Healing your body image is a lifelong process; it cannot be “fixed” by adopting a body positive mantra or by making the decision to embrace your appearance. Still, if you’re the type of person who prefers to do “homework,” having particular workouts or tasks to complete for enhancing body image may be beneficial. I’ve shared five of my favorites in this blog article!
Thanking your body for all that it does for you is one method to do that. I believe it’s much more crucial to express gratitude to your body for the little things, like your legs getting you through a hike with the most breathtaking views, even though the major victories can have a greater impact. You truly can’t do anything without your body, regardless of how you feel about it. It’s your partner in a lifelong cooperative endeavor, like it or not! Even though there are aspects of it that you truly detest, you’re trapped together, so it will be simpler for you if you occasionally show it some love. Consider giving it some gratitude for the small things, like enabling you to feel the happiness that comes from embracing your puppy or partner (or both!), getting you through a strenuous task at work, or helping you recover from a cold that left the rest of the family unconscious.
It’s important to remember that body thankfulness can be ableist. What if you have a chronic illness or disability? Expressing thanks to your body when it seems to be failing you is incredibly difficult. Even if you are suffering with a serious chronic condition or disability, I have discovered that this can still be beneficial, so you might not find it to be an activity that speaks to you. Even while your body performs some activities more efficiently than others, if you are still alive, your body is still performing strong and vital work. Consider thinking tiny! I suggested that one of my clients, who suffers from several chronic diseases, including one that affects her mobility, take inspiration from her son’s old college anatomy book.
“Are you aware that your intestines can absorb nutrition with their FINGERS?” (Hehe, yeah, that is very much accurate, and yes, I did know!). She found that realizing the wonders of our bodies and how they worked enabled her to appreciate and express gratitude for them. Saying that her physique is a marvel, she departed the session. Now go ahead and express gratitude to your lung alveoli and renal corpuscles for enhancing your body image!
Ditch the scale
Eliminating the device that provides you with that number is one method to stop valuing your body in accordance with a number. Keeping a scale around the house sends the message that you should be keeping an eye on or controlling your weight, even if you don’t weigh yourself often. It can be therapeutic tossing the scale—or crushing it!
Not yet prepared to take it that far? It’s alright! Giving up the scale takes time for some people. I’ve written a blog post with some tips to assist you break the compulsive self-weighing habit.
Joyfully move your body
Give yourself the gift of happy movement by engaging in physical activity for enjoyment rather than with the intention of burning calories. Perhaps something longer or more strenuous would be appropriate, depending on your present activity regimen and level of physical fitness. But when I work with clients on this exercise to enhance their body image, I have them concentrate on incorporating happy movement in bursts of fewer than ten minutes. It’s easier to make sure the activity is being done for enjoyment rather than weight management when it’s limited to a duration that most people don’t think “counts.” Some of my favorite activities are playing with a nostalgic, movement-based toy (think hula hoop or skip it), dancing to my favorite music, taking a quick stretch break, getting some sunshine, and playing an active game with kids.
Create art
A potent tool for healing is art. One of my favorite exercises for enhancing body image in my clients who enjoy self-expression via painting is “petals of self worth.” This exercise aims to help you perceive yourself as a complex, multifaceted human being who is more than just your physical appearance, and to help you extend your sense of self-worth beyond your body size.
To begin this exercise, first create a painting, drawing, or coloring of a flower. Simply print one from the internet if you’re not an artist! Next, list a quality about yourself that you cherish that has nothing to do with how you look for each petal of the flower. Some folks may find this to be quite difficult! Find out what the people you love think is best about you by asking them, or return to your flower every day for a few weeks and gradually improve on it. To serve as a constant reminder of your value as a person, keep your artwork somewhere you can see it.
Get angry
Activated by another article touting some miraculous drug for losing weight, or by an uninvited remark on your physique? Allow yourself to feel angry rather than allowing the body shame to consume you. The fact that we live in a society that values looks and weight so highly is very problematic. The fact that so many people take advantage of the fears of others is frustrating. The way that conventional medicine handles weight enrages me, especially in light of the copious quantities of evidence that demonstrate how little weight actually matters for general health.
These items ought to infuriate you. Allowing yourself to feel and express anger helps you avoid internalizing your emotions and seeing yourself as the issue, which can result in shame. Instead, you’re directing your anger onto the ones who truly deserve it. Many people, especially women, have been raised to dread or avoid anger, but anger has a place and, when used constructively, may be therapeutic. It could be beneficial to discuss your anger in therapy if you find it difficult to express or allow yourself to feel it.
The Final Word on Changing Your Body Image
Recall that enhancing one’s body image is a personal and lengthy process so it’s acceptable if some of these activities resonate with you more than others. You are free to take what you require and discard the remainder.
I really feel that receiving one-on-one help from a reputable clinician, such as a nutritionist or weight-inclusive therapist, can be one of the greatest gifts you can give yourself, provided that it is within your means. A few books and worksheets are also available that might be useful. Here are a few of my top picks:
Jamie Magdic’s Food & Body Image Freedom Workbook & Journal – Despite being somewhat large, this workbook is filled with exercises and resources that are inclusive, approachable, and designed for all body types. Unexpected disclosure: Jamie sent me a copy of this workbook to review, and I really like it, which is why I’m recommending it here!
Beyond a Physical Form by Lexie & Lindsay Kite, Ph.D. Although the book is longer than I would have liked, the information it contains is quite beneficial, and the message it conveys is quite significant.
Margit Berman’s Workbook on Acceptance Based Approaches for Weight Concerns – I employ ACT therapy frequently with my clients, and this workbook offers practical journaling prompts, ACT techniques, and information about Health at Every Size and weight science.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.