4 Ways to Combat Negative Body Image
97% of women have at least one negative thought about their body daily, and 80% or more are dissatisfied with their physical appearance or struggle with body image. Sadly, these statistics are not exactly surprising, as we have learned to be critical, and hyper aware of our bodies. It is not always obvious the ways people communicate the value they place on physical appearance. This can be shown through compliments relating to physical appearance, negative comments when looking at a photo or in a mirror, discussing the newest diet fads, or bringing attention to the amount of or type of food someone is eating.
Body image can be impacted by so many factors; family, social media, and peers, just to name a few. It is important to be aware of what you consume, and what you allow to have an impact on your view of your body. It is not always easy to recognize, but body image can also begin to play a role in overall self-worth. Comments about physical appearance, and the body in general, can be very well intended AND they can over exaggerate the value our body has on our worth as an individual. This little reminder can help with recognizing the weight we allow these types of statements to hold for us personally, and eventually make a shift into giving them less power!
1. RECOGNIZE BEHAVIORAL RESPONSES
With having so much awareness around body image and physical appearance, it is important to recognize personal behavioral responses to negative thoughts or difficult emotions around this topic. Healthy habits and coping skills can have a sneaky way of becoming obsessive, and at times harmful. What starts as a beneficial workout routine, or nutritional eating habits, can quickly become ways to cope with any dissatisfaction with our physical appearance that may be showing up. It can become common to think, “If I just lose __ pounds, then I will be happier,” or “If I look a bit more like her, that relationship will be better, “ or “gosh, if I could just look like I used to”. Often, when we dig deep enough, we may recognize the concerns we have about how we look have more to do with an entirely different insecurity or fear. Focusing on our physical appearance can allow for avoiding the deeper need altogether, meaning when that physical goal is finally met, those feelings of dissatisfaction are still there.
2. START SMALL AND START NEUTRAL
So what do we do in response to this information? Start small and start neutral! Maybe that means unfollowing accounts which cause consistent comparison, getting curious about what value your body does bring, or learning new ways to view and think about your body. Affirmations can seem intimidating or unrealistic at times, especially when not done in a way that is individualized. Our emotions and behaviors begin with thoughts, so the thought patterns are where we begin. First, it is helpful to become more aware of your automatic thoughts around body image. Thoughts may come up such as these…
My body looks gross today.
I hate how these clothes fit.
I wish I could just lose the extra weight.
I am sure others notice ____ about my body.
And when I say start small and neutral, the replacement or challenging thoughts may look more like…
I give myself permission to love my body as it is.
My clothes are meant to fit me, not the other way around.
I have control over what I choose to eat, and how I choose to move my body.
What gives me value as an individual has nothing to do with how I look.
While these thoughts do not want to feel fake or unrealistic, they are meant to challenge your current way of thinking. So, allow some space for these to bring new meaning to your body image!
3. FIND A BALANCE
There is some reality to wanting to make physical changes, whether that be weight loss, strength goals, weight gain, increase in endurance, etc. These are not inherently negative. When navigating these desired changes, it is helpful to be curious about what is driving this desired change. As geniusly stated by Brene Brown, “I don’t think you can truly change for the better in a lasting, meaningful way unless it’s driven by self-acceptance.” When we come from a place of acceptance and love for ourselves and the body we have, we can engage in habits that are achievable, balanced, and for the purpose of bettering our lives- not the ones that are created out of shame or punishment. Sometimes in order to get to a place of acceptance, we have to unlearn distorted beliefs we picked up over the years. This is not an overnight change. This is a one step at time kind of journey.
4. REFOCUS VALUES
What do we do once we begin to recognize our value and self worth does not come from our bodies or physical appearance? We start engaging in and focusing on what reflects our true values. While this looks different for everyone, I can make a guess there is a lot more focus on valuable relationships, engagement in “cup filling” activities, true self care, and much less time spent consumed by what is seen in the mirror.
Want More? Check out our Body Kindness Guide Here