How to Improve your Body Image:

Improving your body image is a process of reshaping how you see, think, and feel about your body. It involves building self-respect, challenging distorted perceptions, and cultivating a healthier relationship with your physical self.

Here are practical and psychological strategies to help:

1. Challenge Negative Thoughts

Catch and Question: Notice critical self-talk (e.g., “I’m too fat”) and challenge it: “Says who?” or “Would I say this to a friend?”

Reframe: Shift the focus from appearance to function — “My legs are strong and carry me through the day.”

2. Curate Your Environment

Limit Social Media: Unfollow accounts that make you feel inadequate; follow body-positive or body-neutral influencers.

Diversify Your Feed: Expose yourself to a wide range of body types, ages, and appearances to normalize human diversity.

Surround Yourself with Supportive People: Avoid “fat talk” and comparison games. Share with those who uplift you.

3. Practice Body Respect

Nourish Rather Than Punish: Eat to fuel and satisfy your body, not to control or shame it.

Move with Joy: Engage in physical activity that feels good (dance, yoga, walking) instead of punishing workouts.

Rest and Care: Give your body rest, comfort, and attention — dress in clothes that fit and feel good.

4. Use Mirror Work

Look at yourself with kindness.

Practice saying something positive daily: “I appreciate you for getting me through today.”

5. Reconnect With Your Body

Mindfulness & Meditation: Tune into bodily sensations without judgment.

Body Scans: Try guided meditations that help you be present and neutral about your body.

6. Set Functional Goals

Shift from “I want to look better” to “I want to feel stronger” or “I want to have more energy.”

7. Address Underlying Issues

Psychotherapy or Counseling: Cognitive-behavioral therapy (CBT), EMDR, or body image-specific therapy can help deeply rooted issues.

Self-Compassion Work: Practices from Kristin Neff’s research on self-compassion can reduce shame and improve self-acceptance.

8. Celebrate Non-Physical Qualities

Make a list of what you value about yourself that has nothing to do with appearance (kindness, resilience, creativity, etc.).

Share or journal about meaningful accomplishments that define you beyond your body.

9. Engage in Creative Expression

Art, dance, or journaling can help you express and process feelings about your body.

10. Be Patient and Gentle

Body image is not fixed overnight. Celebrate small shifts. Healing is nonlinear, and setbacks are part of the journey.

Shervan K Shahhian