5 Tips for When You’re Having a Bad Body Image Day

We have all been there. Whether it is after binge eating the night before or a pair of pants no longer fits as we’d like them to or we’re out with friends and believe we’re the biggest body there, we have all had days where our body image is negative. Often a single day can become a few days, or a week, and it so often leads to (more) emotional eating.

It can be so easy to think that the solution to “snap out of it” would be to restrict your food intake and get in a long workout the next day (hands up if you’ve been there!). But this starts the restrict-binge emotional rollercoaster again—a ride we hate and want to get off of!

Here are 5 tips of things to do instead of beating yourself up with tasteless salads and torturous workouts:

1. Put on an outfit that you feel good in. This could mean your softest sweater, most flattering leggings, or your favourite dress, whatever is going to give you a little mood boost to see yourself and feel your body in. This is a way to show your body (and mind) some comfort while your negative thoughts are swirling.

2. Don’t eat only vegetables. Sure, a crispy/crunchy salad can be delicious, but your body also needs carbs, fats, and protein to function its best. Try and resist the urge to drastically eat like you’re on day one of a strict diet. Instead of eating from your head (“I should eat this”), try and listen to what your body wants to eat.

3. Move (but don’t overdo it). We believe that movement should always be something enjoyable. So, just like the advice in #2 above, don’t double up workout classes to ‘burn off’ all the calories. Not only would that leave you feeling even more deflated, doesn’t that sound like punishment?! Try a walk around the block or bike ride. If you’re feeling self-conscious, stretching in your living room can reconnect you to what your body can do, not simply what it looks like.

4. Avoid social media (and probably Google too). When having a bad body image day, we often look for before/after photos, search for “how to lose X lbs in X days”, or are exposed to friends, family, and celebrities who have bodies different from our own. Put down the phone and step away from the laptop! Taking a bit of a break from the internet and social media apps can help you return to a more neutral view of your body, instead of getting caught in the comparison trap.

5. Remind yourself this feeling is temporary. While none of us are strangers to bad body image days, since they do tend to come and go, it is important to remind ourselves that what we’re feeling will pass. It can be difficult while you’re in the middle of it but try reminding yourself that the negative and critical feelings will end. There is also some comfort in knowing that whatever may have triggered your current feelings about your body is something you can learn from, maybe giving you a greater sense of power the next time these familiar feelings come up.

💛 Your peace awaits.

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