Are you overwhelmed by expectations of what your body should look like? Are you bogged down by feelings of not being attractive enough? Does your displeasure with your body cause you to miss out on things in life that should be enjoyable? Are you unhappy with your shape, size, or weight?
If you answered “yes” to any of these questions, you are among something like 90% of women, who feel unhappy with their bodies and want to change them. But before you go and start trying to “fix” your body, why not work to change your mindset? Here are some steps you can take to start loving your body and developing a healthier body image, starting right now!
1.Realize that you are more than just the sum of your parts, and you are worthy of happiness
The most important thing to work towards when trying to develop a more positive body image is the attitude that your value as a human being is not tied to your physical appearance.
That can be difficult to realize when you live in a society that might constantly be telling you otherwise, but it is the truth. You are as worthy of happiness as the next person, and you are valuable for the simple fact that you are a human being with a unique set of genes and experiences that have shaped you into who you are.
If you do not feel valuable as you are right now, try tapping into your existing talents and abilities to make someone else happy or lend a helping hand. Do more of the things that make you happy, and surround yourself with people who love and value you as much as you can.
If you are able to love yourself in broader terms, it will be much easier overcome the negative perceptions you have of your body.
2.Focus on the positives and compliment yourself
You already know there is a lot of power in a compliment. A few nice words can totally make a person’s day! But are you applying that knowledge to the way you treat yourself?
It is easy to look in the mirror and see only flaws… after all most women are surrounded by messages that tell us all about these flaws and what we can do to “fix” them (hint: it usually involves buying their products or services).
Don’t let any person or entity who is financially vested in making you feel flawed so they can sell you stuff get the best of you! Make the active choice to see your physical qualities over your perceived flaws, every time!
This might be difficult for some, but with regular “practice,” it can be done. Pick a few of your favorite things about your body, write them down if you need to, and go over them regularly until you start seeing yourself in a more balanced way.
3.Nip those negative thoughts in the bud!
We all know that “practice makes perfect,” right? The more we practice something, the better we get at it.
But have you ever thought about how much this applies to your own thoughts? If you are constantly thinking negative things about your body, what you are essentially doing is getting better at telling yourself those bad things about your body.
It is a vicious cycle, and endless loop of self-disrespect and you are the only one with the power to end it. How can you ever love your body when you are constantly practicing ways to hate it?
You may not be fully in control of your thoughts, but you can choose to take charge and say “No!” to that voice in your head saying you look ugly. Interrupt that nasty thought pattern and consciously replace it with a positive one.
At first it might seem difficult to control, but the more you do this, the better you will get at doing it, until your thought patterns become more positive, and therefore healthier!
4.Tune out the noise
It will be easier to control negative thoughts when you are able to turn off or tune out the very sources of those ideas that have gotten in your head. Maybe it’s TV or magazines, maybe it’s a friend or family member, maybe it’s things you see on the internet…
Whatever it is, you can get rid of it altogether, distance yourself from it, or simply tune it out. If the beauty magazines you read are constantly showing you unrealistic images of photoshopped, well-posed, and professionally-photographed models and holding that up as the ideal you and all women should strive for at all times, ask yourself if you really need to continue reading these magazines. If you have toxic people in your life who make you feel awful about the way you look, try to address it with them and see if it improves. If not, you can distance yourself from them or cut them off, depending on the particular situation.
You can take charge of your happiness by controlling how much negative input is getting into your head in the first place!
5.Find body positive role models
Seek out some positive role models. These can be people who are body positive and whose attitudes and philosophies you can emulate… people who have the same “flaws” as you but have a healthy mindset about them and are out there living their lives and just generally being awesome without letting these things hold them back… or just people who have a similar body type to yours that you can look at and find the beauty in, to help you find that same beauty within yourself!
6.But Remember that comparison is the thief of joy
As you find role models, remember never to get caught up comparing yourself to them, or anyone else for that matter. It is great to find inspiration in others, but comparison and jealousy will absolutely steal away your happiness and self-love!
No matter how perfect you think someone else might be, they go through struggles just like you. You really have no idea how hard they may have worked for that thing about them you envy, or the challenges they face in life, or the kinds of thoughts that go through their heads that they have to deal with every day.
Focus on yourself, the things you can do to better yourself, and keep your progress in perspective. As you progress towards your goals, don’t let your pride and joy be taken away by jealousy because you perceive someone else as having gotten there more quickly or more easily than you.
Give yourself kudos for overcoming your own struggles, compare yourself only to yourself, and give yourself realistic expectations that are based on your own situation and needs so that you can avoid the pitfalls of jealousy.
7.Stop gossiping/talking trash about other women’s bodies
The practice of trash talking about other women’s bodies—including celebrities’—is not only cruel to the women who are being talked about, it is also self-destructive to the people doing the talking. It is very unfortunate that this seems to be a common practice among many women, a form of bonding even…
If this is how you bond with other women, stop. Just, stop… you are creating an entire culture where it is acceptable to say things about other people’s appearance that you would be devastated to hear said about yourself, you are projecting your insecurities onto others instead of taking care of them, and you are creating or contributing to a toxic environment that will only backfire on you and potentially your loved ones in the form of more negative attitudes and body issues.
You can quit this practice by changing the subject when other people bring it up, or choosing to say something nice instead, or saying nothing at all and just avoiding these conversations altogether. You can choose to surround yourself with kinder and more positive people, or continue to surround yourself with the same people but tune out these topics.
Either way, you are in control of the things you do and say, so choose wisely!
8.Support and empower other women instead
I truly believe that the more supportive you are of other women, the more supportive you are able to be to yourself. It’s a bit of a case of “the chicken or the egg” here… many women are able to support and empower other women because they already have a healthy relationship with themselves. But even if you are not totally on board with the body positive, self-acceptance bandwagon, you will find that as you project positive attitudes onto other women in your praise and support of them, as you see other women being empowered by your beautiful words and actions towards them, you will begin feeling empowered as well.
In this case, you are creating a positive environment that will foster growth for all involved!
Exercise not because you hate your body and need to “improve” it, but because it feels good physically and mentally and will help your longevity and quality of life.
Taking up a form of exercise that takes away the focus from how your body looks to what your body can do is one of the best ways to battle insecurities and develop a more positive body image.
As you begin to appreciate your body for its newfound abilities, you will put less focus on how it looks and more focus on how it functions, which is what really should matter the most! You will also begin to treat your body better, as you figure out that healthier foods, habits, and thoughts will lead to improved performance in your chosen activity. It’s a much better motivator than exercising for the sole purpose of looking a certain way.
Regular exercise also has the added benefit of enhancing serotonin production and release, so it should make you feel happier, too!
10.If all else fails, do seek therapy!
There is no shame in talking to a professional who can help you if your body image issues are more serious and you can’t work through them on your own. In fact, even if you can work through them on your own, it can still be beneficial to speak to a therapist!
Even individuals who are perfectly mentally healthy can benefit from therapy. By talking about what you think and do, you will discover things about yourself you wouldn’t otherwise have, which can help you set your life in the right direction for you.
And if your body image issues are keeping you from doing things you enjoy, negatively affecting your relationships and interactions with others, or otherwise hampering you in your daily life, then it is definitely time to consider therapy. Therapy can help get to the root causes of your issues and send you on a path to healing.
Remember you are not alone… someone can help!
Good luck on your journey to a more positive and healthy body image. If you find yourself sinking back into old habits, come back to this list or read other advice like it to find some grounding and get back to work on fixing your thought patterns.
You can do it!
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Yamê is a Brazilian-American
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