How to Improve Your Body Image
Body image is not just about your body. It is also connected to your feelings of self worth, inadequacy, and can be a cover up for other insecurities that you might have in your relationships, workplace, and much more. A negative body image can be caused by many different things, but some of the most common include:
Diet culture messaging, media, and self-objectification. From a young age I was delivered a message that the most important thing about me was my body and how it looked. This is portrayed by many different forms of media that often show idealized and sexualized female bodies presented for others' viewing pleasure. I grew up with magazines such as Vogue, Glamour, Cosmopolitan - that all had hit stories about losing weight and getting toned. Not only do we get this messaging from magazines and television, but it is also rampant on social media. Social media has become a place where people present what they believe to be their best self, which is oftentimes an edited version of themselves. The first step is becoming aware of the messaging that is presented to you everyday. I don't see this messaging changing anytime soon, so it is important to develop tools and skills to better combat it.
The comparison trap. Other women are not your competition. Each and every one of us is wonderfully made and filled with unique purpose - when you learn to embrace this, you will find freedom!
A coping mechanism. We can use negative body image (or disordered eating behaviors) as an avenue to cope with stress in our lives or when we are desiring more control.
How do we overcome negative body image?
Social media detox. Unfollow or mute any accounts that make you feel negative about your body or are trying to sell you a quick fix for weight loss. You have the power to determine what you consume on social media so curate it in a way that inspires you, brings you joy, and leaves you with a sense of connection.
Check in with how you are feeling. When theses behaviors arise, take a moment to ask yourself some questions. What else might be going on? What worries or anxieties are on my heart? What needs am I trying to meet?
Practice body gratitude.
Wear clothes that fit you and that you feel good in!
Limit body checking. How often are you assessing your appearance in the mirror throughout the day? Ever had a day where you liked what you saw at one point and then only a few hours later, you didn't like what you saw? This perpetual pattern can lead to more anxiety and stress revolving around your body. When you feel an urge to check, make a conscious decision not to respond. This takes time, practice, and self-compassion.
Listen to the tone in which you speak about your body. Is it kind, loving, and helpful? Is it how you would speak to someone you care about? Speak gracious words over your body. Bonus points for writing them down or saying them aloud.
Get involved in activities that bring you to the present moment such as: reading, writing, serving others in need, exercise, or other activities that bring you joy.
Journal. Journaling is a great tool to explore inward to bring greater awareness and understanding about your feelings and beliefs about your body.
Journal prompts to help improve body image:
Is what I am feeling rooted in truth? What is the truth? Have I felt this feeling before? If so, when? How far back in my story does this feeling go?
What are 10 things I appreciate about my body?
What is one thing I can do this week to bring me into greater connection with my body?
When was the last time I wasn't trying to change the shape of size or my body?
Do I attach my self-worth to my physical appearance? If so, where did I learn this? What would it be like to not live this way?
