6 Tips to Help You Cope When You Are Having a Bad Body Image Day

We’ve all been there.  We wake up, look in the mirror, and the negative thoughts come rushing in and then hard emotions take over.  So how can you help yourself cope? Below are 6 tips that you can implement starting today.  

1. Create Thought Space.

Remind yourself that you are having a thought and that you are not the thought.  For example, let’s say the thought is “I am gross.” If we add in a few extra words to the thought, “I am having a thought that I am gross,” those extra words create space.  You are first and foremost having a thought. We have, at minimum, six thousand thoughts per day.  So one bad thought is a very teeny tiny percentage of your mental activity. So why not create some space away from that one thought.  

2. Focus on what your body is doing. 

For example, you can notice that your hands are picking up items.  You can notice that your eyelids blink.  You can notice that your lungs are expanding with each inhale.  This somatic check in reminds us that our bodies are more than what they look like. 

3.  Say your thoughts out loud in silly voices. 

This is a clinical tool called cognitive defusion. Saying the thought out loud can help release the energy and adding a little humor defuses any seriousness of the thought.  

4. Perform an act of care for yourself.

This can be anything from texting a friend, showering, engaging in your favorite hobby, or doing a chore on your to-do list.  Doing an act of care reminds your nervous system that you are worth being cared for, despite the negative thoughts your brain might be having. 

5. Employ digital boundaries with social media.

Social media is a highlight reel full of filters, AI, and curated edits. Even though we know this, our brains only take in what is right in front of us, often leading to comparison.  Instead of scrolling, go outside and notice what you see, hear, physically feel, and smell.  Or journal about 3-5 things you are grateful for in your own life. 

6. Imagine younger you. 

Oftentimes negative body image thoughts start when we are young.   We might have been left alone to try to cope with those thoughts.  Now that you are older, you have the opportunity to go back and take care of younger you.  Visualize and imagine what you might say to younger you who is struggling with negative body image thoughts.  Give them the care, compassion, connection, and understanding that they are needing.  

Bonus tip: 

If you have a pet, go be with your pet.  They do not care what your body looks like.  All they see is their favorite person.  Allow their unconditional acceptance to regulate your nervous system.  

And if you need more support, body image therapy might be worth exploring.

Interested in learning more about body image?

Desiree was featured in an article by HerCampus discussing GLP-1s. She was also featured on a podcast with Anthem EAP discussing eating disorders.