Body image and self-care

A positive body image is rooted in self-respect and the respect of others. It means treating your body with care and recognising that your body image is just one facet of your overall identity that doesn't define you.

Having a positive body image doesn't require you to always love every part of your appearance or to always be entirely content with your body. Rather, it means accepting your appearance most of the time and ensuring that negative thoughts about your body do not prevent you from living a fulfilling life. Understanding this balance is crucial, especially in the context of eating disorders and disordered eating, where distorted body image can lead to harmful behaviours.

How can I support myself in improving my own body image?

• If you experience thoughts related to negative body image, try to divert your attention and use distraction techniques.
• Rather than focusing on appearance, try to remember that appearance isn’t your entire identity. Try to consider your personality traits, abilities, achievements, strengths, and what makes you, you. Think about what you appreciate about yourself, for example, your skills and values. If this is too difficult, you could ask a loved one what they like about you.
• Remind yourself of the qualities that you like and admire in yourself and remind yourself that they are not defined by your appearance. You can also think of the qualities you like and admire in friends; these are often not to do with their bodies, but rather their personality e.g., empathetic, kind, thoughtful, funny, curious.
• Treat and speak to yourself like you would a loved one and practice self-compassion.
• Reduce negative influences around you that affect your body image. For example, you could unfollow social media accounts that may be causing you to compare or think negatively about yourself.
• Set boundaries with loved ones. This may include asking them to stop talking about bodies and letting them know these types of comments are unhelpful and triggering.
• Be around people who make you feel comfortable and appreciate you as a person.

Body Gratitude

When you experience negative thoughts about your body, it can be hard to shift your focus and think about why you may be grateful for your body.

Here are some ways in which your body may support you. Can you think of any other ways that you feel supported by your body? 

• Healed a bruise
• Fought off an infection
• Given you the ability to smell your favorite scent
• Let you know from pain that something needs attention
• Allowed you to watch your favourite TV show
• Allowed you to express yourself either with clothes, haircuts, makeup, or otherwise
• Being glad you are able to smile at someone and brighten their day
• Allowing you to talk to your friends

Considering your senses (see, smell, hear, touch) can help you to feel compassion and gratitude towards your body. Try the activity below:

• I’m grateful for five things I sense:  ___________, ___________, ___________, ___________, ___________.
• I’m grateful for my body for allowing me to experience: ___________, ___________, ___________.
• I’m grateful for my body for helping me to experience emotions like: ___________, ___________, ___________.

This resource is specifically focused on body image in relation to eating disorders, rather than body dysmorphic disorder. The BDD Foundation is an organisation which aims to advance education and understanding of body dysmorphic disorder. They have an email helpline, and a range of resources on their website.  We advise you to consult with your GP or relevant healthcare professional for personalised guidance and support.