to show the details. Make a shot list to ensure you cover all the different angles.

Some of your pictures should guide the viewer in, while others are more climatic and regard the experience they are taking out of your photos.

7. Follow a consistent look

Both in style and aesthetics, all the images in your series need to be coherent. You can achieve this in different ways, from the choice of lighting, the mood, the post-processing, etc.

8. Be self-critical

Once you have all the photos, make sure you edit them with a good dose of self-criticism. Not all the pictures that you took belong in the photo essay. Choose only the best ones and make sure they tell the full story.

9. Ask for constructive feedback

Often, when we’re working on a photo essay project for a long time, everything makes perfect sense in our heads. However, someone outside the project might not be getting the idea. It’s important that you get honest and constructive criticism to improve your photography.

How to Create a Photo Essay in 5 Steps

Credit: Quang Nguyen Vinh

1. Choose your topic

This is the first step that you need to take to decide if your photo essay is going to be narrative or thematic. Then, choose what is it going to be about?

Ideally, it should be something that you’re interested in, that you have something to say about it, and it can connect with other people.

2. Research your topic

To tell a good story about something, you need to be familiar with that something. This is especially true when you want to go deeper and make a compelling photo essay. Day in the life photo essays are a popular choice, since often, these can be performed with friends and family, whom you already should know well.

3. Plan your photoshoot

Depending on what you’re photographing, this step can be very different from one project to the next. For a fine art project, you might need to find a location, props, models, a shot list, etc., while a documentary photo essay is about planning the best time to do the photos, what gear to bring with you, finding a local guide, etc.

Every photo essay will need different planning, so before taking pictures, put in the required time to get things right.

4. Experiment

It’s one thing to plan your photo shoot and having a shot list that you have to get, or else the photo essay won’t be complete. It’s another thing to miss out on some amazing photo opportunities that you couldn’t foresee.

So, be prepared but also stay open-minded and experiment with different settings, different perspectives, etc.

5. Make a final selection

Editing your work can be one of the hardest parts of doing a photo essay. Sometimes we can be overly critical, and others, we get attached to bad photos because we put a lot of effort into them or we had a great time doing them.

Try to be as objective as possible, don’t be afraid to ask for opinions and make various revisions before settling down on a final cut.

7 Photo Essay Topics, Ideas & Examples

Credit: Michelle Leman

• Architectural photo essay

Using architecture as your main subject, there are tons of photo essay ideas that you can do. For some inspiration, you can check out the work of Francisco Marin – who was trained as an architect and then turned to photography to “explore a different way to perceive things”.

You can also lookup Luisa Lambri. Amongst her series, you’ll find many photo essay examples in which architecture is the subject she uses to explore the relationship between photography and space.

• Process and transformation photo essay

This is one of the best photo essay topics for beginners because the story tells itself. Pick something that has a beginning and an end, for example, pregnancy, the metamorphosis of a butterfly, the life-cycle of a plant, etc.

Keep in mind that these topics are linear and give you an easy way into the narrative flow – however, it might be difficult to find an interesting perspective and a unique point of view.

• A day in the life of ‘X’ photo essay

There are tons of interesting photo essay ideas in this category – you can follow around a celebrity, a worker, your child, etc. You don’t even have to do it about a human subject – think about doing a photo essay about a day in the life of a racing horse, for example – find something that’s interesting for you.

• Time passing by photo essay

It can be a natural site or a landmark photo essay – whatever is close to you will work best as you’ll need to come back multiple times to capture time passing by. For example, how this place changes throughout the seasons or maybe even over the years.

A fun option if you live with family is to document a birthday party each year, seeing how the subject changes over time. This can be combined with a transformation essay or sorts, documenting the changes in interpersonal relationships over time.

• Travel photo essay

Do you want to make the jump from tourist snapshots into a travel photo essay? Research the place you’re going to be travelling to. Then, choose a topic.

If you’re having trouble with how to do this, check out any travel magazine – National Geographic, for example. They won’t do a generic article about Texas – they do an article about the beach life on the Texas Gulf Coast and another one about the diverse flavors of Texas.

The more specific you get, the deeper you can go with the story.

• Socio-political issues photo essay

This is one of the most popular photo essay examples – it falls under the category of photojournalism or documental photography. They are usually thematic, although it’s also possible to do a narrative one.

Depending on your topic of interest, you can choose topics that involve nature – for example, document the effects of global warming. Another idea is to photograph protests or make an education photo essay.

It doesn’t have to be a big global issue; you can choose something specific to your community – are there too many stray dogs? Make a photo essay about a local animal shelter. The topics are endless.

• Behind the scenes photo essay

A behind-the-scenes always make for a good photo story – people are curious to know what happens and how everything comes together before a show.

Depending on your own interests, this can be a photo essay about a fashion show, a theatre play, a concert, and so on. You’ll probably need to get some permissions, though, not only to shoot but also to showcase or publish those images.

4 Best Photo Essays in Recent times

Now that you know all the techniques about it, it might be helpful to look at some photo essay examples to see how you can put the concept into practice. Here are some famous photo essays from recent times to give you some inspiration.

Habibi by Antonio Faccilongo

This photo essay wan the World Press Photo Story of the Year in 2021. Faccilongo explores a very big conflict from a very specific and intimate point of view – how the Israeli-Palestinian war affects the families.

He chose to use a square format because it allows him to give order to things and eliminate unnecessary elements in his pictures.

With this long-term photo essay, he wanted to highlight the sense of absence and melancholy women and families feel towards their husbands away at war.

The project then became a book edited by Sarah Leen and the graphics of Ramon Pez.

Picture This: New Orleans by Mary Ellen Mark

The last assignment before her passing, Mary Ellen Mark travelled to New Orleans to register the city after a decade after Hurricane Katrina.

The images of the project “bring to life the rebirth and resilience of the people at the heart of this tale”, – says CNNMoney, commissioner of the work.

Each survivor of the hurricane has a story, and Mary Ellen Mark was there to record it. Some of them have heartbreaking stories about everything they had to leave behind.

Others have a story of hope – like Sam and Ben, two eight-year-olds born from frozen embryos kept in a hospital that lost power supply during the hurricane, yet they managed to survive.

Selfie by Cindy Sherman

Cindy Sherman is an American photographer whose work is mainly done through self-portraits. With them, she explores the concept of identity, gender stereotypes, as well as visual and cultural codes.

One of her latest photo essays was a collaboration with W Magazine entitled Selfie. In it, the author explores the concept of planned candid photos (‘plandid’).

The work was made for Instagram, as the platform is well known for the conflict between the ‘real self’ and the one people present online. Sherman started using Facetune, Perfect365 and YouCam to alter her appearance on selfies – in Photoshop, you can modify everything, but these apps were designed specifically to “make things prettier”- she says, and that’s what she wants to explore in this photo essay.

Tokyo Compression by Michael Wolf

Michael Wolf has an interest in the broad-gauge topic Life in Cities. From there, many photo essays have been derived – amongst them – Tokyo Compression .

He was horrified by the way people in Tokyo are forced to move to the suburbs because of the high prices of the city. Therefore, they are required to make long commutes facing 1,5 hours of train to start their 8+ hour workday followed by another 1,5 hours to get back home.

To portray this way of life, he photographed the people inside the train pressed against the windows looking exhausted, angry or simply absent due to this way of life.

You can visit his website to see other photo essays that revolve around the topic of life in megacities.

Final Words

It’s not easy to make photo essays, so don’t expect to be great at it right from your first project.

Start off small by choosing a specific subject that’s interesting to you –  that will come from an honest place, and it will be a great practice for some bigger projects along the line.

Whether you like to shoot still life or you’re a travel photographer, I hope these photo essay tips and photo essay examples can help you get started and grow in your photography.

Let us know which topics you are working on right now – we’ll love to hear from you!

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Ana Mireles is a Mexican researcher that specializes in photography and communications for the arts and culture sector.

Penelope G. To Ana Mireles Such a well written and helpful article for an writer who wants to inclue photo essay in her memoir. Thank you. I will get to work on this new skill. Penelope G.

Herman Krieger Photo essays in black and white

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How to Create a Photo Essay in 9 Steps (with Examples)

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What is a photo essay?

• Photo essays vs photo stories
• How photo essays help you
• 9 Steps to create photo essays

How to share your photo essays

Read Time: 11 minutes

Gather up a handful of images that seem to go together, and voila! It’s a photo essay, right? Well… no. Though, this is a common misconception.

In reality, a photo essay is much more thoughtful and structured than that. When you take the time to craft one, you’re using skills from all facets of our craft – from composition to curation.

In this guide, you’ll learn what makes a photo essay an amazing project that stretches your skills. You’ll also learn exactly how to make one step by step.

• Photo essay vs photo story

A photo essay is a collection of images based around a theme, a topic, a creative approach, or an exploration of an idea. Photo essays balance visual variety with a cohesive style and concept.

What’s the difference between a photo essay and a photo story?

The terms photo essay and photo story are often used interchangeably. Even the dictionary definition of “photo essay” includes using images to convey either a theme or a story.

But in my experience, a photo essay and a photo story are two different things. As you delve into the field of visual storytelling, distinguishing between the two helps you to take a purposeful approach to what you’re making .

The differences ultimately lie in the distinctions between theme, topic and story.

Themes are big-picture concepts. Example: Wildness

Topics are more specific than themes, but still overarching. Example : Wild bears of Yellowstone National Park

Stories are specific instances or experiences that happen within, or provide an example for, a topic or theme. Example: A certain wild bear became habituated to tourists and was relocated to maintain its wildness

Unlike a theme or topic, a story has particular elements that make it a story. They include leading characters, a setting, a narrative arc, conflict, and (usually) resolution.

With that in mind, we can distingush between a photo essay and a photo story.

Themes and Topics vs Stories

A photo essay revolves around a topic, theme, idea, or concept. It visually explores a big-picture something .

This allows a good deal of artistic leeway where a photographer can express their vision, philosophies, opinions, or artistic expression as they create their images.

A photo story  is a portfolio of images that illustrate – you guessed it – a story.

Because of this, there are distinct types of images that a photo story uses that add to the understanding, insight, clarity and meaning to the story for viewers. While they can certainly be artistically crafted and visually stunning, photo stories document something happening, and rely on visual variety for capturing the full experience.

A photo essay doesn’t need to have the same level of structured variety that a photo story requires. It can have images that overlap or are similar, as they each explore various aspects of a theme.

Photo essays can be about any topic. If you live in a city, consider using your nature photography to make an essay about the wildlife that lives in your neighborhood . 

The role of text with photos

A photo story typically runs alongside text that narrates the story. We’re a visual species, and the images help us feel like we are there, experiencing what’s happening. So, the images add significant power to the text, but they’re often a partner to it.

This isn’t always the case, of course. Sometimes photo stories don’t need or use text. It’s like reading a graphic novel that doesn’t use text. Moving through the different images that build on each other ultimately unveils the narrative.

Photo essays don’t need to rely on text to illuminate the images’ theme or topic. The photographer may use captions (or even a text essay), or they may let the images speak for themselves.

Definitions are helpful guidelines (not strict rules)

Some people categorize photo essays as either narrative or thematic. That’s essentially just calling photo stories “narrative photo essays” and photo essays “thematic photo essays.”

But, a story is a defined thing, and any writer/editor will tell you themes and topics are not the same as stories. And we use the word “story” in our daily lives as it’s defined. So, it makes far more sense to name the difference between a photo essay and a photo story, and bask in the same clarity writers enjoy .

Photo stories illustrate a particular experience, event, narrative, something that happened or is happening.

Photo essays explore an idea, concept, topic, theme, creative approach, big-picture something .

Both photo essays and photo stories are immensely powerful visual tools. And yes, the differences between them can certainly be blurred, as is always the case with art.

Simply use this distinction as a general guideline, providing extra clarity around what you’re making and why you’re making it.

To dig into specific types of images used to create powerful photo stories, check out this training: 6 Must-Have Shots for a Photo Story. 

Meanwhile, let’s dig deeper into photo essays.

Photo essays are a chance to try new styles or techniques that stretch your skills and creativity. This image was part of an essay exploring simplicity and shape, and helped me learn new skills in black and white post-processing.

How photo essays improve your photography

Creating photo essays is an amazing antidote if you’ve ever felt a lack of direction or purpose in your photography. Photo essays help build your photographic skills in at least 3 important ways.

1. You become more strategic in creating a body of work

It’s easy to get stuck in a rut of photographing whatever pops up in front of you. And when you do, you end up with a collection of stand-alone shots.

These singles may work fine as a print, a quick Instagram post, or an addition to your gallery of shots on your website. But amassing a bunch of one-off shots limits your opportunities as a photographer for everything from exhibits to getting your work published.

Building photo essays pushes you to think strategically about what you photograph, why, and how. You’re working toward a particular deliverable – a cohesive visual essay – with the images you create.

This elevates your skills in crafting your photo essay, and in how you curate the rest of your work, from galleries on your website to selecting images to sell as prints .

2. You become more purposeful in your composition skills

Composition is so much more than just following the rule of thirds, golden spirals, or thinking about the angle of light in a shot.

Composition is also about thinking ahead in what you’re trying to accomplish with a photograph – from what you’re saying through it to its emotional impact on a viewer – and where it fits within a larger body of work.

Photo essays push you to think critically about each shot – from coming up with fresh compositions for familiar subjects, to devising surprising compositions to fit within a collection, to creating compositions that expand on what’s already in a photo essay.

You’re pushed beyond creating a single pleasing frame, which leads you to shoot more thoughtfully and proactively than ever.

(Here’s a podcast episode on switching from reactive shooting to proactive shooting .)

3. You develop strong editing and curation skills

Selecting which images stay, and which get left behind is one of the hardest jobs on a photographer’s to-do list. Mostly, it’s because of emotional attachment.

You might think it’s an amazing shot because you know the effort that went into capturing it. Or perhaps when you look at it, you get a twinge of the joy or exhilaration you felt the moment you captured it. There’s also the second-guessing that goes into which of two similar images is the best – which will people like more? So you’re tempted to just show both.

Ultimately, great photographers appear all the more skilled because they only show their best work. That in and of itself is a skill they’ve developed through years of ruthlessly editing their own work.

Because the most powerful photo essays only show a handful of extraordinary images, you’re bound to develop the very same critical skill (and look all the more talented because of it).

Photo essays are also a great stepping stone to creating photo stories. If you’re interested in moving beyond stand-alone shots and building stories, shooting photo essays will get your creative brain limbered up and ready for the adventure of photo stories.

A photo essay exploring the natural history of a favorite species is an exciting opportunity for an in-depth study. For me, that was a photo essay on emotive images of the American dipper (Cinclus mexicanus) as it hunts in streams. 

9 Simple steps to create your photo essays

1. clarify your theme.

Choose a theme, topic, or concept you want to explore. Spend some time getting crystal clear on what you want to focus on. It helps to write out a few sentences, or even a few paragraphs noting:

• What you want the essay to be about
• What kinds of images you want to create as part of it
• How you’ll photograph the images
• The style, techniques, or gear you might use to create your images
• What “success” looks like when you’re done with your photo essay

You don’t have to stick to what you write down, of course. It can change during the image creation process. But fleshing your idea out on paper goes a long way in clarifying your photo essay theme and how you’ll go about creating it.

2. Create your images

Grab your camera and head outside!

As you’re photographing your essay, allow yourself some freedom to experiment. Try unusual compositions or techniques that are new to you.

Stretch your style a little, or “try on” the style of other photographers you admire who have photographed similar subjects.

Photo essays are wonderful opportunities to push yourself outside of your comfort zone and grow as a photographer.

Remember that a photo essay is a visually cohesive collection of images that make sense together. So, while you might stretch yourself into new terrain as you shoot, try to keep that approach, style, or strategy consistent.

Don’t be afraid to create lots of images. It’s great to have lots to choose from in the editing process, which comes up next.

3. Pull together your wide edit

Once you’ve created your images, pull together all the images that might make the cut. This could be as many as 40-60 images. Include anything you want to consider for the final essay in the wide edit.

From here, start weeding out images that:

• are weaker in composition or subject matter
• stand out like a sore thumb from the rest of the collection
• Are similar to other stronger images in the collection

It’s helpful to review the images at thumbnail size. You make more instinctive decisions and can more easily see the body of work as a whole. If an image is strong even at thumbnail size to stand out from similar frames while also partnering well with other images in the collection, that’s a good sign it’s strong enough for the essay.

4. Post-process your images for a cohesive look

Now it’s time to post-process the images. Use whatever editing software you’re comfortable with to polish your images.

Again, a photo essay has a cohesive visual look. If you use presets, filters, or other tools, use them across all the images.

5. Finalize your selection

It’s time to make the tough decisions. Select only the strongest for your photo essay from your group of images.

Each image should be strong enough to stand on its own and make sense as part of the whole group.

Many photo essays range from 8-12 images. But of course, it varies based on the essay. The number of images you have in your final photo essay is up to you.

Remember, less is more. A photo essay is most powerful when each image deserves to be included.

6. Put your images in a purposeful order

Create a visual flow with your images. Decide which image is first, and build from there. Use compositions, colors, and subject matter to decide which image goes next, then next, then next in the order.

Think of it like music: notes are arranged in a way that builds energy, or slows it down, surprise listeners with a new refrain, or drop into a familiar chorus. How the notes are ordered creates emotional arcs for listeners.

How you order your images is similar.

Think of the experience a viewer will have as they look at one image, then the next, and the next. Order your images so they create the experience you want your audience to have.

7. Get feedback

The best photographers make space for feedback, even when it’s tough to hear. Your work benefits from not just hearing feedback, but listening to it and applying what you learn from it.

Show your photo essay to people who have different sensibilities or tastes. Friends, family members, fellow photographers – anyone you trust to give you honest feedback.

Watch their reactions and hear what they say about what they’re seeing. Use their feedback to guide you in the next step.

8. Refine, revise, and finalize

Let your photo essay marinate for a little while. Take a day or two away from it. Then use your freshened eyes and the feedback you received from the previous step to refine your essay.

Swap out any selects you might want to change and reorder the images if needed.

9. Add captions

Even if you don’t plan on displaying captions with your images, captioning your images is a great practice to get into. It gives context, story, and important information to each image. And, more than likely, you will want to use these captions at some point when you share your photo essay, which we dive into later in this article.

Add captions to the image files using Lightroom, Bridge, or other software programs.

Create a document, such as a Google or Word doc, with captions for each image.

In your captions, share a bit about the story behind the image, or the creation process. Add whatever makes sense to share that provides a greater understanding of the image and its purpose.

Photo essays allow you to explore deliberate style choices, such as a focus on shapes, patterns, textures, and lines. Since each photo is part of a larger essay, it encourages you to be bold with choices you might not otherwise make. 

5 Examples of amazing nature photo essays

1. “how the water shapes us” from the nature conservancy.

This gorgeous essay, crafted with the work of multiple photographers, explores the people and places within the Mississippi River basin. Through the images, we gain a sense of how the water influences life from the headwater all the way to the Gulf of Mexico. Notice how each photographer is tasked with the same theme, yet approaches it with their own distinct style and vision. It is a wonderful example of the sheer level of visual variety you can have while maintaining a consistent style or theme.

View it here

2. “A Cyclist on the English Landscape” from New York Times’ The World Through A Lens series

This photo essay is a series of self-portraits by travel photographer Roff Smith while “stuck” at home during the pandemic. As he peddled the roads making portraits, the project evolved into a “celebration of traveling at home”. It’s a great example of how visually consistent you can be inside a theme while making each image completely unique.

3. “Vermont, Dressed In Snow” from New York Times’ The World Through A Lens series

This essay by aerial photographer Caleb Kenna uses a very common photo essay theme: snow. Because all images are aerial photographs, there’s a consistency to them. Yet, the compositions are utterly unique from one another. It’s a great example of keeping viewers surprised as they move from one image to the next while still maintaining a clear focus on the theme.

4. “Starling-Studded Skies” from bioGraphic Magazine

This beautiful essay is by Kathryn Cooper, a physicist trained in bioinformatics, and a talented photographer. She used a 19th century photographic technique, chronophotography, to create images that give us a look at the art and science of starling murmurations. She states: “I’m interested in the transient moments when chaos briefly changes to order, and thousands of individual bodies appear to move as one.” This essay is a great example of deep exploration of a concept using a specific photographic technique.

View it here   (Note: must be viewed on desktop)

5. “These Scrappy Photos Capture the Action-Packed World Beneath a Bird Feeder” from Audubon Magazine

This photo essay from conservation photographer Carla Rhodes explores the wildlife that takes advantage of the bounty of food waiting under bird feeders . Using remote camera photography , Rhodes gives viewers a unique ground-level perspective and captures moments that make us feel like we’re in conversation with friends in the Hundred Acre Woods. This essay is a great example of how perspective, personality, and chance can all come into play as you explore both an idea and a technique.

25 Ideas for creative photo essays you can make

The possibilities for photo essays are truly endless – from the concepts you explore to the techniques you use and styles you apply.

Choose an idea, hone your unique perspective on it, then start applying the 9 simple steps from above. 

• The life of a plant or animal (your favorite species, a species living in your yard, etc)
• The many shapes of a single species (a tree species, a bird species, etc)
• How a place changes over time
• The various moods of a place
• A conservation issue you care about
• Math in nature
• Urban nature
• Seasonal changes
• Your yard as a space for nature
• Shifting climate and its impacts
• Human impacts on environments
• Elements: Water, wind, fire, earth
• Day in the life (of a person, a place, a stream, a tree…)
• Outdoor recreation (birding, kayaking, hiking, naturalist journaling…)
• Wildlife rehabilitation
• Lunar cycles
• Sunlight and shadows
• Your local watershed
• Coexistence

As you zero in on a photo essay theme, consider two things: what most excites you about an idea, and what about it pushes you out of your comfort zone. The heady mix of joy and challenge will ensure you stick with it. 

Your photo essay is ready for the world! Decide how you’d like to make an impact with your work. You might use one or several of the options below.

1. Share it on your website

Create a gallery or a scrollytelling page on your website. This is a great way to drive traffic to your website where people can peruse your photo essay and the rest of the photography you have.

Putting it on your website and optimizing your images for SEO helps you build organic traffic and potentially be discovered by a broader audience, including photo editors.

2. Create a scrollytelling web page

If you enjoy the experience of immersive visual experiences, consider making one using your essay. And no, you don’t have to be a whiz at code to make it happen.

Shorthand helps you build web pages with scrollytelling techniques that make a big impression on viewers. Their free plan allows you to publish 3 essays or stories.

3. Create a Medium post

If you don’t have a website and want to keep things simple, a post on Medium is a great option.

Though it’s known for being a platform for bloggers, it’s also possible to add images to a post for a simple scroll.

And, because readers can discover and share posts, it’s a good place for your photos to get the attention of people who might not otherwise come across it.

4. Share it on Instagram

Instagram has changed a lot over the last couple of years, but it’s still a place for photographers to share their work thoughtfully.

There are at least 3 great ways to share your photo essay on the platform.

– Create a single post for each image. Add a caption. Publish one post per day until the full essay is on your feed. Share each post via Instagram Stories to bring more attention and interaction to your photo essay.

– Create a carousel post. You can add up 10 photos to a carousel post, so you may need to create two of them for your full photo essay. Or you might create a series of carousel posts using 3-4 images in each.

– Create a Reel featuring your images as a video.  The algorithm heavily favors reels, so turning your photo essay into a video experience can get it out to a larger audience.

I ran a “create a reel” challenge in my membership community. One member created a reel with her still images around a serious conservation issue. It gathered a ton of attention and landed her opportunities to share her message through YouTube and podcast interviews and publishing opportunities. Watch it here.

5. Exhibit it locally

Reach out to local galleries, cafes, pubs, or even the public library to see if they’re interested in hanging your photo essay for display. Many local businesses and organizations happily support the work of local artists.

6. Pitch your photo essay to publications

One of the best ways to reach an audience with your work is to get it published. Find publications that are a great fit for the theme and style of your photo essay, then pitch your essay for consideration. You gain a fantastic opportunity to share your work widely and can earn a paycheck at the same time.

Remember that if you want to get your photo essay published, you may want to hold back from sharing it publicly before you pitch it to publications.

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Picturing the Personal Essay: A Visual Guide

A design professor from Denmark once drew for me a picture of the creative process, which had been the subject of his doctoral dissertation. “Here,” he said. “This is what it looks like”:

Nothing is wasted though, said the design professor, because every bend in the process is helping you to arrive at your necessary structure. By trying a different angle or creating a composite of past approaches, you get closer and closer to what you intend. You begin to delineate the organic form that will match your content.

The remarkable thing about personal essays, which openly mimic this exploratory process, is that they can be so quirky in their “shape.” No diagram matches the exact form that evolves, and that is because the best essayists resist predictable approaches. They refuse to limit themselves to generic forms, which, like mannequins, can be tricked out in personal clothing. Nevertheless, recognizing a few basic underlying structures may help an essay writer invent a more personal, more unique form. Here, then, are several main options.

Narrative with a lift

Take, for example, Jo Ann Beard’s essay “The Fourth State of Matter.” The narrator, abandoned by her husband, is caring for a dying dog and going to work at a university office to which an angry graduate student has brought a gun. The sequence of scenes matches roughly the unfolding of real events, but there is suspense to pull us along, represented by questions we want answered. In fact, within Beard’s narrative, two sets of questions, correlating to parallel subplots, create a kind of double tension. When the setting is Beard’s house, we wonder, “Will she find a way to let go of the dying dog, not to mention her failing marriage?” And when she’s at work, we find ourselves asking, “What about the guy with the gun? How will he impact her one ‘safe place’?”

One interesting side note: trauma, which is a common source for personal essays, can easily cause an author to get stuck on the sort of plateau Kittredge described. Jo Ann Beard, while clearly wrestling with the immobilizing impact of her own trauma, found a way to keep the reader moving both forward and upward, until the rising tension reached its inevitable climax: the graduate student firing his gun. I have seen less-experienced writers who, by contrast, seem almost to jog in place emotionally, clutching at a kind of post-traumatic scar tissue.

The whorl of reflection

Let’s set aside narrative, though, since it is not the only mode for a personal essay. In fact, most essays are more topical or reflective, which means they don’t move through time in a linear fashion as short stories do.

One of the benefits of such a circling approach is that it seems more organic, just like the mind’s creative process. It also allows for a wider variety of perspectives—illuminating the subject from multiple angles. A classic example would be “Under the Influence,” Scott Russell Sanders’s essay about his alcoholic father. Instead of luring us up the chronological slope of plot, Sanders spirals around his father’s drinking, leading us to a wide range of realizations about alcoholism: how it gets portrayed in films, how it compares to demon-possession in the Bible, how it results in violence in other families, how it raises the author’s need for control, and even how it influences the next generation through his workaholic over-compensation. We don’t read an essay like this out of plot-driven suspense so much as for the pleasure of being surprised, again and again, by new perspective and new insight.

The formal limits of focus

My own theory is that most personal essayists, because of a natural ability to extrapolate, do not struggle to find subjects to write about. Writer’s block is not their problem since their minds overflow with remembered experiences and related ideas. While a fiction writer may need to invent from scratch, adding and adding, the essayist usually needs to do the opposite, deleting and deleting. As a result, nonfiction creativity is best demonstrated by what has been left out. The essay is a figure locked in a too-large-lump of personal experience, and the good essayist chisels away all unnecessary material.

Virginia Woolf’s “Street Haunting” is an odd but useful model. She limits that essay to a single evening walk in London, ostensibly taken to buy a pencil. I suspect Woolf gave herself permission to combine incidents from several walks in London, but no matter. The essay feels “brought together” by the imposed limits of time and place.

As it happens, “Street Haunting” is also an interesting prototype for a kind of essay quite popular today: the segmented essay. Although the work is unified by the frame of a single evening stroll, it can also be seen as a combination of many individual framed moments. If we remove the purpose of the journey—to find a pencil—the essay falls neatly into a set of discrete scenes with related reveries: a daydreaming lady witnessed through a window, a dwarfish woman trying on shoes, an imagined gathering of royalty on the other side of a palace wall, and eventually the arguing of a married couple in the shop where Woolf finally gets her pencil.

Dipping into the well

Our attention to thematic unity brings up one more important dynamic in most personal essays. Not only do we have a horizontal movement through time, but there is also a vertical descent into meaning. As a result, essayists will often pause the forward motion to dip into a thematic well.

In fact, Berry uses several of these loops of reflective commentary, and though they seem to be digressions, temporarily pulling the reader away from the forward flow of the plot, they develop an essential second layer to the essay.

Braided and layered structures

Want an example? Look at Judith Kitchen’s three-page essay “Culloden,” which manages to leap back and forth quite rapidly, from a rain-pelted moor in 18th-century Scotland to 19th-century farms in America to the blasted ruins of Hiroshima on August 6, 1945, the author’s birthday. The sentences themselves suggest the impressionistic effect that Kitchen is after, being compressed to fragments, rid of the excess verbiage we expect in formal discourse: “Late afternoon. The sky hunkers down, presses, like a lover, against the land. Small sounds. A far sheep, faint barking. . . .” And as the images accumulate, layer upon layer, we begin to feel the author’s fundamental mood, a painful awareness of her own inescapable mortality. We begin to encounter the piece on a visceral level that is more intuitive than rational. Like a poem, in prose.

Coming Full Circle

First of all, endings are related to beginnings. That’s why many essays seem to circle back to where they began. Annie Dillard, in her widely anthologized piece “Living Like Weasels,” opens with a dried-out weasel skull that is attached, like a pendant, to the throat of a living eagle—macabre proof that the weasel was carried aloft to die and be torn apart. Then, at the end of the essay, Dillard alludes to the skull again, stating, “I think it would be well, and proper, and obedient, and pure, to grasp your one necessity and not let it go, to dangle from it limp wherever it takes you.”

See how deftly Dillard accomplishes this effect simply by positing one last imagined or theoretical possibility—a way of life she hopes to master, that we ourselves might master: “Seize it and let it seize you up aloft even, till your eyes burn out and drop; let your musky flesh fall off in shreds, and let your very bones unhinge and scatter, loosened over fields, over fields and woods, lightly, thoughtless, from any height at all, from as high as eagles.” Yes, the essay has come full circle, echoing the opening image of the weasel’s skull, but it also points away, beyond itself, to something yet to be realized. The ending both closes and opens at the same time.

All diagrams rendered by Claire Bascom. An earlier version of this essay appeared in Volume I, issue 1 of The Essay Review .

This essay is fabulously This essay is fabulously useful! I’ll be showing it to my creative writing students semester after semester, I’m sure. I appreciate the piece’s clarity and use of perfect examples.

I love the succinct diagrams and cited writing examples. Very instructive and useful as A.P. comments above. I also loved that I had read the Woolf journey to buy a pencil–one of my favorite essays because it is such a familiar experience–that of observing people.

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When to Use an Image in an Essay

3-minute read

• 30th June 2019

Pages of text alone can look quite dull. And while “dull” may seem normal enough for an essay , using images and charts can make a document more visually interesting. It can even help you boost your grades if done right! Here, then, is our guide on how to use an image in academic writing .

Usually, you will only need to add an image in academic writing if it serves a specific purpose (e.g., illustrating your argument). Even then, you need to make sure images are presently correctly. As such, try asking yourself the following questions whenever you add picture or chart in an essay:

• Does it add anything useful? Any image or chart you include in your work should help you make your argument or explain a point more clearly. For instance, if you are analyzing a movie, you may need to include a still from a scene to illustrate your point.
• Is the image clearly labelled? All images in your essay should come with clear captions (e.g., “Figure 1” plus a title or description). Without these, your reader may not know how images relate to the surrounding text.
• Have you mentioned the image in the text? Make sure to reference any images you use in the text of your essay. If you have included an image to illustrate a point, for instance, you would include something along the lines of “An example of this can be seen in Figure 1.”

The key, then, is that images in an essay are not just decoration. Rather, they should fit with and add to the arguments you make in the text.

Citing Images and Illustrations

If you have created all the images you are using in your essay yourself, then all you need to do is label them clearly (as described above). But if you want to use an existing image you found somewhere else, you will need to cite your source as well, just as you would when quoting someone.

The format for this will depend on the referencing system you’re using. However, with author–date referencing, it usually involves giving the source author’s name and a year of publication. For example:

In the caption above, we have cited the page of the paper the image comes from using an APA-style citation. We would then need to add the full paper to the reference list at the end of the document:

Gramblička, S., Kohar, R., & Stopka, M. (2017). Dynamic analysis of mechanical conveyor drive system. Procedia Engineering , 192, 259–264. DOI: 10.1016/j.proeng.2017.06.045

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You can also cite an image directly if it not part of a larger publication or document. If we wanted to cite an image found online in APA referencing , for example, we would use the following format:

Surname, Initial(s). (Role). (Year).  Title or description of image  [Image format]. Retrieved from URL.

In practice, then, we could cite a photograph as follows:

Booth, S. (Photographer). (2014). Passengers [Digital image]. Retrieved from https://www.flickr.com/photos/stevebooth/35470947736/in/pool-best100only/

Make sure to check your style guide if you are not sure which referencing system to use when citing images in your work. And don’t forget to have your finished document proofread before you submit it for marking.

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How to Experiment with Personal Essay Structure [+ Examples]

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Experimenting with essay structure can be a fun and creative way to take your writing to the next level. There are many different ways to approach this, but in this blog post, we will explore four specific modes of experimentation: the speculative essay, the erasure essay, the visual essay, and the constraint essay. Each of these modes offers unique opportunities to challenge your thinking and push the boundaries of formal essay writing.

The Speculative Essay: The Real + The Unreal

The speculative essay is a type of essay that blends elements of fact and fiction to create a compelling narrative. This can be a great way to explore complex ideas or add whimsy to your writing. In a speculative essay, you might combine real-world events with imaginative scenarios to create a thought-provoking and engaging story.

One way to approach the speculative essay is to start with a real-world event or situation and ask yourself, "What if?" 

For example, start with a news article about a political crisis and then imagine how the situation would play out if certain events were to happen. This can be a great way to explore the consequences of different actions and think creatively about the future.

Another approach to the speculative essay is to start with an imaginary scenario and then explore its potential implications. For example, imagine a world in which humans have the ability to time travel. You could then explore the possible consequences of this new technology, both positive and negative. This can be a great way to challenge your thinking and consider the potential impact of new ideas.

One of the most famous examples of a speculative essay is "A Modest Proposal" by Jonathan Swift. In this essay, Swift uses a satirical and humorous tone to imagine a solution to the problem of poverty in Ireland. He proposes that the poor should sell their children to the wealthy as a source of food, arguing that this would benefit both the poor and the rich. Although Swift's proposal is clearly meant to be humorous and outrageous, it also serves as a critique of the social and political conditions of his time.

The Erasure Essay: Creating Yours from Theirs

The erasure essay is a type of essay that involves taking a pre-existing text and removing words or phrases to create a new piece of writing. This can be a great way to challenge yourself and explore new ideas. In an erasure essay, you might take a passage from a book or article and then remove certain words or phrases to create a new piece of writing.

One way to approach the erasure essay is to focus on a specific theme or idea. For example, you might take a passage from a book and remove all the words related to a particular concept, such as love or fear. This can be a great way to explore the role of a specific idea in a piece of writing and to think about how it contributes to the overall narrative.

Another approach to the erasure essay is to focus on a particular structure or form. For example, take a passage from a book and remove all the words that are not nouns or verbs. This can be a great way to experiment with form and to see how the structure of a piece of writing can change its meaning.

One famous example of the erasure essay is "The Death of the Author" by Roland Barthes. In this essay, Barthes takes a pre-existing text, an article about the death of a famous author, and removes words and phrases to create a new piece of writing. This essay is a classic example of how the erasure essay can be used to challenge traditional notions of authorship and to explore new ideas.

The Visual Essay: Image + Text

The visual essay is a type of essay that combines images and text to create a multi-dimensional narrative. This can be a great way to add depth and complexity to your writing and engage your readers in new and interesting ways. In a visual essay, you might combine photos, drawings, diagrams, and other visual elements with written text to create a unique and engaging piece of writing.

One way to approach the visual essay is to focus on a specific theme or idea. For example, you might use a series of images to illustrate a particular concept, such as the passage of time or the cycle of life. You could then use written text to explore the implications of these images and to think about how they relate to the broader theme of your essay.

Another approach to the visual essay is to focus on a particular structure or form. For example, you might use images to create a series of interconnected visual elements that form a narrative. You could then use written text to connect the dots and create a cohesive story. This can be a great way to experiment with form and create a unique and engaging piece of writing.

One famous example of a visual essay that combines photos and text is "The Family of Man," a 1955 exhibit curated by Edward Steichen for the Museum of Modern Art in New York. The exhibit featured more than 500 photographs by 273 photographers from 68 countries, all depicting various aspects of human life. The photographs were accompanied by text written by poet Carl Sandburg, which provided context and helped to connect the images into a cohesive narrative. "The Family of Man" was widely praised for its powerful and moving portrayal of the human experience, and it remains an influential example of the visual essay genre.

Some examples of visual essay structures might include:

• A photo essay, which uses a series of images to tell a story or explore a theme
• An infographic, which uses visual elements, such as charts and graphs, to present information in a clear and concise way
• A collage, which combines images, text, and other visual elements to create a unique and engaging piece of art
• A video essay, which uses a combination of images, sound, and text to tell a story or explore a concept
• A web-based essay, which uses a combination of images, text, and other interactive elements to create a multimedia experience for the reader.

These are just a few examples of the many different ways that the visual essay structure can be used. Ultimately, the key to creating a successful visual essay is to use images and text in a way that enhances and complements each other, creating a cohesive and engaging piece of writing.

The Constraint Essay: Form-Dependent/Hermit Crab

The constraint essay is a type of essay that is written using a specific form or structure. This can be a great way to challenge yourself and explore new ideas. In a constraint essay, you choose a particular form or structure and then use it to guide the development of your essay.

One way to approach the constraint essay is to choose a specific form or structure and then use it to explore a particular theme or idea. For example, you might choose the haiku form and then use it to write a series of poems that explore the theme of nature. This can be a great way to challenge yourself and to think creatively about your chosen topic.

Another approach to the constraint essay is to use a form-dependent structure, such as the "hermit crab" essay. In this type of essay, you take a pre-existing form, such as a poem or short story, and use it as the structure for your own writing. This can be a great way to challenge yourself and to explore new ideas within the confines of a specific form.

One example of an essay that uses the hermit crab structure is a piece titled "In the City" by author James Baldwin. In this essay, Baldwin takes the form of a poem by Langston Hughes and uses it as the structure for his own writing. The result is a powerful and thought-provoking piece that explores the experiences of African Americans in the city.

The essay begins with the lines of Hughes' poem: "What happens to a dream deferred? / Does it dry up / like a raisin in the sun?" Baldwin then goes on to use these lines as the starting point for his own exploration of the theme of race and identity in the city. He writes about the struggles and challenges faced by African Americans in the urban environment, and the ways in which their dreams and aspirations are often deferred or denied.

Throughout the essay, Baldwin uses the structure of Hughes' poem to guide his writing, but he also adds his own insights and experiences to create a unique and powerful piece of writing. The result is a moving and thought-provoking exploration of race and identity in the city, and a powerful example of the hermit crab structure in action.

Conclusion:

Experimenting with essay structure can be a fun and creative way to take your writing to the next level. Whether you choose to write a speculative essay, an erasure essay, a visual essay, or a constraint essay, you will have the opportunity to challenge yourself and push the boundaries of traditional essay writing. So why not give one of these modes of experimentation a try? You might just surprise yourself with what you are able to create.

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How to Write a Personal Essay for Your College Application

What does it take to land in the “accept” (instead of “reject”) pile?

How can you write an essay that helps advance you in the eyes of the admissions officers and makes a real impression? Here are some tips to get you started.

• Start early.  Do not leave it until the last minute. Give yourself time when you don’t have other homework or extracurriculars hanging over your head to work on the essay.
• Keep the focus narrow.  Your essay does not have to cover a massive, earth-shattering event. Some people in their teens haven’t experienced a major life event. Some people have. Either way, it’s okay.
• Be yourself.  Whether writing about a painful experience or a more simple experience, use the narrative to be vulnerable and honest about who you are. Use words you would normally use. Trust your voice and the fact that your story is interesting enough in that no one else has lived it.
• Be creative.  “Show, don’t tell,” and that applies here — to an extent. The best essays typically do both. You can help your reader see and feel what you are describing by using some figurative language throughout your piece.
• Make a point. As you finish your final body paragraphs ask yourself “So what?” This will help you hone in on how to end your essay in a way that elevates it into a story about an insight or discovery you made about yourself, rather than just being about an experience you had.

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We’ve all heard about the dreaded “college essay,” the bane of every high school senior’s existence. This daunting element of the college application is something that can create angst for even the most accomplished students.

• AA Amy Allen is a writer, educator, and lifelong learner. Her freelance writing business,  All of the Write Words , focuses on providing high school students with one-on-one feedback to guide them through the college application process and with crafting a thoughtful personal essay. A dedicated poet, Amy’s work has also been published in several journals including  Pine Row Press ,  Months to Years,  and  Atlanta Review .

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How to Write a Personal Essay

Last Updated: February 2, 2023 Fact Checked

This article was co-authored by Jake Adams . Jake Adams is an academic tutor and the owner of Simplifi EDU, a Santa Monica, California based online tutoring business offering learning resources and online tutors for academic subjects K-College, SAT & ACT prep, and college admissions applications. With over 14 years of professional tutoring experience, Jake is dedicated to providing his clients the very best online tutoring experience and access to a network of excellent undergraduate and graduate-level tutors from top colleges all over the nation. Jake holds a BS in International Business and Marketing from Pepperdine University. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 310,557 times.

A good personal essay can move and inspire readers. It can also leave the reader unsettled, uncertain, and full of more questions than answers. To write an effective personal essay, you will need to first understand the structure of a personal essay. You will then need to brainstorm ideas for the personal essay so you are ready when it is time to sit down and craft your essay.

Starting Your Personal Essay

• For example, maybe you want to write about an experience where you learned about failure. You may think the time you failed a pop quiz in class. Though the quiz may have seemed insignificant to you at the time, you realized later that failing the pop quiz forced you to reassess your goals and motivated you to get a passing grade. Seen from a certain angle, your small failure became a gateway to perseverance and determination.

• This could be a seemingly small moment that ended up having a profound influence on you later, such the first time you experienced disgust as a child or the look on your mother’s face when you told her you were gay. Try to really dig into why you were hurt or compelled to overcome a challenge in this moment in your essay.
• Remember that moments charged with strong emotion will often be more engaging to readers. Having a strong reaction to a specific moment will allow you to write passionately about it and keep your reader interested in your essay.

• For example, you may focus on the day you found out your father cheated on your mother, or the week you mourned the death of a loved one. Think about a heavy experience in your life that shaped who you are today.
• You may also decide to write about a seemingly light topic or event, such as your first ride on a roller coaster, or the first time you went on a cruise with your partner. No matter what event you choose, make sure it is an event that triggered a strong emotional response, ranging from anger to confusion to unabashed joy.

• For example, you may think about why you and your mother stopped speaking years ago or why you are no longer close to a childhood friend. You may also look at past romantic relationships that failed and consider why they did not succeed or a relationship with a mentor that went sour.
• This could also be about someone that you're close with. For example, you could write about a moment that tested your relationship with a close friend.

• Ask yourself questions about the current event. For example, how does the current event intersect with your own experiences? How can you explore a current social issue or event using your personal thoughts, experiences, and emotions?
• For example, you may have an interest in writing about Syrian refugee camps in Europe. You may then focus your personal essay on your own status as a refugee in America and how your experiences a refugee have shaped the person you are now. This will allow you to explore a current event from a personal perspective, rather than simply talk about the current event from a distant, journalistic perspective.

• The introductory section should include “the hook”, opening lines where you catch the reader’s attention. It should also have some sort of narrative thesis, which is often the beginning of an important event in the piece or a theme that connects your experience to a universal idea.
• The body sections should include supporting evidence for your narrative thesis and/or the key themes in your piece. Often, this is in the form of your experiences and your reflections on your experiences. You should also note the passage of time in your body sections so the reader is aware of when and how certain events occurred.
• The concluding section should include a conclusion to the events and experiences discussed in the essay. You should also have a moral of the story moment, where you reflect on what you learned from your experiences or how your experiences changed your life.
• In the past, it was advised to have five paragraphs total, one paragraph for the introductory section, three paragraphs for the body section, and one paragraph for the concluding section. But you can have more or less than five paragraphs for your personal essay as long as you have all three sections.

Writing the Personal Essay

• Don't begin with a line that explains exactly what is going to be discussed in, such as, “In this essay, I will be discussing my fraught relationship with my mother." Instead, draw your reader into your piece and still provide all the information needed in your opening line.
• Start instead with a specific scene that contains the key characters of the essay and allows you discuss the central question or theme. Doing this will allow you to introduce the reader to the characters and the central conflict right away.
• For example, if you are writing about your fraught relationship with your mother, you may focus on a specific memory where you both disagreed or clashed. This could be the time you and your mother fought over a seemingly insignificant item, or the time you argued about a family secret.
• Try to use an active voice instead of a passive voice as much as possible when you're writing your essay.

• This writing voice may be conversational, much like how you might speak to a good friend or a family member. Or, the writing voice may be more reflective and internal, where you question your own assumptions and thoughts about the subject of the essay.
• Many personal essays are written in the first person, using “I”. You may decide to write in the present tense to make the story feel immediate, or past tense, which will allow you to reflect more on specific events or moments.
• Include vivid sensory descriptions in your essay to help the reader connect with your unique perspective. Describing touch, smell, taste, sight, and sound can help the reader invest in your story and feel like they're there with you.

• You can also include lines of dialogue spoken by your characters, based on your memory of the event. However, you should limit dialogue to only a few lines a page, as too much dialogue can start to veer away from personal essay and more toward fiction.

• You may use a plot outline to organize your essay. The plot points should act as supporting evidence for the central question or issue of the essay.

• It’s important to remember that though an experience may appear to have all the drama necessary to make a good personal essay, it may be a drama that is too familiar to the reader already. Be wary of experiences that are familiar and filled with pathos that a reader may have experienced before.
• If you are writing about the sudden death of a loved one, for example, it may feel important and deep to you. But the reader will likely know what to expect of an essay about a dead loved one, and may not relate to your essay because they did not know the loved one like you did.
• Instead, you may try to uncover a truth that is deeper than “I am sad my loved one died.” Think about what the loved one meant to you and how the loved one affected your life, in positive and negative ways. This could lead to the uncovering of a deeper truth and a stronger personal essay.

Polishing Your Essay

• For example, you may use metaphor to describe the experience of telling your mother you are gay. You may describe your mother’s face as “impenetrable, a sudden wall”. Or you may use a simile, such as “my mother’s reaction was silent and stunned, as if she had been struck by lightning.”

• As you read it out loud, you should highlight any sentences that are confusing or unclear as well as sentences that do not appear as strong as the rest of the draft. You should also make sure your characters are well developed and your essay follows some kind of structure or sense of plot. Consider if you are hitting a deeper truth in your draft and what you can do to get there if it is not yet on the page.Revising your essay will only make it that much stronger.

• When you are revising, you should consider if your content is really worth writing about, if you are writing about a topic or subject you are passionate about, and if your reader will understand your writing. You want to avoid confusing your reader, as this can turn her off from reading to the end of your essay.
• You should also make sure the focus and themes of the essay are clear. Your experiences should center around a central question, issue, or theme. This will ensure your personal essay is well written and concise.
• Avoid relying on spellcheck to catch all of the spelling and grammar errors in your essay.

Expert Q&A

• To get a better sense of the genre, you should read highly crafted examples of personal essay. There are several known personal essays that are often taught in academia, including "Notes of a Native Son” by James Baldwin, “The Death of a Moth” by Virginia Woolf, “Shipping Out” by David Foster Wallace, “The White Album” by Joan Didion, and “We Do Abortions Here” by Sallie Tisdale. Thanks Helpful 1 Not Helpful 0
• Ask yourself several questions as you read the examples, such as: How does the writer introduce the subject of their essay? How does the writer explore the subject for a personal perspective? What are the key themes in the essay? How does the writer connect their personal experiences to a universal theme or idea? How does the writer use humor or wit in the essay? What is the concluding moral of the essay? Does the end of the essay leave you satisfied, unsettled, curious, or all of the above? Thanks Helpful 1 Not Helpful 0

Sample Essay and Template

You Might Also Like

• ↑ https://owl.excelsior.edu/writing-process/thesis-sentence/thesis-sentence-angles/
• ↑ Jake Adams. Academic Tutor & Test Prep Specialist. Expert Interview. 20 May 2020.
• ↑ https://courses.lumenlearning.com/englishcomp1/chapter/writing-a-narrative-or-personal-essay/
• ↑ https://www.grammarly.com/blog/personal-essay/
• ↑ https://www.indeed.com/career-advice/career-development/how-to-write-a-personal-essay
• ↑ https://stlcc.edu/student-support/academic-success-and-tutoring/writing-center/writing-resources/point-of-view-in-academic-writing.aspx
• ↑ https://www.grammarly.com/blog/story-plot/
• ↑ https://www.grammarly.com/blog/literary-devices/
• ↑ http://admissions.vanderbilt.edu/vandybloggers/2013/09/how-to-write-your-personal-essay/
• ↑ http://writingcenter.unc.edu/handouts/revising-drafts/

About This Article

To write a personal essay, start by deciding on an experience that affected your life in some way, such as how failing a pop quiz in class made you change your goals. Next, draft an outline containing the points you want to make, and including an introduction, body paragraphs, and conclusion. When writing, start your essay with an engaging scene that introduces the characters and main theme, then develop the characters in the body section so they're well-rounded. Conclude by summing up what you learned from the experience. For tips on how to include a plot in your essay and how to proofread your work, read on! Did this summary help you? Yes No

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Module 4: Writing in College

Writing a personal essay, learning objectives.

• Describe techniques for writing an effective personal essay

How to Write a Personal Essay

One particular and common kind of narrative essay is the personal narrative essay. Maybe you have already written one of these in order to get to college or for a scholarship. The personal essay is a narrative essay focused on you. Typically, you write about events or people in your life that taught you important life lessons. These events should have changed you somehow. From this choice will emerge the theme (the main point) of your story. Then you can follow these steps:

Figure 1 . Brainstorming the details of a personal experience can help you to write a more complete story with elements like vivid details, dialogue, and sufficient character development.

• Once you identify the event, you will write down what happened. Just brainstorm (also called freewriting). Focus on the actual event. You do not need to provide a complete build-up to it. For example, if you are telling a story about an experience at camp, you do not need to provide readers with a history of your camp experiences, nor do you need to explain how you got there, what you ate each day, how long it lasted, etc. Readers need enough information to understand the event.
• Use descriptions/vivid details.
• “Nothing moved but a pair of squirrels chasing each other back and forth on the telephone wires. I followed one in my sight. Finally, it stopped for a moment and I fired.”
• Passive voice uses the verb “to be” along with an action verb: had been aiming, was exhausted.
• Even though the “characters” in your story are real people, your readers won’t get to know them unless you describe them, present their personalities, and give them physical presence.
• Dialogue helps readers get to know the characters in your story, infuses the story with life, and offers a variation from description and explanation. When writing dialogue, you may not remember exactly what was said in the past, so be true to the person being represented and come as close to the actual language the person uses as possible. Dialogue is indented with each person speaking as its own paragraph. The paragraph ends when that person is done speaking and any following explanation or continuing action ends. (If your characters speak a language other than English, feel free to include that in your narrative, but provide a translation for your English-speaking readers.)
• Remember, if it is a personal narrative, you are telling the story, so it should be in first person. Students often worry about whether or not they are allowed to use “I.” It is impossible to write a personal essay without using “I”!
• Write the story in a consistent verb tense (almost always past tense). It doesn’t work to try to write it in the present tense since it already happened. Make sure you stay in the past tense.

Sample Personal Statement

One type of narrative essay you may have reason to write is a Personal Statement.

Many colleges and universities ask for a Personal Statement Essay for students who are applying for admission, to transfer, or for scholarships. Generally, a Personal Statement asks you to respond to a specific prompt, most often asking you to describe a significant life event, a personality trait, or a goal or principle that motivates or inspires you. Personal Statements are essentially narrative essays with a particular focus on the writer’s personal life.

The following essay was responding to the prompt: “Write about an experience that made you aware of a skill or strength you possess.” As you read, pay attention to the way the writer gets your attention with a strong opening, how he uses vivid details and a chronological narrative to tell his story, and how he links back to the prompt in the conclusion.

Sample Student Essay

Alen Abramyan Professor X English 1101-209 2/5/2022

In the Middle of Nowhere Fighting Adversity

A three-punch combination had me seeing stars. Blood started to rush down my nose. The Russian trainers quietly whispered to one another. I knew right away that my nose was broken. Was this the end of my journey; or was I about to face adversity?

Ever since I was seven years old, I trained myself in, “The Art of Boxing.”  While most of the kids were out playing fun games and hanging out with their friends, I was in a damp, sweat-filled gym. My path was set to be a difficult one. Blood, sweat, and tears were going to be an everyday occurrence.

At a very young age I learned the meaning of hard work and dedication. Most kids jumped from one activity to the next. Some quit because it was too hard; others quit because they were too bored. My father pointed this out to me on many occasions. Adults would ask my father, ” why do you let your son box? It’s such a dangerous sport, he could get hurt. My father always replied, “Everyone is going to get hurt in their lives, physically, mentally and emotionally. I’m making sure he’s ready for the challenges he’s going to face as a man. I always felt strong after hearing my father speak that way about me. I was a boy being shaped into a man, what a great feeling it was.

Year after year, I participated in boxing tournaments across the U.S. As the years went by, the work ethic and strength of character my father and coaches instilled in me, were starting to take shape. I began applying the hard work and dedication I learned in boxing, to my everyday life. I realized that when times were tough and challenges presented themselves, I wouldn’t back down, I would become stronger. This confidence I had in myself, gave me the strength to pursue my boxing career in Russia.

I traveled to Russia to compete in Amateur Boxing. Tournament after tournament I came closer to my goal of making the Russian Olympic Boxing team. After successfully winning the Kaliningrad regional tournament, I began training for the Northwest Championships. This would include boxers from St. Petersburg, Pskov, Kursk and many other powerful boxing cities.

We had to prepare for a tough tournament, and that’s what we did. While sparring one week before the tournament, I was caught by a strong punch combination to the nose. I knew right away it was serious. Blood began rushing down my face, as I noticed the coaches whispering to each other. They walked into my corner and examined my nose,” yeah, it’s broken,” Yuri Ivonovich yelled out. I was asked to clean up and to meet them in their office. I walked into the Boxing Federation office after a quick shower. I knew right away, they wanted to replace me for the upcoming tournament. “We’re investing a lot of money on you boxers and we expect good results. Why should we risk taking you with a broken nose?” Yuri Ivonovich asked me. I replied, “I traveled half-way around the world to be here, this injury isn’t a problem for me.” And by the look on my face they were convinced, they handed me my train ticket and wished me luck.

The train came to a screeching halt, shaking all the passengers awake. I glanced out my window, “Welcome to Cherepovets,” the sign read. In the background I saw a horrific skyline of smokestacks, coughing out thick black smoke. Arriving in the city, we went straight to the weigh ins. Hundreds of boxers, all from many cities were there. The brackets were set up shortly after the weigh ins. In the Super Heavyweight division, I found out I had 4 fights to compete in, each increasing in difficulty. My first match, I made sure not a punch would land; this was true for the next two fights. Winning all three 6-0, 8-0 and 7-0 respectively. It looked like I was close to winning the whole tournament. For the finals I was to fight the National Olympic Hope Champion.

The night before the finals was coincidentally the 200th anniversary of the city. All night by my hotel, I heard screams of laughter and partying. I couldn’t sleep a wink. The morning of the fight I was exhausted but anxious. I stepped into the ring knowing that I was tired. I fell behind in points quickly in the first round. I felt as if I were dreaming, with no control of the situation. I was going along for the ride and it wasn’t pleasant. At the end of the second round, the coach informed me that I was far behind. “?You’re asleep in there,” he yelled out to me, confirming how I felt. I knew this was my last chance; I had to give it my all. I mustered up enough strength to have an amazing round. It was as if I stepped out and a fresh boxer stepped in. I glanced at my coaches and see a look of approval. No matter the outcome, I felt that I had defeated adversity. My opponent’s hand was raised , he won a close decision, 6-5. After I got back to my hotel, I remembered Yuri Ivonovich telling me they expected good results. “How were my results,” I asked myself. In my mind, the results were great, with a broken nose and with no sleep, I came one point shy of defeating the National Olympic Hope Champion.

Even from a very young age, I knew that when my back was against the wall and adversity was knocking on my door, I would never back down. I became a stronger person, a trait my family made sure I would carry into my adult years. No matter what I’m striving for; getting into a University; receiving a scholarship; or applying for a job, I can proudly say to myself, I am Alen Abramyan and adversity is no match for me.

Link to Learning

Sandra Cisneros offers an example of a narrative essay in “Only Daughter”  that captures her sense of her Chicana-Mexican heritage as the only daughter in a family of seven children.

Do Personal Essays have Thesis Statements?

While many personal essays include a direct statement of the thesis, in some personal essays the thesis may be implied, or suggested, rather than stated outright.

Imagine, for example, that in your personal essay you decide to write about the way someone influenced you. The influential individual could be a relative, a friend or classmate, an employer or a teacher. As you shape your essay, you would not simply assemble a collection of miscellaneous observations about the person; instead, you would be selective and focus on details about this person that show his or her impact upon you.

Let us say that the person who influenced you is a grandparent. You may know a lot about this individual: personality traits, family and marital history, medical history, educational background, work experience, military experience, political and religious beliefs, hobbies, tastes in music, etc. As you shape your essay, you wouldn’t try to catalog all that you know. Instead, you would try to create a dominant impression by including details that guide your reader toward the idea that is central to the essay.

For example, if you developed certain habits and attitudes as you and your grandparent worked together on a project, that experience might provide the focus for the essay. If you chose details consistent with that focus, then you wouldn’t need to state that this was the point of the essay. Your readers would understand that that was the governing idea based on the details you had so carefully chosen.

Whether the thesis is stated outright or implied, then, the personal essay will have a governing idea—an idea that is “in charge” of what you decide to include in the essay in terms of content, vocabulary, sentence structure, and tone. In short, the personal essay may not have a thesis statement, but it  will  have a thesis.

Consider a personal essay in which a student was asked to write about a person she admired, and she wrote about her cousin. She wrote:

• I admired my cousin’s decision to enlist because she had to withstand criticism from people who thought women shouldn’t be in the army and because in basic training she had to stand up to physical and mental challenges that I don’t think I could face.

The thesis statement provides guidance for both writing and reading the essay. Writer and reader alike are able to see what the subject of the essay is and what is being stated about the subject and how the essay should be organized. No matter how many body paragraphs there are, this thesis implies that the paper will be divided into two sections. One section will group together the paragraphs on this topic: cousin “had to withstand criticism from people who thought women shouldn’t be in the army.” Another section will group together the paragraphs on this second topic: “in basic training she had to stand up to physical and mental challenges.”

Are Narratives Persuasive?

In a personal essay, you may not think of your thesis as “arguable” in the same way as a claim in a persuasive essay would be arguable, but in fact, you can think of it as something that should need to be demonstrated—backed up through explanations and illustrations. Usually, the idea that should be demonstrated is that you are a thoughtful, reflective person who has learned from the events and people in your life.

If the thesis does  not   need to be demonstrated, then there may not be much purpose in writing the essay. For, example, a statement that “George W. Bush was the forty-third president” or the statement that “Senior proms are exciting” would not be considered arguable by most people and likely would not spark a reader’s interest to make them want to keep reading.

On the other hand, the thesis statements below would need to be explained and illustrated. In that sense, these personal essay thesis statements are equivalent to claims that are “arguable.”

• The evening was nearly ruined because parents acting as dress-code vigilantes threw several people out of the prom.
• My team spent hours planning the prom and managed to head off a repeat of the after-prom drinking that caused some parents to question whether the prom should be held this year.
• Everyone was able to attend the prom proudly because our prom committee got several stores to loan outfits to make certain everyone would feel like they fit in.
• I opted to attend an alternative prom because the principal refused to allow a same-sex couple to attend.

Keep in mind that the actions or events in your essay do not have to make you look heroic. You could write a convincing and powerful essay about how you attended the school-sponsored prom, even though the principal refused to allow a same-sex couple to attend. Your essay, in this case, might, for example, focus on your regret over your decision and your subsequent understanding of how you think you can best challenge the status quo in the future. In other words, you can write an effective personal essay about a moment of regret.

• Narrative Essay. Provided by : Excelsior OWL. Located at : https://owl.excelsior.edu/rhetorical-styles/narrative-essay/narrative-essay-see-it-across-the-disciplines/ . License : CC BY: Attribution
• Narrative Essays. Authored by : Marianne Botos, Lynn McClelland, Stephanie Polliard, Pamela Osback . Located at : https://pvccenglish.files.wordpress.com/2010/09/eng-101-inside-pages-proof2-no-pro.pdf . Project : Horse of a Different Color: English Composition and Rhetoric . License : CC BY: Attribution
• Sample Narrative Essay. Provided by : Georgia State University. Located at : http://gsuideas.org/SCC/Narration/Sample%20Narrative%20Essay%20Personal%20Statement.html . Project : Writing For Success. License : CC BY: Attribution
• Writing a Narrative Essay. Provided by : Boundless. Located at : https://courses.lumenlearning.com/boundless-writing/chapter/types-of-rhetorical-modes/ . License : CC BY-SA: Attribution-ShareAlike
• Image of person writing on sticky notes. Authored by : Nappiness. Provided by : Pixabay. Located at : https://pixabay.com/photos/brainstorming-business-professional-441010/ . License : Other . License Terms : https://pixabay.com/service/terms/#license
• Do Personal Essays have Thesis Statements?. Provided by : Radford University. Located at : https://lcubbison.pressbooks.com/chapter/core-101-personal-essay-assignment/ . Project : Radford University Core Handbook. License : Public Domain: No Known Copyright

What is Self-Image and How Do We Improve it?

Charlotte Nickerson

Research Assistant at Harvard University

Undergraduate at Harvard University

Charlotte Nickerson is a student at Harvard University obsessed with the intersection of mental health, productivity, and design.

Learn about our Editorial Process

Saul Mcleod, PhD

Editor-in-Chief for Simply Psychology

BSc (Hons) Psychology, MRes, PhD, University of Manchester

Saul Mcleod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.

On This Page:

Key Takeaways

• Self-image, first mentioned by Morris Rosenberg in 1965, is the view or concept that one has of oneself (the sort of person we think we are). This also includes body image and gender.
• Self-image consists of what a person perceives to be or thinks of themselves, what they perceive others think of them, and the way someone would like to be — their ideal self. These thoughts can relate to someone’s perceived physical appearance, personality, skills, values and principles, and perception of how they fit into society’s norms around masculinity and femininity.
• Self-image and self-concept are two similar but distinct ideas. In general, self-image deals with how one sees the concrete, measurable concepts of oneself, while concept relates to how one sees oneself on an abstract level.
• A number of mental health disorders surround self-image. One example is body dysmorphic disorder, where someone focuses on a perceived flaw — either real or nonexistent — in their personal appearance at the cost of their self-esteem and self-image.

Definition & Characteristics

One’s self-image is one’s view or concept of oneself. Self-image is a fundamental aspect of someone’s personality that can determine the success of relationships and a sense of general well-being. A negative self-image can be caused by self-abuse, self-defeating, or self-destructive behavior.

Suzaan Oltman, for example, says that the three elements of self-image are (Oltman, 2014):

• The way a person perceives or thinks of themself;
• What a person thinks others think about themselves;
• and the way a person would like to be or their ideal self.
• The Physical Dimension: how someone evaluates their appearance.
• The Psychological Dimension: how someone evaluates their personality.
• The Intellectual Dimension: how someone evaluates their intelligence.
• The Skills Dimension: how someone evaluates their social and technical skills.
• The Moral Dimension: how someone evaluates their values and principles.
• The Sexual Dimension: how someone feels they fit into society’s masculine and/or feminine norms.

Self-image is the product of thought patterns developed through the social influences of those around someone from childhood on.

Self-image is a product of learning. Early childhood influences, as well as one’s experiences with others on the individual and societal scales, can influence one’s image of themselves.

How someone relates to their peers can often influence self-image. For example, a child who was bullied in school due to an unusual physical trait may develop a self-image of unattractiveness that carries with them into adulthood.

Nonetheless, self-image can be altered and improved through techniques such as non-judgemental thinking, meditation, and taking steps to cultivate unconditional positive regard for others.

Self-Image vs. Self-Concept

Self-image has been defined as the total subjective perception of oneself, including an image of one’s body and impressions of one’s personality, capabilities, and others.

This definition equates self-image with self- concept. Meanwhile, other psychologists have said that one’s self-image is one’s mental picture, one’s physical appearance, and the intersection between one’s experiences, desires, and feelings (Bailey, 2003).

Bailey (2003) has argued that the difference between self-image and self-concept lies in how self-image pertains to the (measurable) concrete things that one does, how one appears, and the material things that one has.

These measurable characteristics of a person can include:

• Unchanging genetic attributes present at birth, such as the shape of one’s eyes or noose;
• Genetic attributes present at birth that do change, such as body proportions and height;
• Chosen acquired material things obtained for the enhancement of one’s physical body self-image, of one’s public persona, and of one’s measurable “work products.” These can include things such as money, possessions, or jewelry.

Self-image can also factor in the things that someone does that can be measured, such as achievements at work and in sports (Bailey, 2003).

The self-concept is a more overarching concept than self image: it involves how you see yourself, how you think about yourself, and how you feel about yourself. Self-image is just one component of several that make up self-concept.

Meanwhile, self-concepts are qualities present in oneself and can be assessed through estimates rather than measurement.

These qualities can concern what one does — such as often using compassion and consideration — as well as non-measurable aspects of how one appears, such as how attractive one thinks they are.

The assessments placed on these qualities may be significantly influenced by one’s immediate environment as well as society at large.

For example, Bailey (2003) mentions how institutionalized racism in America may lead to black Americans internalizing stereotypes of inferiority presented by whites.

Similarly, a delinquent teenager may take the position of their peer group that being academic is not “cool.”

Differences Between Self-image, The Ideal Self, And The Real Self

The ideal self is an idea deriving from Carl Rogers’s humanistic psychology . Rogers proposed that the personality is composed of the real and ideal self.

While the real self is the person that someone believes they actually are, the ideal self is an idealized self-image created out of what they have learned from their life experiences, the demands of society, and what they admire in their role models.

Self-image can often exist in relation to one’s ideal self. Usually, there is an incongruence between one’s real and ideal selves and one’s self-image.

That is to say, how someone imagines themself to be in an ideal life may differ from how they see themselves, which, in turn, can differ from who that person actually is and is perceived by others.

Implications of (in)congruence and between self-image and ideal-self

Someone who believes that they are far from their ideal self may, in turn, develop a low self-image. Conversely, the closer our self-image and ideal self are to each other, the more consistent or congruent we are and the higher our sense of self-worth.

Someone is said to be incongruent if they see some of their experience as unacceptable to them and are denied or distorted in their self-image.

As a result, psychologists have theorized the discrepancy between the real and ideal self as a motivating force for entering psychotherapy. Rogers (1980) calls this gap between the real and ideal self incongruence and believes this can lead to maladjustment.

Research studies have attempted to measure levels of real-ideal self-congruence by having participants sort cards describing themselves as they would like to be and as they are. This is called the self-ideal Q sort.

Therapists have attempted to improve self-ideal congruence in their treatments by emphasizing one’s positive characteristics and how they can move toward expressing more of these characteristics.

Parents can also help their children achieve greater congruence between their real and ideal selves by giving them unconditional positive regard or unconditional love .

According to Schmitt (1980), people who are accepted and prized tend to develop a more caring attitude toward themselves.

Improving Self-Image

A good self-image can be built by routinely converting setbacks into accomplishments. People would typically call this “turning a lemon into lemonade.”

In doing this, the person doing the conversion can build self-confidence in one area that is important to them.

Having a positive self-image involves having a good view of oneself. For example, someone who has a positive self-image may:

• See themselves as attractive and desirable.
• Believe that they are intelligent.
• Believe that they are inherently happy and healthy.
• Believe that they are making progress toward, or are at least somewhat close to, their ideal version of themselves.
• Believe that others perceive them as having the positive qualities they see in themselves.

Meanwhile, someone who has a negative self-image may:

• See themselves as unattractive and undesirable .
• Have an image of themselves as stupid or unintelligent.
• Believe that they are unhappy or unhealthy.
• Believe that they are nowhere near their ideal self and that they are unable to become closer to being their ideal self.
• Believe that others perceive them as being as inadequate as they believe they are.

Self-image is changeable and can be built up. Numerous researchers have conducted studies on how groups of people such as students, musicians, and people with disabilities can improve their self-image. These studies have used methods such as:

• Improving some aspect of one’s appearance, either through taking on healthy habits (such as exercise and adequate nutrition) or surgery (such as through dentistry).
• Nonjudgemental reflection, such as loving-kindness meditation. This can help someone reframe self-critical and judgemental thoughts into thoughts that are constructive and reflective of reality. By using nonjudgemental reflection to become more aware of harmful thinking patterns, people can develop a greater capacity to provide themselves with unconditional positive regard. In addition, meditation has been shown to increase one’s sense of social connectedness (Hutcherson, Seppala, & Gross, 2008).
• Calling out negative thought patterns, commonly referred to as the “inner critic.”

Researchers have also proposed methods through which others can improve the self-image of those they interact with. These include (Campbell, 1981):

• Accentuating positive aspects of a person and vocalizing one’s strengths
• Publically displaying someone’s personal achievements. For example, a teacher may put a picture of a student and their personal achievements on a bulletin board every week.
• Allowing someone to share their expertise with a group, such as through solving a problem or giving a lecture on a topic of interest.

Body Dysmorphic Disorder

When self-image is greatly detached from reality, serious emotional and psychological problems can result. One such example of this is Body Dysmorphic Disorder.

Body Dysmorphic Disorder is a body-image disorder characterized by persistent and intrusive preoccupation with an imagined or slight defect in one’s appearance.

As a result, those with Body Dysmorphic Disorder may engage in the following:

• Camouflaging their perceived defect, such as with clothing or makeup;
• Comparing their “flawed” body part to others”;
• Seeking surgery;
• Checking or avoiding mirrors;
• Skin picking;
• Excessive grooming and exercise;
• and changing clothes excessively.

Body Dysmorphic Disorder is a result of an incongruency between one’s self-image — how they believe they look — and their real self.

As numerous researchers have shown, those who have Body Dysmorphic Disorder develop drastically reduced self-esteem as a result (Phillips, Pinto, & Jain, 2004).

Negative Self-Image In Therapy

The thought patterns behind negative self-image are characteristic of several mental health disorders, such as depression (Patton, 1991). Researchers such as Stinkens, Lietaer, and Leijssen (2012) have discussed how self-image impacts the relationships between patients and their therapists.

The researchers warn that clients with a negative self-image often decline to discuss topics in therapy. Often, those with negative self-image take one of two views: that they cannot solve their problems themselves or that their therapist cannot contribute to them solving their problems.

Oftentimes, clients with negative self-image avoid directly asking for attention and compassion due to feelings of insignificance; instead, they may profile themselves as a victim (Stinkens, Lietaer, & Leijssen, 2012).

These conflicting and indirect interactions often push therapists to suggest impossible solutions, further confirming the client’s dependence and strengthening their conviction that they cannot deal with their problems.

To break through these habitual patterns with clients who have a negative self-image, Stinkens, Lietaer, and Leijssen suggest therapists must balance displaying empathy and concern with attempts to gradually confront clients with the conflicts in their communication, guiding them toward directly asking for attention, and affirming their desire for love and affirmation and their inability to receive these (Stinkens, Lietaer, & Leijssen; 2012).

Bailey 2nd, J. A. (2003). Self-image, self-concept, and self-identity revisited . Journal of the National Medical Association, 95 (5), 383.

Campbell, L. P. (1981). Every student a success: Improving self-image to increase learning potential. NASSP Bulletin, 65 (441), 76-78.

Hutcherson, C. A., Seppala, E. M., & Gross, J. J. (2008). Loving-kindness meditation increases social connectedness. Emotion, 8 (5), 720.

Oltman, S. (2014). Investigation on self-image in young people. Cumbria.

Patton, W. (1991). Relationship between self-image and depression in adolescents. Psychological reports, 68 (3), 867-870.

Phillips, K. A., Pinto, A., & Jain, S. (2004). Self-esteem in body dysmorphic disorder. Body image, 1 (4), 385-390.

Schmitt, J. P. (1980). Unconditional positive regard: The hidden paradox. Psychotherapy: Theory, Research & Practice, 17 (3), 237.

Stinckens, N., Lietaer, G., & Leijssen, M. (2013). Working with the inner critic: Therapeutic approach. Person-Centered & Experiential Psychotherapies, 12 (2), 141-156.

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19 Self-Image Examples & Tools for a Positive Sense of Self

Our self-image is also about how we perceive ourselves in terms of our life. Self-image also determines what kind of person we think we are and what we believe others think about us.

It really boils down to how much we believe in ourselves and in our self-worth. If you hesitate to do things because of what others might think or have thoughts about yourself that you continually want to change, you may have issues when it comes to a healthy self-image.

In this article, we will review what self-image theory is, some examples of it, and ideas to improve your self-image.

Before you continue, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will help you increase the compassion and kindness you show yourself and also give you tools to help your clients, students, or employees show more compassion to themselves.

This Article Contains:

What is self-image theory, using self-image therapy, 12 examples of self-image, 4 questions on self-image we should be asking, a look at self-image in kids, 5 ideas to improve self-image, 2 exercises and activities to enhance self-image, 3 useful worksheets, 2 assessments and questionnaires, a take-home message.

Self-image is the “total subjective perception of oneself, including an image of one’s body and impressions of one’s personality, capabilities, and so on” (Bailey, 2003).

Other psychologists have asserted that our self-image is our mental picture and has to do with our appearance and the integration of our experiences, desires, and feelings.

Which one is correct, you might ask?

When we have a mental picture of our measurable qualities, we see:

• The unchanging attributes that are present since birth, such as the shape of our eyes
• Any genetic attributes present at birth that might change, such as body proportions
• Any chosen acquired material things we may gather, such as money, possessions, or enhancements that help us define our self-image or public persona (Bailey, 2003)

Self-concept , on the other hand, has been defined as our self-identity, which consists of a schema or organized collection of feelings and beliefs about ourselves (Bailey, 2003).

The issue of self-identity is very complex and multidimensional. It has several components that work together to define who we are and how we identify ourselves.

Similar in concept is self theory, which is comprised of four factors (Business Jargons, n.d.):

• Looking-glass self

Self theory emphasizes a set of perceptions we might have for ourselves and the perceptions and relationships we have with others. Carl Rogers, an American psychologist, contributed significantly toward self theory.

Our self-image refers to what we think about ourselves. This includes our beliefs, such as about who we are, and how these beliefs form our identity.

The ideal self refers to the way we would like to be seen. This image might be very different from our self-image. The ideal self persona acts as a sort of stimulus that can motivate us to engage in activities that can bring us closer to our ideal self.

The real self is basically what others show you concerning your self-image. When others respond to us and share our beliefs about our perception, we take that feedback and adjust our self-image accordingly.

The looking-glass self is about our perception of others’ perception. In other words, tuning into how other people see us and perceive us and comparing that to how we see ourselves.

It’s something we should always be working on. If we receive positive reinforcements in our developing years, we may be more likely to have a healthy self-image in our adult years.

What happens if we don’t receive positive reinforcements during those tender years growing up? If we don’t feel good about ourselves, everything in our life can be affected.

Therapy can help us change the way we feel about ourselves. Working with a caring and supportive therapist can help someone gain a more realistic sense of self and help encourage them to take steps to feel better.

One therapy that is excellent for this is Cognitive-Behavioral Therapy (CBT). CBT can help improve low self-esteem , anxiety, and depression (Fennell, 2005). This type of therapy is often called “person-centered” therapy or “person-centric,” which basically means that you work from the inside out.

While working with a therapist, you can recognize the things that trigger low self-esteem, like looking at yourself in the mirror in a bathing suit. You can begin to see that your opinions are often self-imposed.

Working with a therapist can also help you learn to reevaluate situations and opinions, as you work to reframe and change negative thoughts.

In addition to seeking therapy, there are other things you can do to help boost your self-image, including:

• Monitoring your self-talk
• Learning mindfulness meditation
• Taking a class to be more assertive
• Taking risks to develop your self-awareness skills and improve performance
• Making a gratitude list of things you are grateful for

Download 3 Free Self-Compassion Exercises (PDF)

These detailed, science-based exercises will equip you to help others create a kinder and more nurturing relationship with themselves.

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By filling out your name and email address below.

• You act assertively without guilt.
• You don’t dwell on the past.
• You see everyone as your equal.
• You don’t allow yourself to be manipulated.
• You recognize both positive and negative feelings and share them with others.
• You find yourself doing different things to achieve balance.
• You seek out people who are positive like yourself.
• You accept challenges as opportunities to grow.
• You can handle constructive criticism.
• You are proactive and communicate clearly.
• You value yourself.
• You value other people.

These may seem like little things, but they are actually big things. Doing something small, like acting assertively without being pushy or feeling guilty, is a sure sign of a positive self-image.

Living in the present moment is also powerful. Those who often feel bad about themselves spend a lot of time dwelling on past mistakes. If you can let the past go and move forward, you will feel much better about who you are.

Seeing everyone as your equal is another good sign you have a healthy self-image. People who feel bad about themselves often see other people as better than them. Knowing and recognizing that each of us is the same is a sure sign of a healthy person.

Those with a healthy self-image have learned to honor and recognize both positive and negative feelings without getting caught up in them.

Sharing your feelings with someone else can also help you feel better about what you are going through.

Working to build positive relationships and steering away from people who bring you down can also go a long way to boosting your self-image.

Other things that can be helpful include learning how to take criticism well, accepting challenges as a part of life, and learning how to value yourself.

All of these small things can go a long way to keeping your self-esteem and self-image positive.

It defines how we think and feel about ourselves based on our appearance, performance, and relationships. All of these factors play a crucial role when it comes to our happiness and fulfillment in life.

What are some questions we should ask ourselves when examining our self-image?

According to the Cleveland Clinic (n.d.), our self-image is dynamic and always changing. It tends to be a process that occurs over a lifetime.

Here are some questions you can ask yourself to gauge your self-image:

1. What do you like about yourself?

You might be surprised by how good it feels to sit down and reflect on what you like about yourself. Make a handwritten list, and don’t limit yourself to typical things like a nice smile. Try listing things like ‘strong legs’ or appreciating your ability to make time for others. Making this a daily or weekly habit can go a long way toward boosting your self-image.

2. Would you say that to your best friend?

The words you say to yourself every day can have a big impact. If you wouldn’t say something to your best friend, you shouldn’t say it to yourself. Try positive affirmations to move away from this destructive habit.

3. Do you show yourself that you are worthy?

If you don’t treat yourself to beautiful things every once in a while, you are missing out. Allowing yourself to buy something small or even taking a class you’ve wanted to take can make you feel genuinely worthy. In a family situation, you may often feel the need to prioritize the needs of other family members, but you need to look after yourself as well. Spoil yourself every once in a while.

4. Do you have healthy boundaries (Matson, 2016)?

Setting healthy boundaries is something we all need to do. Those who over-commit themselves and/or have difficulty saying no may get pushed around.

If you always apologize to people, you may fall into this category as well. It’s amazing how something simple like setting healthy boundaries can help improve your life and how you feel about yourself.

Children with low self-esteem are often self-critical and feel like they aren’t as good as other kids. They also tend to focus more on their failings than on things they do well. Those with a poor self-image might also lack self-confidence and doubt that they can do things well.

When kids feel good about themselves, they tend to have more confidence and try more new things. They are also much more likely to feel proud of the things they accomplish and can even deal with mistakes in a healthy way.

Children with poor self-image may feel very unsure of themselves and like they don’t fit in. As a result, others may treat them poorly, and they may have a hard time standing up for themselves.

Self-esteem and self-image can develop as early as a few months old, believe it or not. It tends to develop slowly over time. If a child gets positive feedback and a lot of attention and loving care, they take those same feelings with them as they get older.

Parents can help build self-esteem in children by:

• Helping children learn to do things by showing them
• Praising children when they truly deserve it
• Praising other things besides getting an A or being smart, such as having a good attitude or making progress
• Being a good role model and leading by example
• Avoiding negative criticism
• Focusing on strengths

Have a look at these Self-Esteem Books for informative material to help you increase kids’ self-esteem.

The invisible force – self-image – enables you to achieve great goals

There are a number of ways to improve your self-image, based on research. Here are a few examples:

1. Challenge your negative thoughts

Replacing negative thoughts with realistic, positive thoughts can improve self-image (Beck & Beck, 1972).

The first step is to notice negative thinking, challenge these thoughts, and then actively rephrase each in a more positive sense.

2. Practice self-compassion

Self-compassion can improve self-image, and also contribute to improved mental health. A study by Kirsten Nedd (Neff, 2003) found that self-compassion was positively associated with self-esteem.

Treating yourself like you would treat your best friend, is one way of improving your self-compassion.

3. Engage in self-reflection

Consistent and focused self-reflection not only leads to a better understanding of oneself, but also in improved self-image (Markus & Nurius, 1986).

Journaling is a great tool for such self-reflection, and doing this consistently will improve your own self-knowledge.

4. Seek out social support

Having supportive relationships with others can improve your self-image (Leary, 2007).

Ditch toxic relationships, and build and focus on positive relationships with those that care and support you.

5. Engage in physical activity

Regular physical activity can improve self-image and self-esteem (Blumenthal, 1989).

Various aspects are at play here, including improved mood, reduced stress, more confidence in your own body and abilities, and improved fitness.

Interestingly enough, it may be that the consistency of an exercise routine contributes more than the actual amount. Either way, depending on your baseline, moderate exercise such as brisk walking, cycling or swimming can improve your self-image (WHO, 2019; CDC 2020).

Here at PositivePsychology.com we have various exercises and worksheets that can be used to enhance self-image.

Besides this small sample, the Positive Psychology Toolkit© has over 450 tools and exercises to further help enhance self-image and for other practical positive psychology applications.

1. Understanding the inner critic

The goal of this exercise is to help you become more aware of your inner critic.

Examining self-critical thoughts and the way you talk to yourself can help you understand where these thoughts are coming from so you can learn to move away from them.

2. Letter of self-compassion

The goal of this intervention is to promote compassionate thoughts. The more you forgive and accept yourself, the easier it will be to deal with emotions and feelings you are struggling with.

These worksheets are also highly beneficial for enhancing self-image.

1. Reframing critical self-talk

This is a wonderful exercise for reframing hurtful thoughts. Most of us are very hard on ourselves. We don’t often stop to think about how much this hurts our self-image. This exercise can help you recognize those times when you are unkind so that you can soften your critical voice.

2. Writing about intensely positive experiences

Research shows us that merely writing about positive experiences can help enhance our mood. This tool involves writing about positive experiences for three days in a row. As you focus on wonderful positive, happy experiences, may start to feel better. These mood tracker charts and ideas can also benefit you over a longer period.

3. Character strength exploration

This worksheet involves reflecting on strengths that you have used in the past. This exercise can be used to enhance your knowledge and acceptance of your own strengths or envision yourself actively working on them.

Related: 12 Strength-Based Skills and Activities to Add to Your Practice

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

Try out these tests to determine the client’s current level of self-esteem.

1. Thoughts and feelings

This tool is based on Acceptance and Commitment Therapy.

Examining your feelings and assessing how in control you feel can help you find ways to enhance your self-image. This Thoughts and Feelings worksheet helps you evaluate various statements and assess your acceptance and control of your thoughts and feelings.

2. The Rosenberg Self-Esteem Scale

The Rosenberg Self-Esteem Scale is a 10-item scale that measures self-worth , both positive and negative, in terms of feelings about the self. All items are answered using a four-point Likert scale from strongly agree to strongly disagree.

The test is useful for measuring how satisfied you feel about yourself as well as how inclined you are to see yourself as a success or failure.

Our article which includes the Rosenberg Self-Esteem Scale , also shares various other self-esteem questionnaires.

The idea of self-image is vitally important. It impacts every area of life. Our self-image is something that develops throughout our entire life.

If you feel good about yourself, you will continue to build that positive self-image. If you don’t feel good about yourself and don’t take steps to counteract those feelings, your self-image will continue to deteriorate.

Nurturing your self-image is probably one of the best things you can do for yourself daily to help you live a happy and fulfilling life.

We hope you enjoyed reading this article. Don’t forget to download our three Self Compassion Exercises for free .

• Bailey, J. A. (2003). Self-image, self-concept, and self-identity revisited. Journal of the National Medical Association, 95 (5), 383–386.
• Beck, A. T., & Beck, J. S. (1972). Cognitive therapy and the emotional disorders . New York: International Universities Press.
• Blumenthal, J. A. (1989). Exercise and self-esteem. International Journal of Sport Psychology , 20(1), 1-16.
• Business Jargons. (n.d.). Self theory. Retrieved July 30, 2021, from https://businessjargons.com/self-theory.html.
• Centers for Disease Control and Prevention. (2020). Physical Activity Guidelines for Americans, 2nd edition .
• Cleveland Clinic. (n.d.).  Fostering a positive self-image.  Retrieved July 30, 2021, from https://my.clevelandclinic.org/health/articles/12942-fostering-a-positive-self-image
• Fennell, M. J. V. (2005) Low self-esteem. In A. Freeman, S. H. Felgoise, C. M. Nezu, A. M. Nezu, & M. A. Reinecke (Eds.), Encyclopedia of cognitive behavior Therapy (pp. 236–240). Springer.
• Leary, M. R. (2007). Social emotional regulation: The nature and function of self-presentational goals. Self and Identity, 6(2) , 131-145.
• Lyness, D. A. (Ed.). (2018, July). Your child’s self-esteem (for parents). Nemours KidsHealth . Retrieved July 30, 2021, from https://kidshealth.org/en/parents/self-esteem.html.
• Markus, H., & Nurius, P. (1986). Possible selves. American Psychologist, 41(9) , 954.
• Matson, A. (2016, July 6). 4 Questions to ask yourself to improve self esteem. Annabelle Matson. Retrieved from https://annabellematson.com/cultivating-self-esteem/.
• Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity , 2(2), 85-101.
• World Health Organization. (2019). Global Recommendations on Physical Activity for Health.

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The GW Hatchet

Are you human? Yes!

Email address:

Essay: Finding peace with my body image

Rachel Armany, a freshman majoring in journalism, is a Hatchet opinions writer.

Early memories have the power to shape who you are. Everyone has experienced specific things that have influenced how they act and think as an adult. Unfortunately, in my life, many of my formative moments centered around my struggles with body image.

For most of my life, I have been very aware of how others perceive the way I look. My tendency to analyze social interactions in several aspects of my life is sometimes helpful, but often forces me to be harder on myself and the way I look. Ever since I was in high school, whenever I’m around someone I don’t know well – perhaps at a job interview or a school orientation – I actively use body language to make myself appear thinner.

I’m not unique in disliking parts of myself. Most people have things they wish they could change about their appearance. But my size isn’t just something I’ve struggled with “liking.” From a young age, I have believed my weight and appearance were how I would be defined and would dictate how others treat me. I began to think that any weight I gained would just be more of a reason for people to dislike me and that any weight that I lost would account for my popularity.

I never thought less of anyone else who gained weight – it was a completely personal struggle. When it came to my body, I felt like I had to compensate: I had to be funny or smart or artsy to avoid being defined by my physical appearance.

I started to notice that my body didn’t look like my friends’ when I was in fourth grade. I remember sitting with my best friend and asking, “Do you think I’m fat?” Given our age and lack of any education or discussion on body image, she was startled by my question and immediately responded, “No, of course not.” But her response didn’t comfort me. I felt like she said those words out of pity. My friend didn’t mean any harm. In fact, she probably meant to make me feel better. But since then, I have been hyper aware of my body because I realized that the way I see myself isn’t the same as how others see me.

My confidence in my body and weight hasn’t always been dictated by the number on a scale or by the way I feel. But rather, hearing people talk about weight gain as a negative has affected how I feel about myself. One friend always used to tell me I’m on “the good side of plus-sized.” Although that might be an innocent enough statement, all it does is tell me that I’m overweight but not in an aesthetically displeasing way. The statement indirectly warns me of the “bad side of plus-sized” – the scary fate that is being overweight enough to claim the title of “the fat girl.”

Being on the “good side of plus-sized” comes with complications. My mom’s friends used to question her on what she let me eat because they feared I would “get fat.” In middle school, I felt like I had to prove to my friends that I was active and healthy. And even today, I worry over normal weight fluctuations – all to try and avoid people sharing their “concerns” with my size. Although those people might think they’re just looking out for me, they should not feel compelled to comment on my weight if I am not at risk for health problems.

Discussing body image is difficult, especially as a young girl, and even now as an adult. Talking about insecurities is always scary. But with body image, people are quick to tell you that things are just in your head if they aren’t expressing their concerns about you. Even today, hearing things like, “You’re not even fat” does little to help me. Hearing that confirms that if I were a bit heavier I should feel bad about myself and makes me even more fearful that people will judge me for gaining weight.

What I have found to be most helpful is when people allow me to speak openly about why I feel the way I do about my body and talk with me about accepting myself – not about changing it. For example, a positive conversation is one that encourages me to exercise because it makes me feel better, not because I should lose some extra weight. Those conversations are the ones that contribute to my self confidence, because I feel that my voice is being heard, even though the discussion may be more uncomfortable than a friend simply saying I’m not fat.

I understand that sometimes friends or family members may not always know how to respond to someone struggling with the way they look. Those closest to us love us the way we are and want us to accept ourselves, too. So I remain patient with the people in my life, but I am also honest with them. I try to let people know as often as I can when I feel like they are not taking an issue seriously or they are attempting to take the easy way out of an awkward encounter. Ultimately my problems are my own – it is up to me to work on them – but having these conversations with people who care about me helps.

Though my personal struggle with my weight is ongoing, I have made great strides in learning how to live with the body I have. I am beginning to listen to my body and understand how it works in order to develop a healthy lifestyle. I hope to stop overanalyzing and keep developing my confidence, instead of treating a number on a scale as the key to a better life.

Want to publish a personal essay? Submit your idea.

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While spelling and grammar is important (yes, use spell-check!), we truly value your honesty and authenticity. Personal essays should be between 300 and 500 words (roughly a half of a page to a page of typed writing). If you want to get the process started you may submit your personal statement in advance of your application by emailing it (as an attachment or just in the body of the email) to [email protected] .

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Running Has Taught Me to Appreciate What My Body Can Do, Not What Size It Is

Growing up, I was always small and scrawny. I never really noticed my body size until I started high school. I remember hearing people say, "Oh, you're so tiny. How do you do that?" I took pride in being small — something I feel ashamed about now — and the pressure of maintaining that body size led me to be careful about what I ate as I became an adult.

I didn't play sports back then, but my brother ran cross country in high school, and I remember that he would come home stinky and covered in mud. I thought, "This is so silly! Why would you choose to run?" I didn't "get it" until my boyfriend started training for a marathon in 2014. I was 25, and I wanted to understand what he was doing when he left the house for hours at a time. So I just tried running one mile. It was hard, but I kept at it because I wanted to be supportive. That's really why I wanted to get into running.

At the time, I lived near a park with a one-mile loop. I specifically remember the first time I finished that course and didn't feel absolutely exhausted. I think I looked around to see if anyone else was witnessing this moment. It felt both so big and so ordinary at the same time: so big because it was a new feeling; so ordinary because it was already part of a new habit. It was exciting and validating to literally feel the progress of something that had been really hard getting easier and easier.

When you start running, you improve fast . You're running half a mile, then one mile, then one-and-a-half, then two, then three. I started tagging along on my boyfriend's miles, and one day, as we slowed to a jog, he said: "Do you know how long that was? Five miles." Just like when I finished that one-mile loop, this felt like a huge milestone. By then, I was well and truly hooked; I ran the Army Ten-Miler that fall.

Around the same time, I started rethinking my relationship with my body. Before, my approach to eating was "less, less, less." I never had a huge appetite to begin with, but looking back I realize I'd also unconsciously internalized the social pressure to stay small.

But as I began to run more , I realized food is fuel. Making that connection between food and running outcomes was an aha moment. Eating stopped being about controlling the size of my body, and started being more about how to best optimize my performance at this sport that I'd come to love so much.

I was still thin, but I knew that I needed fuel to feel strong on my runs. I've never been a breakfast person, but I started making myself eat a fruit bar before my morning runs. When I was out, I would set an alarm on my phone and eat energy chews every 30 minutes.

I logged two major races in my first two years as a runner: the Marine Corps Marathon in 2015 and Grandma's Marathon in 2017. I made an ambitious goal for the latter event — one that I missed, which ultimately destroyed my relationship with running for a while. I took two years off, and that's when my body really started to change.

I wasn't a "skinny" woman anymore. I no longer heard the "oh you're so tiny" comments. At first, it was an odd, even uncomfortable feeling. Then, a friend who was doing some photos for me — which I felt fairly self-conscious about — admired my muscly calves. Her words stuck with me, and some time later I had another perspective shift, similar to my earlier realization about food being fuel: Heck yes, my calves have grown! Although I wasn't running much at the time, during the previous two years they'd taken an enormous amount of total force over the course of my runs. I was able to celebrate their strength as a result of — even an homage to — my love for the sport.

But our relationships with our bodies ebb and flow, and during the COVID-19 pandemic , I entered an ebb. I felt tired. My depression got worse, and I felt stuck in a vicious cycle: my body wasn't achieving anything for me, and so I wasn't treating it like the amazing machine it is. I felt trapped in it instead of empowered by it.

For several years, I wasn't in a great place with my body image. This discouraged me from getting back into running because I started to think of myself as "out of shape."

But as the pandemic dragged on, I — like so many people — needed a reason to leave the house every day. So I decided to return to running. I started from scratch, using a Couch to 5K program. This time, I felt more empowered and educated. I strength trained and focused on nutrition. I laced up more consistently than I ever had before.

Now, I think my body is probably the same size or even bigger than it was during my break from running, but my relationship with it is totally different. It's strong. I'm not necessarily faster, but I have more energy and passion for what I'm doing.

There's this hill at the end of my regular route. In just the last few weeks, I realized that I've been finishing my runs with my heart rate in an easy zone . Going up that hill is no longer a problem, even though I used to dread it. That's strong.

I've now raced three of four of my spring races, with the Marine Core Historic Half this Sunday. I haven't hit any personal records so far, but I've never completed this many hard-effort runs back-to-back.

face Now when I hear comments like, "Wow, your legs are so strong!" I can take them as the compliments they are . I think the biggest takeaway for me is to focus on what my body can do, not what it looks like — and running helps me keep that perspective.

— As told to Kells McPhillips.

Kells McPhillips is a health and wellness writer living in Los Angeles. In addition to PS, her journalism has appeared in The New York Times, Well+Good, Fortune, Runner's World, Outside, Yoga Journal, and others. On the brand side, she regularly works with Peloton, Calm, and Equinox.

• Personal Essay

The families risking everything to keep Ukraine’s trains running – photo essay

Dutch photographer Jelle Krings has been documenting the workers of the Ukrainian railway since the war began. Here, he revisits the families that have kept a war-torn country moving, often to great personal sacrifice

• Words and pictures by Jelle Krings

I n the early hours of 24 February 2022, when Russian bombs and rockets struck Ukrainian cities and infrastructure throughout the country, railway workers boarded trains heading east. Determined to get as many people as possible to safety , they would end up evacuating millions to Ukraine’s borders in the west.

Ukraine’s new railway chief Yevhen Liashchenko was in the team that guided the network through the first stages of the war. He says his people acted not because they were instructed to but because “they didn’t know any other way”. There was no time for bureaucracy, “decisions were made by the people on the ground, and they love the railway, not as a business but as a family”.

It takes more than 230,000 people to keep the trains running in Ukraine.

The railway station in Lyman, Donbas, destroyed by shelling

Yevhen Liashchenko, chief executive of Ukrainian railways, has been leading Ukraine’s 230,000 railway workers through the war

Together they run a vast railway network of more than 15,000 miles (24,000km) of track, one that has been invaluable for Ukraine’s ability to withstand the invasion. Despite continual bombing, the network has largely remained operational. Damage to the tracks is swiftly repaired, and shell-hit critical infrastructure is promptly restored.

Over two years, we followed families and workers living by the tracks near the frontlines to find out how the war and the struggle to keep the trains running is shaping their lives.

The Neschcheryakovas

Nadiya Neschcheryakova works as an attendant at a railway crossing in Bucha, about 10 miles from Kyiv. She works in shifts, sharing her post with her mother and two other women. On the morning of the invasion, the sound of explosions pierced the sky above the thick pine forests surrounding her home. She went to work anyway. A few days later, her post at the railway crossing was occupied by Russian troops. Her home in the next village along the track was now at the frontline of the war.

Nadiya Neschcheryakova operates her railway crossing in Bucha, near Kyiv . A freight train passes transporting materials such as wood for possible use in Ukraine’s defensive efforts along the frontline

Remnants of the Neschcheryakovas’ family house, destroyed by shelling, lie in the yard at Spartak, Kyiv oblast

Nadiya Neschcheryakova with her husband, Yuriy, their daughter Kateryna and grandson Andriy. Yuriy built a new house after their home was destroyed by shelling early in the war

With her husband, daughter and grandson, Nadiya managed to flee to the west where they stayed for a month waiting for the Russian withdrawal from Kyiv. When they returned home, they found their home had been reduced to rubble.

The Petrovs

When the city of Kherson was liberated after nine months of Russian occupation in November 2022, Oleksandr Petrov was sent on a mission to repair the tracks leading to the city. When he set out in a van with a team of repairmen in the morning, he knew the risks: the fields along the tracks were heavily mined in an attempt to slow the Ukrainian advance.

Railway workers wash their wounds after driving over a mine in the Kherson region, 13 November 2022. They were carrying out repair works just days after Kherson was liberated. Oleksandr Petrov lost a leg in the incident

Oleksandr shows his prosthetic leg to workers in a railway repair team in Voznesensk, Mykolaiv oblast. Since his injury, Oleksandr has been given a desk job

Oleksandr Petrov at his parents’ house in Voznesensk. Family members spend a day at the cemetery to maintain their relatives’ graves and pay their respects

Russian troops were expected to start shelling the city once they’d had a chance to regroup on the other side of the Dnipro River. The civilians left in the city would have to be evacuated by train, so Oleksandr went anyway. Later that day, Oleksandr lost his leg after they drove over a Russian anti-vehicle mine.

The Lyman community

When Ukrainian troops recaptured the railway hub of Lyman from Russian troops in November 2022, it had been under Russian occupation for six months. Since then, it has been on the frontline of the war in Ukraine’s Donbas region. Yet, a small community of railway families continues to live in the basements of their battered apartment buildings on the outskirts of the city.

The Rosokha family mourn the death of Nina Rosokha, who was killed by a Russian artillery strike on Lyman. Nina had worked in a railway service department, her husband was a train driver for 36 years. During the funeral, sounds of fighting could be heard in the nearby Kreminna forest

A forest on the outskirts of Lyman smoulders after shelling. Firefighters do not go into the forests for fear of mines

Fedya, 13, plays his accordion outside the apartment building where he lives with his mother and grandmother, both of whom work for the railway. Evelyna, 12, with one of her cats

The families in the community stay underground most of the time. The frontline is too close for the air raid alert system to be effective, and artillery and missiles can strike at any moment. The community have paid a heavy price in the war . Railway worker Nina Rosokha was killed on her way to the post office in a Russian artillery strike on a market. During another attack, Lyubov Surzhan’s top-floor apartment was obliterated. A piece of shrapnel skimmed Fedya’s head during a strike on a nearby railway depot. Yet the railway is their home and, despite the danger, they don’t want to leave.

The Mykolaychuks

The Mykolaychuk brothers live in an apartment building in the centre of Podilsk. Both are fifth generation locomotive drivers. Before the invasion, their jobs were mostly local, transporting grain from the region to the port of Odesa. Now, they go farther east towards the frontlines of the war, driving evacuation trains and weapons transports.

Alla Valeriyivna Mykolaychuk in Podilsk with her daughter and niece, both aged one

They don’t get paid if they don’t work, and jobs have become less frequent since the war. With money hard to come by, they have had to sell their family car to make ends meet.

The Tereshchenkos

Olha Tereshchenko survived a Russian attack on a convoy of civilians fleeing the then occupied city of Kupiansk. Her husband and five-year-old son were killed. Consumed with grief, she now works at a railway office in Kharkiv and gets support from her fellow workers there. Urns containing the ashes of her husband and son still sit on a shelf in a nearby crematorium. She hopes to bury them near their home in Kupiansk one day, when the frontline is further away.

Olha Tereshchenko in Saltivka, the area of Kharkiv where she now lives

Olha’s husband and son, photographed as a baby, were killed in a Russian attack on a civilian convoy. Olha is overcome when she visits their remains in a nearby crematorium: she hopes one day to bury her husband and son near their home in Kupiansk

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Sudden Resignations. A Leaked Letter. What’s Happening Inside Miss USA?

Noelia Voigt’s announcement this week that she was stepping down as Miss USA set off a string of departures and prompted larger questions about the inner workings of the organization.

By Madison Malone Kircher

When the reigning Miss USA, Noelia Voigt, announced this week she would be resigning from her position, she cited her mental health and wrote about her gratitude for the opportunity.

“As individuals, we grow through experiencing different things in life that lead us to learning more about ourselves,” she wrote on Instagram on Monday.

But an internal resignation letter by Ms. Voigt to Miss USA leadership and the Miss Universe Organization, obtained on Friday by The New York Times, presented a much darker picture.

In the eight-page letter, Ms. Voigt, who represented the state of Utah and was crowned in September, described “a toxic work environment within the Miss USA Organization that, at best, is poor management and, at worst, is bullying and harassment.” She also complained in her letter that the organization had delayed making good on her prize winnings.

The Miss USA Organization did not respond to request for comment.

Ms. Voigt’s departure has spurred at least two other resignations. UmaSofia Srivastava, Miss Teen USA, announced she was stepping down from her role on Wednesday. Arianna Lemus, who represented Colorado at Miss USA in 2023, said on Friday she was resigning in solidarity after seeing Ms. Voigt’s post.

“That was a call to help,” Ms. Lemus, 27, said in an interview.

The sudden departures have touched off wider speculation in the pageant world that crowned winners are legally barred from speaking freely about their experiences with the Miss USA Organization. Many of Ms. Voigt’s past competitors, including Ms. Lemus, shared a statement demanding that she be released from any nondisclosure agreements.

In her resignation letter, Ms. Voigt said she experienced an incident of sexual harassment when, during a Christmas parade last year in Sarasota, Fla., a driver made inappropriate comments toward her.

She said in her letter that the organization failed to support her when she reported the incident.

Ms. Voigt went on to write that serving as Miss USA took a toll on her health, adding that she now struggled with anxiety and took medication to manage her symptoms.

She said she had begun experiencing “heart palpitations, full body shakes, loss of appetite, unintentional weight loss, loss of sleep, loss of hair and more.”

Some people believed Ms. Voigt’s Instagram post announcing her resignation contained a secret message. The first letter of each of the first 11 sentences of the statement spell the phrase “I AM SILENCED,” which some have interpreted as a signal that Ms. Voigt is unable to speak openly about her experience.

Just a few days after Ms. Voigt’s announcement, Ms. Srivastava, who was crowned Miss Teen USA in 2023, also resigned from her post .

“After careful consideration, I have decided to resign as I find that my personal values no longer fully align with the direction of the organization,” Ms. Srivastava, who represented the state of New Jersey at the Miss Teen USA pageant in September, wrote on Instagram.

Her post included a quote from the German philosopher Friedrich Nietzsche: “There are no beautiful surfaces without a terrible depth.”

“I know all of us who love the program want to rush out and do something,” Laylah Rose, the president and chief executive of the Miss USA Organization, wrote in an email to The Times earlier this week, regarding Ms. Voigt’s and Ms. Srivastava’s resignations. “My goal is to provide truly helpful steps we can take together.”

“Our all-encompassing goal at Miss USA is to celebrate and empower women,” Ms. Rose added, saying she was taking “these allegations seriously.”

Through a representative, both Ms. Srivastava and Ms. Voigt declined to comment, citing a nondisclosure agreement. (A copy of the 2023 Miss USA contract obtained by The New York Times appears to bar signees from disclosing any information about Miss USA while employed by the organization.)

After Ms. Voigt’s announcement, several of her fellow Miss USA 2023 competitors posted a statement on Instagram demanding that the Miss USA Organization release Ms. Voigt from any such agreement.

Juliana Morehouse, who competed at Miss USA representing Maine and lives in South Carolina, said in an interview with The Times that the letter originated in a group chat of 2023 participants who were “shocked and saddened” to hear of Ms. Voigt’s resignation. On a Zoom call, they hashed out the message they wanted to share in support of Ms. Voigt.

(Ms. Morehouse did not provide an exact figure but said the number of women who wrote and shared the letter comprised a majority of the 51 competitors at Miss USA in 2023.)

Claudia Michelle Engelhardt, who stepped down from her role as social media director for Miss USA this month, said she felt the Miss USA participants were unfairly pressured into signing their contracts.

“It was pretty much, ‘You have to sign this or you’re not going to compete,’” Ms. Engelhardt, 24, said. “You just worked your butt off to get here. You won your state. What, are you not going to go because you don’t want to sign a contract? They are basically holding you hostage, for lack of a better term, to sign this contract.”

Ms. Morehouse said she was given “a little over 24 hours” to review the contract.

“I don’t think any of us sought legal representation to review it with us,” she said in an interview with The Times. “We had never heard of such an ironclad NDA being implemented in previous years, because this was the first year of the new leadership.” (Ms. Rose became president of the organization last year.)

She emphasized that while her personal experience with Miss USA was a positive one, she hoped speaking out would ensure that was the case for all participants in the future.

Ms. Lemus, the former Miss Colorado USA, said she saw some irony in how Miss USA appeared to be operating.

“This is an organization that preaches women’s empowerment,” she said.

Madison Malone Kircher is a Times reporter covering internet culture. More about Madison Malone Kircher

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