Breast awareness begins with understanding and embracing your body. When you feel good about your body, it becomes easier to care for it and give it the attention it deserves.
Why Breast Awareness Matters
According to the American Cancer Society, when breast cancer is caught early before it has spread, the 5-year relative survival rate is 99%[1]. One way to help with early detection is familiarising yourself with how your breasts look and feel.
Your breasts change as you navigate different stages of life[2][3]. It is important to stay connected with your body and know what is normal for you. More than anyone, you know your body best.
Breast awareness is self-care[4]. Self-care is not just about treating yourself to a good meal or a massage—it can also mean taking charge of your breast health. Regularly checking your breasts can help you confidently pick up unusual changes[5]—much like how you would notice a lump in the pillow that you sleep on every night.
The Effects of Negative Body Image
Breast awareness is built on a caring, respectful and appreciative attitude towards your breasts and body[6]. Multiple studies have shown that dissatisfaction towards one’s breast size or body can make it harder to be breast aware[7][8]. When you feel disconnected from your body, it may be harder to look at or touch your breasts with care.
It’s easy to neglect your body’s needs if you are preoccupied with its “flaws” or feel uncomfortable in your own skin. Shifting towards a more positive or neutral relationship with your body can lead to better care and increased awareness.
How to Appreciate Your Body
Your body carries you through life. Everyone has the right to feel comfortable and confident in their own skin regardless of shape, size or appearance. Here are some ways to build a better relationship with your body.
1. Catch Negative Self-Talk
Pay attention to the language you use when speaking or thinking about your body[9]. Small, seemingly harmless comments like “I feel fat today” or “This dress does not look good on me” can reinforce insecurities and make you feel worse[9].
Try to catch these moments and shift to kinder, more accepting language. Surround yourself with loved ones who can uplift and support you.
2. Focus on What Your Body Does
Instead of focusing on how your body looks, try thinking about it in functional terms[9][10]. Appreciate what it does for you—whether it’s carrying you through the day, helping you hug loved ones, or allowing you to experience what life has to offer.
Practise gratitude by writing down one thing your body has done for you each day, and reflect on how it makes you feel[10].
3. If You Can’t Be Body Positive, Be Body Neutral
It can be difficult to like what you see in the mirror if you’ve struggled with body image. If body positivity feels out of reach, aim for body neutrality. This means accepting and caring for your body, regardless of how it looks[10].
Adopting body neutrality can be a stepping stone towards body acceptance and help you move away from negative, judgmental and potentially dangerous thoughts towards your body[10].
4. Being Patient with Yourself
Becoming comfortable in your own skin is a process, so embrace being a work-in-progress and not perfection. If you feel overwhelmed or find it especially difficult, you can try seeking help from trusted friends and family, a therapist or other health professionals[10].
5. Educate Yourself
A part of body positivity is respecting your body by attending to its needs and engaging in healthy behaviours[11]. Empowering yourself with knowledge about your breast health—such as how to perform self-examinations and understanding what signs to look out for—can help you help you own your health and well-being.
Steps for Breast Self-Awareness
Everyone’s breasts are different, and self-awareness can help you identify changes. Examine your breasts a few days after your period, when your breasts are least likely to be swollen and tender[3].
1. Stand in front of the mirror with your arms on your hips, look for changes such as[2][5]:
- A lump or swelling in the breast, chest or armpit
- Changes in breast size or shape that are not normal for you
- Nipple changes such as pain, redness or discharge
- Skin changes such as redness, thickening or dimpling
- Sore or ulcers on your chest
2. Using the first few pads of your fingers, press down and move in a circular motion across each breast or side of your chest.
3. Feel around and over each nipple, paying attention to any signs of fluid coming out from them.
You can also perform a self-check while in the shower or lying down[2]—find what feels most comfortable for you and make it part of your routine.
While breast changes like lumps do not necessarily mean cancer, you should speak with your doctor if you notice anything unusual[2]. Self-examinations are not a replacement for regular screenings, however they are still a proactive way of staying in tune with your body.
Remember, your body deserves to be appreciated and cared for. Cultivating a positive or neutral relationship with it and practising breast awareness can help you take control of your health. This season, take time to connect with your body and gift yourself the knowledge of self-awareness.
References
[1] American Cancer Society, Survival Rates for Breast Cancer
[2] NHS, How to Check Your Breasts and Chest
[4] Solis Breast Care & Surgery Centre, Why You Should Prioritise Your Breast Health
[5] Ministry of Health Singapore, Health Promotion Board, Breast Cancer
[8] Body (dis)satisfaction and health screening behaviors: A systematic review of observational studies
[9] Mental Health Foundation, How can we protect, promote, and maintain body image?
[10] Butterfly, Body Neutrality: What is it and why is it important?
