Our world is saturated with curated images and societal expectations about “the perfect” body. We are constantly bombarded with messages about what we should look like, as if this is something we can easily control (spoiler alert - it’s not!).
It’s all too easy to fall into a bad body image day after relentless negative body image thoughts. Not only are they incessant, but they can be quite harmful to our overall well-being, leading to anxiety, depression, unhealthy diet and exercise behaviors, and eating disorders.
We understand that it can be difficult to focus on your health and let your weight settle where it does naturally, when there’s a billion dollar industry using every marketing trick in the book to convince you that manipulating your body is an obligation. We know that it can be difficult to build self-esteem when so many facets of society are trying to steal it, telling us something is wrong with our bodies that they have a “solution” for.
the impact of diet culture messaging on bad body image
The effects of these messages are seen in adolescents and teens at young ages. Studies have found that 81% of 10-year olds are afraid of being fat, and 69% of girls in 5th-12th grade reported that magazine pictures influenced their idea of a perfect body shape. Furthermore, 47% of girls in grades 5-12 reported wanting to lose weight because of pictures they’ve seen in the media.
Our society has to be better. So, what can you do? First, know that it’s completely normal to experience body dissatisfaction some days. However, instead of letting these thoughts and feelings get you down, recognize that it’s possible to shift this narrative and cultivate a more compassionate and empowering perspective.
Here are some effective strategies for to challenge bad body image thoughts and help to foster a healthier relationship with your body.
4 Tips to Challenge Bad Body Image Days
1. Keep a list of body affirmations you can easily refer to.
Affirmations are positive statements that can help challenge and overcome negative thoughts. When you recognize that you are having negative thoughts about your body image, directly replace them with related affirmations. Some ideas of body affirmations are: “I love and accept my body just as it is;” “I am perfect, whole, and complete just the way I am;” “A ‘perfect’ body is one that works, no matter what that means for you personally;” “It’s ok for me to trust the wisdom of my body;” or “My body can do awesome things.” You can also practice repeating affirmations daily (and in front of a mirror if that feels okay to you) to gradually shift your mindset towards self-acceptance.
2. Instead of focusing on what your body looks like, focus on what your body does for you everyday.
Your body is capable of some pretty amazing things! It allows you to experience the world - feeling the warmth of the sun on your skin, savoring delicious meals, and engaging in activities you love. It supports you through movement, vital internal functions that keep you alive (aka breathing, sitting, talking), and all of life’s experiences. Recognizing how your body serves you on a daily basis can help create a deeper connection and a mindset that values functionality over appearance.
3. Take the spotlight off of your body.
There is so much more to who you are as a person than what you look like. Redirect your focus to your passions, skills, talents, and the positive impact you have on others. Emphasize your achievements, personality, and traits like kindness, compassion, curiosity, resilience or leadership that contribute to the world around you. Celebrate the moments when you've made a difference, whether big or small, and recognize that your worth is rooted in deeper aspects of yourself.
4. Remember, your body is not the problem.
In a world dominated by pervasive diet culture, it’s easy to internalize the belief that your worth is tied to your appearance or size. Remind yourself that these thoughts are rooted in unrealistic societal standards rather than your true value. Reading books, listening to podcasts and following social media accounts that help to educate you on the impact of diet culture can feel extremely validating.
the impact of bad body image days
The more you shift negative thoughts to positive ones, the less overwhelmed you'll feel by negative emotions. In other words, by reframing your thoughts you can ultimately change your feelings.
As you continue the work on your relationship with food and body, remember that you do not have to do this alone. Here at NourishRX, we specialize in helping people heal from disordered eating patterns and reclaim a value-aligned life.
If you're feeling ready to take the next step, contact our office today to see how we can support your needs.
Written by: Katerina Pappas, Dietetic Intern
Reviewed by: Emma Newell, RD, LDN
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