Having a bad body image day? While body image issues can be a sign of deeper things going on and beliefs about yourself that you need to address in the long term, sometimes you just need to get through the day! These tools can help you pull out of it.
Don’t look.
That’s right. It’s tempting to check yourself in the mirror, try to hide the parts of your body that you hate with baggy clothes, or spend extra time in the bathroom getting ready for the day. These actions actually tend to make it worse. Step away from the mirror as much as possible. Try to put the focus on the day you have in front of you.
Don’t Diet No Matter What
It is tempting, when you’re having a bad body image day, to put yourself on the latest diet. This is the last thing you want to do. Remember how dieting is only a temporary fix and ultimately leads to weight gain?! Additionally, if you don’t eat enough, it can set you up for irritability, intense emotions, and binge eating. So, eat three normal meals and snacks when you are hungry.
Be Helpful to Someone Else
Instead of focusing on your body image, if you can turn your attention to helping other people, you’ll feel much better. It is proven that when we are helping others we are not thinking about ourselves or our problems. We are contributing positively to the world. Do you have a friend that could use a phone call? Is your neighbor sick and in need of a meal? Are you headed to work, and can you focus on being helpful there? By the end of the day, if you’ve spent the whole day thinking of what you can do for others, you’ll likely feel better about yourself as a person. The day will have flown by and you won’t have had the opportunity to think about your body image.
When Negative Body Image Self-Talk Arises Tell It to “STOP!”
Sometimes it has become such a habit to berate yourself and your body that you literally just need to tell your brain to “stop.” This is easier said than done, of course. I remember when I first learned this tool, it sounded so simplistic. And, it is! It takes practice and persistence, but you’ll be surprised at how effective it can be.
Focus on Gratitude
Not for your body. Try not to think about your body at all. But, gratitude for other beautiful things in your life. The sunny weather. The people you love. Fun things you have to look forward to. Anything that makes you smile and makes you feel better, as long as it has nothing to do with food or body image.
If you employ these simple strategies when you’re having a bad body image day, I promise your day will look up. Don’t be discouraged if they take some practice. They may not “click” for you right away. But try them all, with and open mind and earnestness, and you’ll get through the day much easier than the last time.
