Improving Body Image: 8 proven strategies
Body image is a complex concept that significantly impacts our overall well-being. It refers to how we perceive, think, and feel about our bodies. Understanding body image and how to cultivate a better relationship with our bodies is crucial for mental and emotional health.
According to the National Eating Disorders Association (NEDA), body image encompasses:
What you believe about your own appearance (including your memories, assumptions, and generalizations).
How you feel about your body, including your height, shape, and size.
How you sense and control your body as you move. How you physically experience or feel in your body.
The Impact of Body Image
Body image affects various aspects of life, including self-esteem, mental health, and social interactions. A negative body image can lead to dissatisfaction, anxiety, depression, and disordered eating behaviors. Conversely, a positive body image fosters self-acceptance, confidence, and overall well-being.
Strategies to Improve Body Image and Self-Acceptance
Practice Self-Compassion: Treat yourself with kindness and understanding, especially when you’re feeling critical about your body. Replace negative self-talk with affirming and supportive language.
Example: Instead of saying, “I hate how I look in this outfit,” try, “I appreciate how my body allows me to do so many things.”
Focus on Function, Not Just Appearance: Appreciate your body for what it can do, not just how it looks. Recognize the strength and abilities that your body provides, such as walking, dancing, or hugging loved ones.
Example: Acknowledge that your legs are strong for helping you run and not just criticize them for their appearance.
Curate Your Media Exposure: Be mindful of the media you consume. Follow body-positive accounts and limit exposure to images and messages that promote unrealistic body standards.
Example: Unfollow social media accounts that make you feel bad about your body and follow those that promote diverse and realistic body representations.
Surround Yourself with Positive Influences: Spend time with people who appreciate you for who you are and not just how you look. Supportive friends and family can reinforce positive body image.
Example: Engage with communities and groups that celebrate body diversity and positivity.
Engage in Body-Positive Activities: Participate in activities that make you feel good about your body, like dancing, yoga, or hiking. Focus on enjoyment and how your body feels rather than how it looks.
Example: Join a yoga class that emphasizes mindfulness and self-acceptance over achieving a certain look or pose.
Challenge Negative Thoughts: When negative body thoughts arise, question their validity. Ask yourself if these thoughts are based on reality or distorted perceptions.
Example: If you think, “I’ll never look good enough,” counter it with, “I am more than my appearance, and I am worthy of love and respect as I am.”
Set Realistic Goals: Avoid setting unrealistic body goals influenced by societal pressure. Focus on personal, achievable health and wellness goals that make you feel good and are not solely about appearance.
Example: Aim to improve your stamina or strength rather than trying to fit into a certain size of clothing.
Seek Professional Support: If body image issues are significantly affecting your life, consider working with a therapist and/or dietician. Professionals can provide strategies and support to help improve your body image and overall mental health.
Example: A therapist that specializes in body image concerns can help you explore the factors that have impacted your body image as well as strategies to have a more neutral and accepting attitude towards your body.
