Healing your body image is rarely a linear process. Some days you may feel confident and content in your body while other days you may feel insecure and intrusive thoughts may be present. Body image healing is not about getting to a place where you love your body every single day; that is unrealistic. It’s about building a relationship with your body rooted in respect, compassion, and trust. Here are 5 different ways to work towards healing your body image.
Mind-Body Connection
Learn about the connection between your emotions and physical sensations. For example, if you are feeling angry, first notice the emotion. I would encourage you to get curious about it. Does it show up around certain people, places, or situations? Then, notice where it shows up in your body. Perhaps you may feel a heaviness in your chest, heat in your cheeks, or your hands or shoulders feel tense. By increasing the mind-body connection, it may support you in moving towards more kindness for your body.
Your Thoughts Are Not Facts
It is important to remember and understand that not all of your thoughts are true. You may notice you have many thoughts about your body that are rigid, cruel, unhelpful, or based in shame. These thoughts are often rooted in cognitive distortions and they shape how we view the world and ourselves. For example, you may have the thought, “I know this person thinks that my body looks terrible in this outfit.” This is an example of mind-reading. It is important to begin to recognize cognitive distortions and shift towards placing less value in our thoughts.
Another way to navigate negative body image thoughts is to practice cognitive defusion. One way to do this is by using the phrase, “I notice I am having the thought that…” By saying this phrase, it is a way to give yourself space to decide whether or not you want to engage with the thought. If you don’t want to engage with the thought, try imagining the thought as a leaf on a tree and watching it fall off the tree and float down the river without picking it up. You may notice it but you do not have to do anything with the thought.
The Body Image Spectrum
The body image spectrum is a helpful tool to help you understand where you may be in your journey with your body. The spectrum I use is: “Body hatred, body tolerance, body neutrality, body respect, and body liberation/acceptance.” With this tool, I invite you to explore what behaviors you may be engaging in that worsen your body image over time. Examples include body checking, body avoidance, self-weighing, etc. I would encourage you to gently shift your responses to yourself on hard body image days.
Try reframing your responses. For example, if you notice you are standing in the mirror nitpicking your entire body, try instead noticing your body as a whole and say to yourself, “My body allows me to do xyz.” Shifting from a negative response to a neutral response helps continue to heal your body image.
Utilize Self-Compassion
If you have a difficult relationship with your body, you may notice you criticize your body often. Another helpful tool to use is to incorporate more self-compassion into your inner dialogue. Self-compassion means recognizing your humanity, resisting the urge to judge an emotional state, and giving yourself the same kindness you may give to others when they are going through a difficult moment or season. Perhaps you would tell a friend if they are struggling with their body image that their worth is not defined by their appearance. You may start to incorporate that same language with yourself as you practice more self-compassion.
I encourage you to practice one of these tools today. Body image work is difficult but it is not impossible. I believe in you and I see you in your journey, you are not alone.
Compassionate Affirmation: “I am worthy of taking up space.”
Additional Resource: Dr. Kristin Neff is the leading researcher on self-compassion and her website has many tools you can use to implement in your life. You can find self-compassionate exercises as well as guided meditations here.
Becoming Anchored in Hope,
LPC-MHSP, CEDS-C, ACS, NCC
Owner + Director
Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Co. to assist in this mission.
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or contact us here.
