Introduction

Struggling with body image is more common than you might think, and it often goes deeper than appearance. According to experts, negative body image is usually a sign of underlying emotions or beliefs about ourselves. Before rushing into changes, it is essential to pause, reflect, and respond with compassion. Here are 3 expert-backed tips to help you shift your mindset and build a healthier relationship with your body.

What is Body Image?

Body image refers to the way we perceive, think, and feel about our physical appearance. It is shaped by our experiences, cultural influences, social messages, and inner beliefs. A negative body image can lead to self-criticism, low self-esteem, and even disordered eating. Addressing this issue goes beyond changing the body; it involves changing the way we relate to ourselves emotionally and mentally.

How To Manage Negative Body Image: 3 Tips

Often, negative body image masks deeper emotions or beliefs we hold about ourselves. It is usually not about the weight or the body itself. That is why it is so important not to rush into action—like starting a new diet or fitness plan—before slowing down and reflecting on what is truly going on underneath.

1. Slow Down and Notice Your Thoughts

The first tip is to take a deep breath, slow down, and notice your thoughts. Ask yourself: What am I thinking? What am I telling myself right now?

‍Then, place one hand on your chest. It can help to close your eyes. Ask yourself:

• What am I feeling?
• Where do I feel it?

Maybe you feel pressure, sadness, or disappointment. Maybe the sensation is in your chest, your legs, or somewhere else. This process helps you connect with what your body is trying to signal. It is a powerful moment of self-awareness.

Writing these thoughts and emotions down can also be very helpful. Take out a pen and paper, or open your notes app, and start journaling what you are experiencing. This simple step helps you pause, reflect, and respond with more clarity rather than acting out of anxiety or shame.

2. Confront Your Inner Critic

Once you begin to notice your thoughts, you might realize that many of them are filled with self-judgment and harsh criticism. This is what we call the inner critic. It is the part of you that says mean things about your body, your appearance, and your worth.

It is essential to recognize that this voice is not the truth, it is a part of you that is stuck in criticism. Treat it like a bully. And what do we do with bullies? We say stop.

Try saying “stop” out loud when you catch yourself thinking self-critical thoughts. Speaking it out loud creates distance from the thought and disrupts the pattern.

If that feels difficult, another trick is to imagine the inner critic speaking in a high-pitched Mickey Mouse voice. Making it sound ridiculous helps you take it less seriously. Usually, this strategy lowers the emotional weight of the thought within just a few minutes.

3. Move Your Body and Wear Comfortable Clothes

The third tip is to find ways to move your body, but not with the goal of changing it. Movement can be light, fun, and expressive. Dance around your room, play movement-based games, or go on a relaxed walk with a friend. The goal is to enjoy your body as it is right now.

Another important step is to wear clothes that make you feel comfortable. Tight or restrictive clothing can serve as a constant reminder of body dissatisfaction and feed into the messages of the inner critic. People often say they will buy comfortable or new clothes only after they change their body, but this mindset keeps the cycle of self-judgment alive.

Instead, choose clothes that you feel good in today. Choose outfits you enjoy and feel at ease in. When you feel more comfortable, you become less focused on the negative thoughts about your body, and more able to connect with joy, confidence, and ease.

Final Thoughts from the Experts

When you begin changing your relationship with your body, you will likely notice other shifts too, such as your relationship with food, self-worth, and daily self-care. Everything is connected.

If you would like support from Zeynep, a therapist at Antiloneliness.com who specializes in body image and eating disorders, you can contact her here. Zeynep works with individuals facing a wide range of challenges related to food and body image, from mild concerns to more severe struggles. Her approach is grounded in compassion and combines effective techniques from Compassionate Inquiry and Cognitive Behavioral Therapy to help clients build a healthier, more accepting relationship with themselves.

Whatever your journey looks like, know that you are not alone. Support is available, and change is possible. You deserve to feel good in your body, today. Take care.