How to feel better about your body
HOW TO SHOW YOUR BODY THE LOVE AND RESPECT IT DESERVES
By Jackie Menjivar
(Nikita Pavlov / Unsplash)
A lot of factors contribute to a person’s risk of developing an eating disorder, and one that’s been in the spotlight lately is social media — and for good reason.
Facebook’s own internal research found that Instagram makes body image issues worse for one in three teenage girls. The Instagram algorithm has promoted extreme dieting and pro-eating disorder content to accounts registered to teenagers, and there are people speaking out about how Instagram led them to develop eating disorders.
These platforms know the negative impact they’re having on your mental health. It shouldn’t come as a surprise when Instagram is, by design, so heavily focused on image. (An algorithm that traps you into harmful content spirals doesn’t help either.)
There's been a recent rise in eating disorders in teens and young adults. Lawmakers are asking Facebook and Instagram to be accountable, but they aren’t acting fast enough. That’s why it’s up to us to build positive relationships with our bodies — these tips can help you show your body the love and respect it deserves.
1. Overhaul your social media.
Take a look at the accounts that you follow. Do they only portray a certain body type? Do they glorify unhealthy habits or unrealistic standards? Do they make you feel bad about your own body? Mute, block, and unfollow until your feed starts to feel more comfortable.
Once you’ve gotten rid of the bad stuff, it’s time to seek out the good. Follow body-positive influencers and content that’s kinder on your mental health in general. (Here’s a shameless plug for the IDONTMIND Instagram if you’re looking for mental health tips and inspiration.)
You may even realize that what you need is a total social media detox. Delete the apps that weigh the heaviest on your self-image, whether it’s for a little while or forever.
2. Show your body appreciation.
Remember that your body does so much for you. At this very moment, it’s breathing air, pumping blood, and generally keeping you up and running. Don’t take that for granted.
The next time you’re dancing to your favorite song or carrying your cat around the apartment, take a second to thank your body for the beautiful moments that it helps you to have. In the moments where you’re really struggling, try making a list of all the things you’re grateful to your body for.
3. Don’t forget your mantras.
A mantra is a positive statement or word that you repeat to yourself to lower stress and increase confidence. Find a mantra that reminds you of your worth and encourages you to care for your body. Even if you don’t feel comfortable with statements about “loving” your body, you can still find ones that show it respect.
My body is me, and I am exactly as I should be.
I take care of my body and my body takes care of me.
My body belongs to me. It doesn’t have to look like anyone else’s.
I am grateful for this body.
Write your mantra(s) down on notes and keep them in the places you need them most, like on the mirror you use in the mornings or in your wallet when you go clothes shopping.
4. Keep your social circle body-positive.
You want to surround yourself with people who make you feel good about yourself and your body — and avoid the ones who don’t. It goes without saying that you should steer clear of anyone who makes negative comments about your body. That’s really straightforward, but it’s a little trickier to recognize when someone’s behavior is indirectly (or unintentionally) harmful.
The actions of friends who obsess over calorie counts or frequently skip meals can be really detrimental to your self-image. That’s not to say that you should cut them out of your life. Let them know about the things they do that make you uncomfortable and offer resources if it feels appropriate. If you think they may be showing symptoms of an eating disorder, encourage them to take an online mental health screening and find additional support.
5. Dress for the body you’re in right now.
It’s time to stop holding onto clothes that don’t fit you anymore or shopping for clothes that you’ll fit into “someday.” Find things you can wear and feel good in right now. If there’s a style of clothing that you’ve been waiting to wear until you’re a different size, now’s the time to drop the restrictions and just go for it!
6. Focus on health.
Exercise has a lot of benefits that aren’t related to weight or appearance, and the same goes for keeping a healthy diet. Your motivation should come from those things — more energy, better moods, improved sleep quality, and strengthened immune responses.
Don’t measure your progress with a scale or tape measure. Instead, focus on the way your body feels and the things that it can do. Here are some examples of non-weight related goals:
I want to be able to climb the stairs at work without getting winded.
I want to run a marathon next year.
I want to do three more push-ups this week than I was able to last week.
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Building a positive body image is a process. It won’t happen overnight, but remember that every time you show respect and care for your body, it encourages other people to do the same.
If you feel like you may be showing symptoms of an eating disorder, take an online mental health screening. Your results aren’t a diagnosis, but they’re a great place to start and a baseline to figure out your next steps. Find more resources and support at the National Eating Disorder Association.