How to Deal with a Bad Body Image Day
If you’re like the majority of the population, you’ve struggled with body image before, whether it’s been a day here and there or consistently over a longer period of time. Especially with summer right around the corner, you might be thinking about your body more often as you wear fewer clothes.
But first, it’s important to understand what body image is. We often see it portrayed as someone happy smiling back at their reflection in the mirror, but it’s more than that!
Body image refers to a person's perception, thoughts, feelings, and attitudes towards their own body. It encompasses how individuals perceive the shape, size, weight, and appearance of their bodies, as well as the emotions and beliefs associated with those perceptions.
There is a connection to your mental health and body image. Poor body image is a common feature in various eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder. Other mental health conditions such as anxiety disorders, substance abuse disorders, mood disorders, depression and low self-esteem can excacerbate negative body image.
Addressing and improving body image is an essential part of eating disorder treatment. It involves helping individuals develop a more realistic and positive perception of their bodies, fostering self-acceptance, challenging societal beauty standards, and promoting a healthy and balanced relationship with their own bodies. Building body acceptance and positive body image is crucial in supporting recovery and long-term well-being for individuals struggling with eating disorders.
What can you do on a bad body image day?
You’re bound to have a bad body image day. Improving body image is a gradual process that involves shifting negative perceptions and developing a more positive and accepting relationship with your body. Here are some strategies to help improve body image:
Practice Self-Compassion: Be kind and gentle with yourself. Treat yourself with the same understanding and compassion you would extend to a friend. Focus on your strengths, accomplishments, and unique qualities beyond physical appearance.
Challenge Negative Thoughts: Recognize and challenge negative thoughts or beliefs about your body. Replace them with positive and realistic affirmations. Remember that beauty comes in diverse shapes, sizes, and forms.
Surround Yourself with Positivity: Surround yourself with positive influences that promote body positivity and self-acceptance. Follow social media accounts and read books or articles that celebrate diverse bodies and challenge unrealistic beauty standards.
Appreciate Your Body's Functionality: Shift the focus from how your body looks to what it can do. Appreciate and celebrate your body's abilities, whether it's strength, flexibility, endurance, or other physical achievements.
Engage in Mindful Movement: Engage in physical activities that you enjoy and that make you feel good. Focus on how movement energizes and nourishes your body rather than using exercise solely as a means of changing your appearance.
Practice Mindful Eating: Cultivate a healthy and intuitive approach to eating. Listen to your body's hunger and fullness cues, choose foods that nourish and satisfy you, and let go of restrictive or guilt-inducing thoughts around food.
Surround Yourself with Support: Seek support from friends, family, or a therapist who can provide encouragement, understanding, and validation. Join support groups or communities where you can connect with others who share similar experiences.
Limit Exposure to Triggering Content: Reduce exposure to media, advertisements, or content that promotes unrealistic beauty ideals or triggers negative body image. Be mindful of the media you consume and choose sources that prioritize diverse representation and body positivity.
Practice Body Appreciation: Take time to appreciate and care for your body. Engage in self-care activities that promote body acceptance, such as nurturing skincare routines, wearing clothes that make you feel comfortable and confident, or engaging in body-positive affirmations or mirror work.
Seek Professional Help: If negative body image persists and significantly affects your well-being, consider seeking professional help from a therapist or counselor specializing in body image and eating disorders. They can provide guidance, support, and evidence-based techniques to help you improve your body image.
Remember, improving body image is a personal journey, and progress may take time. Be patient and kind to yourself as you work towards cultivating a positive and accepting relationship with your body.
By working with a dietitian who follows a non-diet approach, you can develop a healthier and more positive relationship with your body. They will help you shift your focus to self-care, body acceptance, and overall well-being, leading to improved body image and a more fulfilling life beyond societal beauty standards.
Learn more about what it would look like to work together, click here to book a consultation call.
