diff --git a/src/utils/imageCompress.ts b/src/utils/imageCompress.ts
new file mode 100644
index 0000000..58477d8
--- /dev/null
+++ b/src/utils/imageCompress.ts
@@ -0,0 +1,61 @@
+/**
+ * 图片压缩工具 —— 头像上传前的前端预压缩，降低网络延迟
+ *
+ * 头像展示尺寸很小（会话列表 38px、成员/消息 30px、编辑预览 96px），
+ * 上传前压成 AVATAR_UPLOAD_SIZE 见方的 JPEG，可显著减少请求体体积。
+ */
+
+/** 头像上传目标边长（正方形，px） */
+export const AVATAR_UPLOAD_SIZE = 50
+
+/** 载入图片为可绘制源（优先 ImageBitmap，回退 HTMLImageElement） */
+async function LoadImageSource(file: File): Promise<ImageBitmap | HTMLImageElement> {
+  if (typeof createImageBitmap === 'function') {
+    return await createImageBitmap(file)
+  }
+  const url = URL.createObjectURL(file)
+  try {
+    return await new Promise<HTMLImageElement>((resolve, reject) => {
+      const el = new Image()
+      el.onload = () => resolve(el)
+      el.onerror = () => reject(new Error('图片解码失败'))
+      el.src = url
+    })
+  } finally {
+    URL.revokeObjectURL(url)
+  }
+}
+
+/**
+ * 将图片居中裁剪为正方形并缩放为 Size×Size 的 JPEG File。
+ *
+ * - 透明区域以白色填充（JPEG 不支持透明，避免出现黑底）
+ * - 非图片、canvas 不可用或解码失败时原样返回，保证上传不中断
+ */
+export async function compressImageSquare(file: File, Size = AVATAR_UPLOAD_SIZE): Promise<File> {
+  if (!file.type.startsWith('image/')) return file
+  try {
+    const source = await LoadImageSource(file)
+    const canvas = document.createElement('canvas')
+    canvas.width = Size
+    canvas.height = Size
+    const ctx = canvas.getContext('2d')
+    if (!ctx) return file
+    // 居中裁剪正方形后缩放
+    const side = Math.min(source.width, source.height)
+    const sx = (source.width - side) / 2
+    const sy = (source.height - side) / 2
+    ctx.fillStyle = '#ffffff'
+    ctx.fillRect(0, 0, Size, Size)
+    ctx.imageSmoothingEnabled = true
+    ctx.imageSmoothingQuality = 'high'
+    ctx.drawImage(source, sx, sy, side, side, 0, 0, Size, Size)
+    if (typeof ImageBitmap !== 'undefined' && source instanceof ImageBitmap) source.close()
+    const blob = await new Promise<Blob | null>((resolve) => canvas.toBlob(resolve, 'image/jpeg', 0.9))
+    if (!blob) return file
+    const base = file.name.replace(/\.[^.]+$/, '')
+    return new File([blob], `${base}.jpg`, { type: 'image/jpeg', lastModified: Date.now() })
+  } catch {
+    return file
+  }
+}
diff --git a/src/views/Profile.vue b/src/views/Profile.vue
index bee15c7..71b64ae 100644
--- a/src/views/Profile.vue
+++ b/src/views/Profile.vue
@@ -16,6 +16,7 @@ import { computed, ref } from 'vue'
 import { ElMessage } from 'element-plus'
 import { useUserStore } from '@/stores/user'
 import { getAvatarUrl, uploadAvatar, modifyPersonalConfig, modifyPassword } from '@/api/auth'
+import { compressImageSquare } from '@/utils/imageCompress'
 
 const userStore = useUserStore()
 
@@ -40,7 +41,8 @@ async function handleAvatarChange(e: Event): Promise<void> {
   if (avatarUploading.value) return
   avatarUploading.value = true
   try {
-    await uploadAvatar(file)
+    // 前端预压缩为 50×50 JPEG，降低上传体积与延迟（后端仍会再规范化）
+    await uploadAvatar(await compressImageSquare(file))
     avatarVersion.value++
     ElMessage.success('头像修改成功')
   } catch {
diff --git a/src/views/talk/Talk.vue b/src/views/talk/Talk.vue
index 03255fb..b310ccf 100644
--- a/src/views/talk/Talk.vue
+++ b/src/views/talk/Talk.vue
@@ -50,6 +50,7 @@ import {
   subscribeTalkEvent,
   emitTalkEvent,
 } from '@/utils/talkSocket'
+import { compressImageSquare } from '@/utils/imageCompress'
 import GroupCreateDialog from './GroupCreateDialog.vue'
 import TalkAvatar from './TalkAvatar.vue'
 
@@ -765,7 +766,8 @@ async function OnAvatarPicked(event: Event): Promise<void> {
   }
   AvatarUploading.value = true
   try {
-    const result = await uploadTalkAttachment(file)
+    // 前端预压缩为 50×50 JPEG 后上传，降低体积与延迟
+    const result = await uploadTalkAttachment(await compressImageSquare(file))
     AvatarSHA1.value = result.SHA1
     AvatarPreview.value = buildTalkAssetUrl(result.SHA1)
   } catch {