Do you perceive your shape in an unrealistic way? Do you think that only other people are attractive? Do you think that your body size or shape is a sign of personal failure? Do you feel ashamed, self-conscious, and anxious about your body? Do you feel uncomfortable and awkward in your body? If you answer yes to any of these questions, you may have a negative body image.
Have you had surgery or other medical treatments that had a disfiguring effect on your body? Have you suffered from physical or emotional abuse? Have you been diagnosed with an eating disorder? Were you born with any physical defects? If you answer yes to any of these questions, you may need to seek the help of a licensed mental health professional to help you work through these issues.
For example, you might write down something like, “I want to improve my body image so that I will feel more comfortable wearing dresses and so that I will enjoy sex more. ”
For example, you might say to yourself, “I really like the shape of my face. ” As you repeat this self-talk on a daily basis, you should begin to notice more of your good features and start to feel better about your body.
Try not to stare at people as you notice different body shapes. It may cause other people to feel self-conscious. View other people’s bodies with an open, non-judgmental mind. Avoid attaching labels to other people’s bodies, just observe so that you can begin to see how many different types of bodies there are. Don’t compare yourself to others as you observe other body types. [9] X Research source
For example, you might simply observe that you use your body to hug your family and friends, to breathe in, and to smile. Make a list of all the things that your body can do and look at it when you begin to focus too much on what your body looks like. Try out a new physical activity to discover more ways that you can use your body. For example, you could try yoga, tai chi, swimming, or a dance class.
For example, you could simply say, “I like the way my shoulders look in this top. ” If you can’t think of anything to say or you don’t enjoy looking at yourself in the mirror, you can still use this technique. Just stand in front of the mirror, look at yourself, and say, “You’re awesome!” Say it like you mean it even if you don’t believe it yet. Repeat this daily until you become more comfortable with looking at yourself and noticing things that you like about your body. [12] X Research source
For example, if you catch yourself thinking something like, “I am fat and ugly and no one likes me,” turn it around. Say to yourself, “I have pretty eyes and hair and I am a great friend. ” Contradicting yourself may be hard at first, but the more that you practice, the easier it will become.
Some things you might write on the sticky notes include, “You are beautiful!” “Your body is powerful!” or “You have a wonderful smile!” Use your imagination to come up with body-positive messages that you want to hear.
Try to keep your media exposure to a minimum or even go on a media fast, where you steer clear of all forms of media for a day or more.
