Challenging False Perceptions (Body Image)

Every day we are bombarded with messages (often negative) that can influence our body image and self-worth.  These messages can come from airbrushed supermodels on magazine covers, comments others might make about our appearance or choices (“Should you be eating that?”), or our own internal self-talk.  Regardless of the source, these distorted messages often leave us feeling inadequate and rob us of satisfaction in life.  If these experiences are not backed up with awareness, a person can start believing these lies and sabotage his/her own wellness choices.  Next time you find yourself comparing your physique or appearance to someone else or feeling bad about your body image, consider asking yourself the following questions:

Are my thoughts accurate?  The way we think about ourselves can become so automated and engrained in our self-talk that we are not even aware of how many negative thoughts permeate our thinking.  Negative “head trash” accumulates over time and can hijack our ability to enjoy life without overscrutinizing every facet of our body.  Every time you focus on a body imperfection, it creates more body worry and decreases self-respect.  Instead of focusing on what you don’t like about your body, find parts of your body you like or at least tolerate.  Replace every negative body image thought with a positive statement.  For example, instead of thinking “My thighs are gigantic”, reframe with a positive thought such as, “I like my muscular calves” or “I’m lucky I have legs that can move my body, not everyone does.”  Learn to appreciate what your body can do for you!

These two photos were separated by just a few hours. If I had told myself I looked "short" or "thick" from my beach shadow, I could've made myself believe a lie about my body image. Our internal self-talk influences how we feel about ourselves and the choices we make.

Our mental perspective significantly influences how we see ourselves. Be mindful of the messages you play in your head. A good starting point is to ask yourself, "Would I talk to my best friend this way?" Respecting your body includes the thoughts you tell yourself.

Are my emotions taking over?  It can be easy to reflect uncomfortable feelings back onto your body.  For example, when experiencing disappointment, too much stress, or any uncomfortable feeling, it can be easy to turn these negative feelings into “feeling heavy” or dissatisfaction with how you see yourself.  On the other hand, you may find yourself feeling better about how you look if you happen to be having a positively uplifting day.  Recognize that emotions can powerfully influence body image.

Am I regularly meeting my body’s biological needs?  Our bodies are designed to be fed regularly, engage in daily movement and receive sufficient rest.  If your body’s basic biological needs are not met, then self-esteem often plummets.  However, engaging in restrictive dieting and compulsive overexercising reinforces the lie that you are not good enough.  This vicious cycle can become a form of self-punishment, rather than viewing food and exercise as a way to take care of yourself.

The process of improving your body image can often be complex, so working one-on-one with a psychotherapist, counselor, and/or dietitian who specializes in body image can provide valuable insight from a nonjudgmental point of view.  Are your thoughts, emotions, or basic self-care needs holding you back from viewing yourself in a positive light?