In today’s society, we are bombarded with images and messages that often promote unrealistic standards of beauty. As a result, it is quite common to develop a negative body image, feeling dissatisfied with our own appearance and constantly comparing ourselves to the seemingly flawless ideals portrayed in the media. This distorted perception can take a toll on our self-esteem, confidence, and overall well-being.
A negative body image can also be a reason to pursue weight loss as a means to improve our perceived appearance and boost our self-esteem. But resarch has shown, that extreme dieting or unhealthy weight loss behaviours can in turn lead to a negative body image. Before we know it, we are trapped in a cycle of self-critisim, dissatisfaction, and behaviours that can damage our health in the long run.
In this blog post, I will show you effective strategies that can help you overcome a negative body image. Remember, you are worthy of love, respect, and self-compassion, regardless of your shape, size, or appearance.
Overcoming negative body image is a journey of self-acceptance, self-care, and fostering a positive mindset. Let´s discover together the beauty that comes from within and free yourself from unrealistic expectations and society´s beauty standards, following these seven effective strategies:
- Improve your self-aceptance.
- Overcome negative thoughts.
- Surround yourself with positivity.
- Practice gratitude for your body.
- Focus on self-care.
- Question common beauty standards.
- Look for professional support.
How To Overcome a Negative Body Image
Here are the steps to follow, if you want to develop a positive body image that is independent of your weight or appearance.
1. Improve your self-aceptance.
First of all, you must remind yourself that your worth as a person is not determined by your appearance. You deserve love, respect, and acceptance exactly as you are, regardless of your shape, size, or physical attributes. Embrace the idea that your value extends far beyond external appearances. Treat yourself with kindness and compassion, just as you would a friend.
Unfortunately, the (unconscious) belief that your value depends on what we do or how we look is something, that gets passed on from generation to generation in our society. That´s why, when we were young, we often got rewarded if we behaved or looked a certain way that is pleasing to others. And as children especially depend on the approval and affection of others, we finally adopt these beliefs.
It can be tricky to finally free ourselves from the idea that our worth is dependent on our looks and behaviors, especially in a society that promotes these values. A good place to start accepting the idea that your worth doesn´t depend on the way you look is by examining the evidence:
Reflect on the qualities, achievements, and positive contributions you bring to the world that have nothing to do with your appearance. Consider the relationships you have, the skills you possess, and how you having a positive impact on others’ lives. Take a piece of paper and write these down. Whenever you feel your negative body image affecting your state of mind, use these notes as a reminder that your physical appearance has nothing to do with your worth.
2. Overcome negative thoughts.
Become aware of negative thoughts about your body and challenge them with more positive and realistic perspectives. Negative thoughts usually trigger negative emotions and unwanted behaviors, such as emotional eating or extreme dieting. That why it is so important to pay close attention to self-critism and negative beliefs if you want to learn how to build a positive body image.
A good way to start challenging negative thoughts is by asking yourself what the consequences are of thinking this way. How are these thoughts making you feel? What do you achieve with these negative thoughts?
Then, ask yourself what would be alternative ways of thinking about your body. It can be helpful to question yourself how you think about other people´s bodies. For example, do you think any of your friends deserve more love or respect than others because their body looks similar to the beauty standard in our society?
Next, try these new positive thoughts you have identified and see how they make you feel. Maybe you start feeling more self-confident because you realize now that your worth is not determined by the way you look. Probably emotional eating or other unwanted behaviors around food will get less and less as you put these new thoughts into practice, making it much easier to achieve a healthy body weight.
3. Surround yourself with positivity.
Surround yourself with people who support and appreciate you for who you are beyond your looks and behaviors. Choose to have people in your life who consistently uplift you and make an effort to spend more time with them. These may be friends, family members, or even online communities that promote body positivity and acceptance.
At the same time try to distance yourself from toxic influences as much as you can. Evaluate the relationships and environments that contribute to your negative body image. If there are people who consistently bring you down or engage in body shaming behaviors, consider limiting your interaction with them or, if necessary, removing them from your life altogether. Social media platforms that perpetuate unrealistic beauty standards can also be a toxic influence that you should try to avoid as much as possible.
If you feel like you don´t have many supportive people in your current circle, actively seek out new connections. Attend workshops, support groups, or body-positive events where you can meet individuals who share similar struggles and goals. Building a network of like-minded individuals can provide you with a strong support system.
4. Practice gratitude for your body.
Another great way to improve your negative body image is to shift your emphasis from how your body looks to what it can do. Focus on the strengths and capabilities of your body rather than the flaws you perceive. Acknowledge the physical activities you enjoy, whether it’s dancing, hiking, or simply being able to walk and experience the world around you.
It is important to be really present during these activities if you want to achieve a shift towards a more positive body image. Practice mindfulness and bring your awareness to the joy you are experiencing. This can help you cultivate a deeper connection with your body and appreciate it for the sensations and experiences it offers you, instead of focusing on the way it looks.
If you are new to mindfulness or you find it hard to practice it when you are by yourself, start by signing up for activities that help you tune into your body, such as yoga, meditation, or mindful movement practices.
5. Focus on self-care.
Instead of focusing on the way your body looks, try to remember that the most important thing is your overall health and that is why your priority should be your self-care and not trying to achieve the flawless, ideal body that is portrayed in the media.
Take care of your body by eating a balanced diet, regular exercise, and getting the rest you need. Focus on building healthy and sustainable routines, that suit your lifestyle and that make you feel good. In that sense, self-care also includes any activities that make you relax and feel more balanced, like spending time with loved ones or pursuing personal projects that motivate you. Of course, it is very difficult to change everything at once, so try to take it step by step and start building self-care routines that you enjoy.
The great thing about self-care is that is cultivates a mindset of self-acceptance and self-compassion. By prioritizing your well-being, you send the message to yourself that you are deserving of kindness, care, and love—regardless of how you perceive your body. This can counteract the negative self-talk and self-judgment often associated with a negative body image.
6. Question common beauty standards.
If you want to overcome your negative body image, you have to question the societal standards that contributed to you having a negative body image in the first place.
Societal beauty standards often promote unrealistic ideals of beauty that are unattainable for the majority of us. These standards are often based on a limited range of body shapes, sizes, and features, excluding the natural diversity of human appearances. They fuel a culture of comparison and competition, where we constantly judge ourselves and others based on appearance. This can create an unhealthy environment, especially on social media, where people feel the need to constantly compare themselves to others.
If we don´t question the beauty standards promoted in our society, they can have a negative impact on our self-esteem, especially if our body doesn´t look like the promoted ideal. This will quickly lead to feelings of self-doubt and dissatisfaction, resulting in inadequate behaviors like extreme dieting.
In order to achieve a more positive body image, we have to reject unrealistic beauty standards and start to celebrate our own features that make us unique.
7. Look for professional support.
Overcoming a negative body image is a process that takes time and effort. If you feel like you need some support to help you stay committed and track your progress, don´t be afraid to reach out to a professional. Therapists or psychologists can also help you address any underlying emotional and psychological factors that contribute to a negative body image.
Especially if you don´t have a good personal support network in place yet, professional support can offer a confidential environment to openly discuss your thoughts and feelings related to your body image without fear of criticism.
How To Overcome a Negative Body Image: FAQs (Frequently Asked Questions):
Negative body image refers to a distorted or overly critical perception of one’s own body, often accompanied by feelings of dissatisfaction, shame, or low self-esteem.
Overcoming a negative body image is important for mental and emotional well-being. A positive body image improves self-acceptance, self-esteem, and a healthier relationship with your body.
You can improve your negative body image by practicing self-acceptance, challenging negative thoughts, surrounding yourself with positive influences, engaging in self-care, and seeking support when needed.
Self-care helps us to focus on holistic well-being, shifting the emphasis from appearance to overall well-being. It nurtures self-acceptance, self-compassion, and appreciation for your body’s abilities and strengths.
Professional support can offer expert guidance, a safe space for discussing your thoughts and feelings, emotional support, individualized treatment plans, and long-term accountability in addressing the complex factors contributing to negative body image.
Summary
Remember, overcoming a negative body image will require patience, self-compassion, and support. Focus on self-acceptance, self-care, and surrounding yourself with positivity as you work towards embracing a healthier and more positive relationship with your body.
To recap, the 7 strategies to overcome a negative body image are:
- Improve your self-aceptance.
- Overcome negative thoughts.
- Surround yourself with positivity.
- Practice gratitude for your body.
- Focus on self-care.
- Question common beauty standards.
- Look for professional support.