Building Body Image Resilience

If you’re anything like me, you’ve been enjoying the recent warming temperatures and longer, sunlight-filled days. The transition from winter to springtime can feel like a relief after so many dark, cold months. Being able to fit more outside activities into your day can be great for your health, both mental and physical. But along with the change in seasons and expansion of daylight hours comes an increase in problematic headlines as well: “Get beach-ready with these 6 quick tips!” “Shape up for hot-girl summer!” “Lose 30 lbs. QUICK with our 14-day detox!” or “Find your inner skinny girl before swimsuit season!” 

Diet Culture Dangers

If seeing headlines like these on social media or in the grocery store checkout lane leaves you with more shame than inspiration, you’re not alone. For decades, Americans’ mental health has been negatively affected by so-called “fitspiration” content and its accompanying images. Multiple studies have shown that being exposed to diet culture content makes us less accepting of our bodies, causes us to compare our bodies to other bodies more often, and leads to more negative moods, especially in younger people. And even weight loss itself does not automatically lead to increased happiness, especially when it’s the product of disordered thoughts and behaviors. 

So how can we address body-related distress through the summer months and beyond? Here are a few things you can try that may replace internal judgment and shame with peace of mind: 

Limit Exposure to Content About Appearance

A great first step towards making peace with your body is to avoid being exposed to talk and images that center around physical appearance. This may mean unfollowing certain social media accounts, being selective about other media choices, and even making changes to relationships with people who hyperfocus on appearance and body size. When you become involved in a conversation about appearance, diets, etc., leave the conversation or change the subject. If people close to you have a habit of talking about appearance, bodies, or diets, consider discussing with them your plans to focus less on appearance, and see if they are willing to make this positive change together. 

Treat Yourself with Gentle Kindness Physically, Mentally and Emotionally

Show kindness to yourself by wearing clothing that fits and is comfortable. Get fresh air and sunlight every day. Practice intuitive eating, and listen and respond when your body sends signals that it is hungry or tired. Participate in activities that allow you to move your body in ways that feel good, increase strength, and bring you joy. 

Notice how your own inner voice talks about your body and appearance. If you have an especially vocal inner critic, it may help to respond to critical thoughts as they arise by offering yourself a kinder, more neutral alternative thought. For example, if you have a negative thought about your body, you might replace it with a neutral affirmation like, “My body helps me experience life,” “My body is allowed to change,” “My body has carried me through today,” or, “My body feels good when I am close to people I love.” 

Focus on Your Strengths

If you find yourself comparing yourself to others physically, or ruminating on things you do not like about your body or appearance, focus instead on cultivating gratitude for the things about you that make you YOU. Create a practice of noticing things your body helps you do. Spend time reflecting on your strengths, and record these as a journal entry to refer back to when negative self-talk arises. Think of people you care about, and note ways their bodies help them lovingly interact with the world around them. It is unlikely that you love your grandmother or sister for their waist measurements, flawless skin, or how much they weigh. But you can probably think of multiple examples of people around you using their bodies to show their love through service, a warm embrace, holding hands, or a friendly wink or smile. Consider that you are able to give that same gift to others. Commit to taking advantage of opportunities to use your body, heart, and mind for good. 

Know When to Seek Help

When concerns about your body, or efforts to change your body, interfere with your ability to live normally, it can lead to extreme distress and even thoughts of suicide. If you find that thoughts of your body or appearance seem out of control, are consuming hours of your day, or are causing you extreme distress, seek help from a therapist. There is help and hope available to you. Reach out to Wasatch Family Therapy by texting or calling 801.944.4555 or filling out this form.