Bad body image day? Here are 5 ways to change that.
You hear the alarm. You open your eyes. And before you even walk over to the bathroom mirror you might already know — it’s just one of those days where you don’t feel quite right in your body.
Maybe yesterday you challenged some fear foods and are experiencing the anxiety hangover that comes from pissing off your eating disorder. Perhaps today your schedule is jampacked and stress of any kind tends to translate to “I hate my body.” Maybe there’s no reason at all — you just look in the mirror and you feel that dread, or ick, or anxiety, or even fear.
Your body image is just sh*t, really.
It can be so confusing — one day you’re feeling yourself and the next you’re absolutely NOT feeling yourself. There’s no way your body changed overnight, and nonetheless you see it differently. What so many people don’t understand about body dysmorphia is that it’s more than a feeling — you actually SEE yourself physically differently. Reality becomes distorted and that feels downright scary.
But no need to panic!
In fact, in eating disorder recovery body image is expected to change day to day, hour to hour, even minute to minute. Because body image is usually mood dependent, meaning its more a reflection of the way you feel than the way your body actually looks.
Weird, right?
This is actually good news, because while you cannot (and should not) change your body overnight, you CAN change your mood pretty quickly to feel better in your body right now.
As a licensed eating disorder therapist, these are five tried and true ways I take care of myself and encourage my clients to care for themselves when its just a bad day for body image.
STOP SCROLLING!
Put the phone down. RIGHT NOW!
(Unless of course you’re reading this blog on your phone…in that case, read to the end and THEN put down the phone!)
Comparison is never helpful. Like ever.
Especially on a day when you’re feeling more sensitive to body-focused content, its better to just close out of Instagram and TikTok and give your brain a comparison detox.
Truth is, your brain doesn’t know the difference between a highly curated social media feed, a FaceTuned image, or a filtered reel.
Even if you logically recognize that these images are not real, and its unfair to compare yourself to them — your brain compares in milliseconds! Too fast for logic to catch up. You instantly feel bad about your body.
It’s best to detach yourself from the sources of comparison that lead to more negative emotions.
Perhaps use this day to pick up that book you’ve been meaning to dive into, or watch a comforting cartoon that made you laugh as a kid.
Connect to content that lifts your spirits and has little to no focus on the body.
2. Change your mood by changing the scenery!
Do you have a place you always find yourself body-checking?
Like the bathroom mirror? Or standing in front of your closet?
Space carries energy and memory. If you’ve spent hours in your room stressing about your body, the memory is primed to dip back into that emotional state when you’re in that location.
Sometimes bad body image days cause us to be stagnant and depressed — you don’t want to get out of bed, you feel glued to the couch, you want to curl up in a little ball and hide away from the world…anyone?
That’s why it can be so transformative to change the scenery.
Get outside.
Look at something green, feel the sunshine on your face, maybe go for a quick gentle walk in the fresh air.
Moving your body to a new place (even if it’s just your front porch) can have major impacts on mood.
Movement helps us to process difficult emotions (as all our emotions live in the body).
Going outside and focusing on what you can see, smell, hear, and feel brings you into the present moment.
When you’re fully present in your body, it’s easier to remember that our bodies are more than objects — they’re our vehicles for life!
So step into nature, take a deep breath, feel your feet on the ground. And feel the difference.
3. Get comfy and cozy!
On bad body image days, you might have a hard time getting dressed and ready for the day.
Everything you try on just feels bad. Fits weird. Hangs uncomfortably.
It’s very likely NOT because your body has changed.
It’s much more likely that you are hyperaware today of the way your clothing feels and looks, causing you to fixate on sensations that normally wouldn’t bother you.
Solution? Find a go-to bad body image day outfit.
Anything that fits comfortably and loosely so you can limit body checking that is triggered by the sensation of your clothes.
For me, this is a pair of my husband’s sweatpants on non-work days.
If I have to look “presentable,” I opt for my favorite pair of baggy mom jeans and a chunky sweater.
Search for things in your closet that make you feel cozy and comforted.
Truthfully, if I could wear a big cozy blanket all day, I’d do it! That’s the level of comfort you aim for on bad body image days.
Change the sensation of clothing to limit body checking and hyperawareness. Focus on comfort and what feels good.
4. Use your sense to soothe.
The best way to tend to your emotions, especially on tough body days, is to get in touch with our senses.
Light a scented candle, drink a hot cup of tea, snuggle with your dog, play your favorite song…
Try to think of one activity or action you can take for each scent that will help you soothe your emotions.
My go-to soothing routine includes lighting a candle, drawing a hot bath, listening to a podcast, and having a few squares of dark chocolate.
Works like a charm!
Shifting your focus from scrutiny of the body to using the body’s sense to care for your emotions is truly a powerful one.
5. Journal time!
Like I said before, body image has much more to do with mood and emotions than the actual state of your body’s appearance.
One of the best ways to process difficult emotions outside of therapy is journaling!
I recommend using an old-school pen to paper method as the time it takes us to physically write things down helps us to fully process and integrate the material and what you learn about yourself.
If it feels right, just pick up your pen and go! Write about anything and everything you’re feeling. It doesn’t have to be pretty, it doesn’t even have to make sense. Just write.
If you’d like a prompt or need a focus, try this:
Write a list of ten things you appreciate about your body that have nothing to do with your appearance.
Does that sound difficult? It might be.
Let me get you started with a list of my own:
I appreciate my eyes for letting me see the color in the sunset. Every sunset is uniquely beautiful and it is truly amazing that I can witness this every day because of my body!
I’m grateful for my feet (even though they’re annoyingly small) because they let me dance in the kitchen with my husband.
I admire my lungs for giving me the ability to breathe deeply and calm down my nervous system when I’m anxious.
Once you get started, there are likely way more than ten things that you can find gratitude for in your body. Give it a try!
Was this helpful?
Let me know if you give any of these tricks a try!
And if you’re looking for a therapist in California, I’m accepting new virtual clients throughout the state. Let’s work together!
