Fighting Negative Body Image

Perfect bodies. Perfect hair. Perfect clothing. Everywhere we look, we see society’s ideals of beauty and health. Yet, these ideals are unrealistic. Often, images are edited, filtered, touched up, or created by AI. But the outcome can leave us feeling inadequate and unattractive.

Negative body image results in low self-esteem, poor self-confidence, and a dislike of the body and appearance. We stop taking opportunities because of self-consciousness. However, you can learn to fight negative body image and boost body positivity.

What is negative body image?

Negative body image is how you perceive yourself, often comparing yourself to others or society’s ideals, or listening to judgmental voices of other people. Negative body image can have a major impact on a person’s mental health. It can trigger anxiety, depression, low self-esteem, and a loss of confidence.

People with a negative body image may also find it difficult to maintain relationships, especially intimate ones. They may form toxic relationships or distance themselves from their spouse because they feel uncomfortable.

Negative body image also contributes to extreme behavior, such as looking at oneself in the mirror excessively and having extreme or numerous cosmetic surgeries to attain a particular look. Even after all of these changes, an individual with negative body image may still feel unattractive.

Overcoming negative body image requires acknowledging that there may be something missing, some deeper reason behind the thoughts and fears.

Boost positive body image

To overcome negative body image, we need to boost positive body image. A positive body image appreciates the body that you have, right now. It acknowledges the body’s capabilities and usefulness. It also makes us more aware of who we are aside from our appearance. When you appreciate your body for where it is now, you feel a sense of confidence and worth.

You are worthy regardless of your weight, shape, size, or appearance. God made you specifically and uniquely.

But years of exposure to society’s ideals may have become ingrained in your mind, and you might struggle to overcome negative body image. People we love can often make comments about our appearance that leave a lasting impact on how we view ourselves.

The following is a list of several ways to boost positive body image while fighting negative body image behavioral patterns.

Don’t let comparison steal your joy

Comparison is a thief, and it will steal your joy and leave you feeling bad about yourself. When we compare ourselves to others, we naturally find flaws. We obsess over differences, no matter how small. We try to emulate what we consider to be perfect bodies and end up harming ourselves.

Comparison can lead to extreme procedures to alter appearance, as well as eating disorders and body dysmorphia. Learn to love your body and embrace any perceived flaws. You are made in God’s image and likeness. Honor your body and your mindset.

Reframe negative thoughts about your body

Negative thoughts influence emotion and determine behavior. You have thousands of thoughts per day and may not realize most of them. But negative thoughts change how we feel, and we act on those emotions. The thought-emotions-behavior cycle can also happen in reverse. You may behave a certain way, which then changes your feelings and confirms specific thoughts.

Learn to identify and analyze negative thoughts. What is your motivation behind the thought? What is the source? Are you simply mimicking other people’s words to you? Next, reframe these thoughts to something more objective and body-positive.

See social media for what it really is

Most people don’t air their dirty laundry or post unflattering photos on social media. See social media for what it really is: platforms used by people to post highlights or heavily edited photos. Influencers take dozens of shots, arrange lighting, and edit images before they ever hit the post button to share one photo. Don’t fall into the trap of believing that anyone is perfect. There is no such thing.

Consider limiting your time on social media if you notice you feel down or bad about your appearance after scrolling through a platform. Take a hiatus and note any changes in your body image.

Take a Look at Your Inner Circle

“You become like the five people you hang around with” is a statement from Jim Rohn, an American motivational speaker. Although the exact number may not be accurate, the philosophy remains true. The people in your inner circle can influence your mindset, goals, and perceptions.

If your friends and family members constantly complain about their own weight or body flaws, you will find yourself also joining in the criticism. Look for people who want to make healthy changes for the sake of being healthy and living longer, not to reach a specific weight or size.

Believe compliments people give you

Why is it that we dismiss compliments from others? We have trouble accepting nice words from people about our appearance, as if we don’t believe what they are saying is true. Take a moment to analyze the knee-jerk reaction to dismiss or make cynical comments when someone pays you a compliment.

Try this exercise: every time someone pays you a compliment, smile and say thank you. No sarcastic remarks or dismissive waves. Simply choose in that moment to believe what others observe.

Thank God daily for your body and its capabilities

Instead of focusing on perceived flaws, think about the amazing body you have and its capabilities. Perhaps you can walk or run, mow the grass with a push mower, or carry the groceries inside like a strong man. List the ways your body serves you.

Journaling is a great way to record your thoughts and emotions. You can also use your journal to record your gratitude to God for everything you have, including your body. Name a body part and ask why it is important to you. For example, instead of thinking about how much you dislike the shape and size of your thighs, say, “My legs are the right size to hold me upright, keep me balanced, and enable me to care for others with more ease.”

Discover who you are

You are more than your appearance, body shape, or size. You have internal traits that you are proud of. Have you considered sharing these traits with others? For example, maybe you value loyalty and faithfulness. That is a personal trait that others would agree with.

Don’t get caught up in just the physical aspects of your body. List your character traits and values. These inner qualities help to make you, you. Look in a mirror and recite the traits that you are proud of, allowing yourself to accept them as part of your identity.

Care for your body

Drop the fad diets, quick approaches to weight loss, extreme surgeries, and other harsh treatments of the body in favor of caring for and nourishing your body, mind, and soul. Eat healthier foods, aiming for fresh produce, lean meats, and complex carbohydrates. Make exercise a part of your daily routine, being careful not to over-exercise in an effort to control weight or size.

Check out cognitive activities to help you stay sharp. Challenge yourself by setting goals and following through. When you set a goal and achieve it, a sense of pride will envelop you. This new confidence will bolster your positive body image and self-esteem.

Finding Help for Negative Body Image and Its Impact

If negative body image is affecting your mental health, creating disordered eating patterns, or interfering with your daily activities, contact our center today to schedule a session with a Christian counselor. Early diagnosis and treatment can keep a negative body image from having a lasting impact.

If you have been struggling with your body image for years, counseling can help you shift your perspective through Cognitive Behavioral Therapy and other methods. The first step is contacting us today.