How to Overcome Body Image Insecurities

At some point, most of us experience insecurity about our bodies. Whether it's the awkward phase of adolescence, recovering from childbirth, or dealing with a few extra pounds, it's something we all face! Having a positive perception of your appearance is crucial for your health and confidence. We’ll guide you in breaking free from the cycle of negative thoughts by viewing your body in a more positive light.

Take a moment whenever you have a negative thought about your appearance. What are you doing when that thought pops into your head? How does it make you feel? It's important to recognize when you're having these self-critical thoughts and understand what triggers them so you can eventually change them. For example, when you're in a fitting room, you might think, 'I'm so fat that I can't fit into anything here. I shouldn’t have tried on clothes.' How does that thought make you feel? Pain, anger, or sadness? Or, if you see someone jogging, you might think, 'I’ll never have a body like that.' This kind of thinking can lead to feelings of frustration or disappointment.

Think of something positive after every negative thought. You don’t have to accept those unhealthy thoughts! Ask yourself, are you being fair to yourself? Do those thoughts serve you? Would you say them to a friend? Here are some examples of how to redirect negative thoughts:

• "This outfit doesn't suit me, but I have other ones that make me feel confident."
• "This outfit doesn't fit, but that doesn't mean I should give up. If I keep trying different outfits, I’m sure I’ll find one that works."
• "Although my arms aren't toned, these arms allow me to carry children and hug those I love."

Focus on what you appreciate about your body instead of what you don't like. Take a moment to list everything you cherish about your body. You can mention physical traits or the abilities your body has. When you feel low, revisit this list to remind yourself of how amazing your body truly is.

• For example, you could note that your body helps you swim, hug loved ones, or face daily challenges.

Find a style that makes you feel comfortable and confident. Chasing the latest trends can be overwhelming, especially when they don’t suit your body type. You might also feel pressured to wear clothes that are smaller to look beautiful. Toss those misconceptions aside! Find outfits that are comfortable, stylish, and fit your body well. You’ll feel more attractive, and that confidence will shine through in your appearance.

• Don’t be embarrassed or shy when buying clothes that fit your size. You’ll soon realize that these outfits are more useful and designed to complement your body.

Eat nourishing foods, stay active, and get enough rest. When you have an unhealthy perception of your body, you may try to change it in extreme ways. This could include extreme measures like starving yourself if you feel overweight, or pushing your body too hard with workouts if you want to build muscle. Choose healthy foods you enjoy when you’re hungry, and don’t forget to stay active. Avoid addictive behaviors like drinking alcohol or using stimulants.

• Taking care of your body is a way to nourish your mind, so make time to meet your personal needs.

Exercise, meditate, garden, or do something that boosts your mood. Engage in activities you love for the joy they bring. You might run because it fills you with energy, or do yoga because it helps you relax. By doing so, you’ll learn to appreciate your body for all that it enables you to do.

• Don’t forget to add these activities to your list of what you love about your body!

Remind yourself daily of the wonderful qualities you possess. You don’t need a "perfect" body to have a beautiful character. At least once a day, think of one of the traits you admire about yourself—such as your empathy, decisiveness, or curiosity. Tell yourself that these qualities are not linked to your physical appearance.

• Think about the people you admire or the famous historical figures you respect. Do you value them for their appearance, or for their extraordinary actions, kindness, or meaningful contributions?

Be open about your feelings if you feel uneasy about physical intimacy. Many people feel self-conscious in intimate moments, especially if they’re naked in front of their partner. To feel more confident and comfortable, openly share your feelings with your partner. Afterward, have a conversation about what both of you are comfortable with.

• For example, you could start the conversation with: “I really like you and am happy to be with you, but I feel uneasy and anxious when I’m not wearing clothes in front of you.”

Stay away from individuals who make you feel self-conscious about your body. You may have a family member who often complains that you're too skinny, or a friend who constantly tells you that you need to lose weight. It's hard to ignore such comments, so try to avoid being around these people. Instead, spend time with those who appreciate you without judging your appearance.

• You don't need to confront these people unless you wish to discuss it with them. If you choose to, you can say, 'I don't want to attend your party. You often make me feel bad about my appearance, and I don't want to feel that negativity.'

Unfollow those who only share images of the ideal or 'perfect' body. If you scroll through Instagram or Facebook several times a day and only see polished images of people, you might start feeling pressured to change your appearance. Let go of that insecurity and spend time following pages that are more beneficial.

• If avoiding the temptation of social media is hard, you can use an app that helps limit your time on specific pages.

Stop weighing yourself every day and reduce the time spent in front of the mirror. Obsessing over your looks can make it difficult to build a positive self-image, especially if you're worried about things you can't change. To relieve the pressure, keep away from the scale, stop measuring your waist, and avoid standing in front of the mirror.

• Instead of focusing on your shape or size, shift your attention to goals related to your health and happiness.

Seek support if you're feeling distressed about your appearance. Talking to a doctor or therapist can help if negative body image feelings are leading to depression. You are not alone! Negative perceptions of your appearance are very common, and healthcare professionals can assist you in overcoming these emotions through cognitive-behavioral therapy or group therapy.

• If appearance-related anxiety affects your daily life, your doctor might prescribe anti-anxiety medication.
• Need to talk to someone right now? Call your local mental health helpline. If you're in the U.S., you can call or text 1-800-931-2237.