How to Get Past a Bad Body Image Moment
Have you ever dressed up for an event in a new outfit, felt really good about yourself, and then caught a glimpse of yourself in a photo or reflection later and thought, “Oh my goodness, who is that? I need to lose weight!”? For many of us, those moments can lead to feelings of self-loathing and trigger the urge to start dieting to shrink our bodies to be better, look better, be accepted, feel better, etc. The thing is, shrinking your body is unlikely to make you feel better long-term, and chronic dieting will likely perpetuate negative body image feelings. Read on for tips to get past a bad body image moment, move toward body acceptance, and finally break out of the cycle of dieting.
Listen to Body-Positive Music
An easy way to get your head in a better space around your body is by turning on music focused on body positivity and self-love. Find my personal playlist on Apple Music & Spotify.
Take a Shower or Bath
Being mindful of the sensation of the water on your skin can help you reconnect with your body and quiet the negative thoughts. While you wash your hair and skin, pay attention to the sensations and thank yourself for each part of your body as you wash. Try to avoid body checking in the mirror on the way in and out of the shower to keep yourself out of the bad body image moment.
Go for a Walk
Taking a walk is a great way to calm your body and mind to get past a bad body image moment. There are also benefits to getting in the fresh air and connecting with nature. If you aren’t able to get outside, try marching in place, dancing, or another form of gentle movement that is not focused on punishing your body.
Do a Skincare or Makeup Routine
Taking time to do a skincare routine is a great way to show yourself kindness and connect with the sensations in your body. If you enjoy putting on makeup, this is also an option. As you apply your makeup or wash your face, do it with the care of someone who might be applying it for you.
Put on Fresh, Clean Clothes
If you have been living in the same yoga pants and sweatshirt for days, change your clothes! Just freshening up can help get past a bad body image moment. If you have been struggling with body image for a while, it might be helpful to make a routine of getting dressed as if you were meeting up with your girlfriends or going to something important. Finally, make sure your clothes fit well. Bodies are meant to fluctuate in the seasons of our lives. Make sure you have comfortable clothes that you feel confident in. Moving toward body acceptance means wearing clothes that fit your body rather than shrinking your body to fit your clothes.
Practice Yoga
Practicing yoga or simply taking some time to stretch is another tool for slowing down and reconnecting with your body. Pay attention to your breaths and the stretching sensations in your body and thank each area for the work it does for you every day as you go through the movements.
Write Love Notes to Yourself
Even if you are struggling to believe positive things, write love notes to yourself in a journal, a text, an email, or on sticky notes. If you are having trouble thinking of positive things to say, start with writing compliments you have received from others or compliments you might give a friend. Keep these notes for future use and add to them as you go for future bad body image moments.
Gently Brush or Style Your Hair
Pull your hair out of the top knot, ponytail, or clip and brush it gently. For bonus points, take some time for a nice little scalp massage. Brushing your hair is another way to pamper yourself and reconnect with your body to improve body image. For an added confidence boost, take the time to style your hair.
Are you struggling with bad body image or chronic dieting?
You are not alone! Diet culture and social media can feed the desire to shrink and hate our bodies and fuel a yo-yo diet cycle. I have been there too. If you would like support with breaking out of the cycle of dieting and help with loving your body, I am currently accepting new clients. I am a registered dietitian specializing in women’s health and non-restrictive lifestyle changes. Find more information here.
My page is intended to educate and inform and does not replace medical advice or nutrition therapy.
