5 Steps To Embrace Your Body Image
Have you ever had negative self-perceptions about the way you look? Do you feel like you are not confident in your body? You are not alone, but there is always a light at the end of the tunnel.
1 in 5 adults felt shame about their body image last year.
This idea we engrain in our minds at young ages that there is a “perfect” body, and that we need to somehow achieve this standard is a highly skewed version of reality. 10 steps to embrace your body will not cure all of your negative thoughts, but it may help guide you in the direction of self-compassion and learning.
By middle school 40-70% of girls are dissatisfied with 2 or more parts of their body.
In this new age of social media, research shows that social media content is associated with higher rates of negative self image and eating disorders. Social media causes a stigma around body weight, eating, and so much more. There are numerous false claims related to diets, fitness regimes, and “healthy” body weights. To get out of this mindset, it is important for you (or your child, if you are the concerned parent) to separate yourself from social media use and following accounts that perpetuate negative self image.
Body image refers to how an individual sees their own body and how attractive they feel themselves to be.
So how can we take initiate to actually improve our own body image? Here are 10 tips you can follow to start the journey to loving yourself wholeheartedly.
Keep lists of everything you love about yourself and your body.
Whether you make a list once a week, month or year, you can start to focus on everything you feel good about in your body and start to appreciate little things. This positive reinforcement can help you change the way your mind thinks about yourself by replacing repetitive negative thoughts with positive ones.
Surround yourself with positive people, on social media too.
The influence of others in your life, whether that be friends, family, or social media personalities, can quickly affect your own thoughts as you begin to take on their thoughts about body image. The more you find out who serves you well and lifts you up, the less you will begin to experience negative body image about yourself or about others.
Think about how long you are spending thinking about food, calories, working out, or your body. Spend that time doing something in the community.
It is quite often too easy to get caught up in your own thoughts and start ruminating in them. But, step out of your thoughts for a moment and ask yourself how much you think about these things on a daily basis. This time can be going to not only improving yourself as a person but also improving others in the community. You could take time to volunteer, join a group or club, or go hangout with friends.
Do not diet. Eat food to live, don’t live to eat food.
Did you know 95% of dieters regain weight after their diet? This is because our bodies naturally crave carbs, proteins and fats, and when we deprive them of these things, they will begin to hold onto them more once you are off the diet. We are not meant to ever deprive our bodies because food is FUEL. Begin to listen to your body’s natural hunger cues. Notice if you are eating from emotion or hunger. This can help begin the journey of intuitive eating. Please seek counseling from a nutritionist or dietitian for advanced help in intuitive eating!
Know your value - invest in positive self talk
Affirmations every morning can really aid in a routine of positive self talk. It may seem strange to you at first to talk to yourself in a mirror, but after a while you will get used to it and it will come naturally! Identify your true values, and start to tell them to yourself. Nobody fixates on how much you weigh or what you are eating on a daily basis except for yourself, so why are you fixated on it? Begin to tell yourself your passions, goals, and life values. Find the bigger picture.
Body image positivity is an uphill battle, but remember the beauty in your body and everything it does for you! Take away the negative influences from society, and focus your attention on more beautiful parts of yourself and life as a whole! You can get there.
If you are struggling with an eating disorder or body image, you can contact us at (615) 436-0921 to schedule a consultation. Our therapists are here for you!
