7 Tips For Dealing With Challenging Body Image Days
Even when we’re actively working on our relationships with our bodies, we’re bound to have days when challenging body image thoughts don’t seem to disappear. These days are totally normal - but here are some ways to make those days a bit more tolerable.
Tell yourself that it’s completely OK to feel this way. Don’t beat yourself up about having a challenging day. It doesn’t negate any progress you’ve made so far in making peace with your body, and doesn’t mean you won’t be able to make progress again tomorrow. You can have a challenging body image day AND be working on your body image proactively - you can hold both of those at the time. Remind yourself that the best way to move forward is to accept the feelings as they come rather than to feel ashamed of. Remember: fat is not a feeling. Also, remember that your body just survived a global pandemic! We’ve been living in an uncertain world for over a year, during which people lost jobs, homes, and lives. During a prolonged period of stress, give yourself grace and be grateful that your body got you through an incredibly stressful time.
Know that it’s temporary. Challenging body image days come and go, just like other feelings come and go, and know that this feeling will pass. It can be helpful to frame it in this way: if your body image changes from one day to the next, but your body’s not changing from yesterday to today, then is your body really the problem? It’s more likely having to do with the way that you are seeing your own body (your mindset)- that doesn’t make it less real, but it does help you understand that your body is not (and never has been!) the problem.
Remind yourself that clothes should fit you and not the other way around. It seems simple, but if you’re wearing pants that are too tight, an itchy top, or a sweater that’s too hot for the weather, CHANGE! You’re not stuck in an outfit, and being comfortable can make all the difference in helping you to feel better quickly. Bathing suit season can be especially challenging - if the thought of wearing a bathing suit this summer is scary, make sure you prioritize finding one that is comfortable and the right size for you. Plus, you can always test the waters by wearing it at home, inside or out in your yard as a low-stakes way to ensure it’s comfortable to move in and that you feel good in it before bringing it on that beach trip. Need style inspo? Below are a few links to some great summer/swimsuit hauls from favorite curve-friendly/larger-body/plus-size fashion bloggers:
Swimsuit & Summer Outfit Hauls:
@streetsbeatseats - has a swimsuit haul highlight!
@caralynmirand - has a swimsuit haul highlight!
Size-Inclusive Swimsuit Brands:
Old Navy @oldnavy
Aerie @aerie
Torrid @torrid
YouSwim @you.swim
SummerSalt @summersalt
AndieSwim @andieswim
Saint Somebody @saint.somebody
Amaryllis @amaryllis
J. Crew @jcrew
Swimsuits for All @swimsuitsforall
Some other favorite curvy/plus-size/fat-friendly fashion influencers:
@simply_elsa
@fearlessfatshionista
@roseybeeme
@meg.boggs
@musingsofacurvylady
@remibader
@daytoncarrie
@curvestocontour
@mustangsallytwo
@essiegolden
@smilesandpearlss
@katie_parrott
@ashleerosehartley
Make a list of a few things that you’re grateful your body can do. It’s a big ask to constantly love or admire your body (more coming in a post on body neutrality soon)! But you can practice acceptance and respect towards your body by thinking of things you’re thankful that your body can do that don’t have to do with image or appearance. For example:
● I am grateful that I have strong legs that take me where I need to go.
● I am grateful that I have energy to play with my dog/kids/partner.
● I am grateful for my hands that can write/play the piano/cook delicious meals/etc.
● I am grateful for my arms that can hug a loved one.
Take the focus on your body away by doing something that you love or by engaging in some self-care. Sometimes you just need to remind yourself that you are more than your body, and that you’re a person with real interests, likes and dislikes. Whether it’s a hobby like crafting or some self-care like getting out in nature or taking a bubble bath, focusing on things you enjoy can be hugely beneficial for getting you out of your head for a bit.
Make sure you still eat and hydrate! It can be tempting to eat less on days when you don’t feel great about your body. But guess what - your body still needs fuel, no matter how you feel, and if you’re already feeling down, low blood sugar and dehydration won’t help. Besides, not eating keeps you in the dangerous cycle of negative feelings around your body and food.
And most importantly… remember that you weren’t made to look good, and that you are YOU regardless of the way you or your body look. Your appearance is the least interesting thing about you - I promise.
If you’re still struggling with your body image, know that there are people who can help! At Tory Stroker Nutrition, we can help you work on your relationship with your body from a Health At Every Size, anti-diet perspective.
Need help responding to negative talk from others? Check out our blog post here.