Look for passages from books, lines from movies, articles online, or blog posts about body and appearance positivity. You could try keeping a journal by your bed where you’ve written down positive messages. You can also write down positive messages on index cards. You can leave them where you’re likely to see them early in the morning. For example, write down a line from a poem on body positivity and place it on your coffee pot.
Are you good at sports or other physical activities? Do you have good hand-eye coordination? Has your body allowed you to pull off certain styles? Do you look really good in certain kinds of clothing? Does your body provide you with pleasure? How do you feel when you get a massage or go swimming?
If you’re having a hard time completely getting away from outside influences, try to set limits rather than completely cut it out. You could, for example, limit yourself to 2 hours of social media time each day. Try to take periodic “pop culture breaks. " Turn off your television, computer, and phone a few hours a day. Try to do something that takes you away from outside influences, like reading a book or going for a walk. Body insecurity is often related to the messages that people receive through the media. Young women for example are encouraged through television and beauty publications to achieve a certain weight, skin tone, etcetera. Many of these ideals are unrealistic and harmful, considering the diversity of body types that exist in the world.
Do you have friends or acquaintances that are critical of their own bodies? If so, you may want to lessen contact with them, at least until you’re feeling better about yourself. You could consider skipping lunch with the coworker that’s constantly dieting, or not returning your cousin’s self depreciating texts about his physical appearance. Think about times in the day when you’re likely to feel insecure. Maybe you tend to feel insecure when you go to the grocery store, as your store has a lot of full length mirrors. You find yourself constantly checking your appearance in these mirrors. You could consider going to a different store.
You should consider getting rid of your bathroom scale. If you’re worried about tracking your weight, weigh yourself once a week at a gym or a drugstore that has a scale. When you go to the doctor’s office, you can ask your doctor not to weigh you unless it’s necessary for medical reasons. You can also ask that your doctor not tell you your weight. If you notice yourself checking your body, think about something else instead, like being at the beach or something else that helps you relax. You could also find something to distract yourself right away when you begin to obsess over your body. Take up a relaxing hobby, like knitting.
Be aware of your thought patterns. If you’ve felt bad about yourself for awhile, you may put yourself down without thinking. Try to be aware of your thoughts at all times. Catch yourself when you begin thinking things like, “You’re so ugly. You’re so weak. " Then, try replacing negative thoughts with positive ones. For example, say you’re insecure because you feel your arms are too bulky looking. If you find yourself thinking, “I can’t wear this top because it makes my arms look fat,” stop and replace this thought with something more positive. For example, “I’m really proud of how strong my arms are. "
Try to think of yourself as humble. Be grateful you’re able to acknowledge you have flaws and imperfections. Keep in mind, while it’s okay to reframe your thoughts on insecurity, you should still work to feel better about yourself. It’s good to have some humility, but intense insecurity can be unhealthy longterm.
Admire your body’s abilities beyond physical beauty. Admire that your body is able to move, carry you, heal from injury, and endure physical activity. Set goals for yourself that have nothing to do with weight loss. Try to push your body in terms of endurance. For example, strive to be able to do 110 push-ups in a row, or to be able to run 2 miles without stopping.
For example, you may dislike the way your stomach looks in a top. Think to yourself, “I don’t like my stomach right now, but I like my body overall. " After acknowledging you dislike your stomach, think about everything you love and appreciate about your body. Self love and appreciation are not all or nothing. It is okay to have frustrations without your body and still love the way you look overall.
Accept that your body will not always work as well as you want it to, and that you may never reach certain fitness goals. Instead of getting angry at your body, try to be understanding. Remind yourself that you are more than your body, and appreciate all the good your body does for you. Make small changes in the way you look at your body. If you get injured exercising, nurture your body and show it kindness instead of getting frustrated. Smile at yourself in the mirror when you feel upset with your body.
Give your body what you need when you work out. Do not push yourself to the point of strain or injury. Be kind to your body as you work out. Give yourself enough food and water to fuel your workouts, and remember your workouts are a way of caring for your body. You’re allowing your body to stay strong over time. Make sure you talk to your doctor before beginning a new workout routine. You do not want to end up straining yourself.
Go for a variety of healthy fruits and vegetables, as well as whole grains and lean proteins. Do not force yourself to eat low calorie diet food you do not like. Instead, eat foods that you enjoy that are prepared in a healthy manner. Use all your senses when you eat. This will allow you to better enjoy the meal, and be more aware of what you are consuming. Eat without distractions like the TV or computer. Focus in the taste and smell of your food. Listen to the noises food makes as you chew. Take in the smell of your food as you eat. Try closing your eyes as you eat to completely focus on the food you’re eating.
A cognitive-behavioral therapist will help you notice the negative automatic thoughts about your body. Your therapist will help you work on ways to change your thinking patterns. CBT will also help you stop the obsessive behavior of checking. Checking occurs when you constantly check to see what you look like, how much you weigh, or other aspects of your body. You can find a therapist through your insurance or online. If you are a student, free counseling may be offered at your school. Ask whether a therapist you’re considering does cognitive behavioral therapy.
Make sure to tell your doctor about any other medications you are taking, so he will know about any potentially dangerous drug interactions. You may want to see a therapist and a psychiatrist while taking psychiatric medication. This can help assure the medication works effectively for you and has no negative side effects.
Spend time with people who appreciate you. You want to spend time with friends and family members who encourage you to be yourself and genuinely like you. Friends who tend to be negative or jealous should be avoided when you’re struggling with your self esteem. Do not be afraid to ask for help. You can ask for support by saying, “I could really use some help with these body image issues I’m struggling with. Do you think you could do your best to be there for me?”
If you have an eating disorder or if your struggles are weight related, you can start by looking at the eating disorders section of the psychforums website: http://www. psychforums. com/eating-disorders/
