“I'm Not Feeling Good Enough About My Body”: The Journey To Body Acceptance

Body acceptance can be critical to self-care and overall well-being. In a world where unrealistic beauty standards are often prevalent, feeling confident and comfortable in your skin can be challenging. However, embracing your body and being grateful for all its unique qualities and strengths may help you develop a positive and accepting relationship with your body, potentially leading you to feel increased self-compassion and reduced stress. Practicing self-care, focusing on health over appearance, and cultivating an appreciation for body diversity can be helpful ways to feel positively about your appearance. If you’re having trouble with body acceptance and self-image, consider working with a therapist in person or online.

Disprove negative thoughts

Negative self-talk can be one of the biggest barriers to body acceptance. People often have critical and harsh thoughts about their bodies, which can have negative impacts. Feelings of self-blame, coupled with negative assumptions about oneself for failing to live up to a certain standard, may not only contribute to body dissatisfaction but could also possibly contribute to the development of eating disorders. 

To counteract thoughts that make you feel bad about yourself and your body, it may be helpful to disprove them. You might ask yourself whether they are based on truth and evidence. Are these thoughts helpful or harmful? Consider rephrasing negative thoughts in a more positive light to help you better love your body.

Focus on health over appearance

It’s often easy to become fixated on appearance-based goals, such as losing weight or achieving a particular body shape. However, these goals can sometimes lead to disordered eating and a negative body image. 

Instead, it can be beneficial to prioritize health-based goals promoting well-being, such as eating a nutritious diet, exercising regularly, and getting adequate sleep. Tuning into your body's messages about how it feels after you eat, exercise, or relax may also be helpful. This practice can be tied to mindfulness, which typically involves taking stock of and accepting feelings, thoughts, and sensations as they arise without judgment. 

Research suggests that obesity may not always correlate with poor health, as there can be other factors that determine whether someone is healthy. A person with a larger body who eats a healthy diet and exercises regularly may show no sign of anything wrong. Similarly, a person who is thin and fits a certain beauty standard may not necessarily be healthy. 

If you or someone you know needs help with an eating disorder, please talk to a health professional or contact the National Eating Disorder Association Helpline at 1-800-931-2237 (M-Th: 9 AM-9 PM EST, Fri 9 AM - 5 PM EST).

Surround yourself with supportive influences

The individuals you surround yourself with can significantly impact your body image. Surrounding yourself with people who promote body positivity and self-acceptance may counteract negative messages from society and the media. It can be helpful to seek out supportive friends, family members, and communities who encourage self-love.

Cleaning up your social media feeds may also be helpful. If your social media feeds frequently showcase images of people that you negatively compare yourself to, potentially reinforcing unrealistic beauty standards and making you feel bad about yourself, consider following more body-positive sites and feeds on social media. As for the brands you buy from, those whose ad campaigns showcase women of different sizes, ages, and colors may be more conducive to encouraging body acceptance and self-love.

Appreciate body diversity

It may be essential to remember that bodies can come in all shapes and sizes, and there may not be one perfect body type. Try to focus on what your body can do, rather than fixating on your appearance, and be sure to celebrate your unique qualities. Appreciating body diversity can reduce feelings of body shame and increase body acceptance.

Consider professional help

If negative body image is affecting your quality of life, it may be necessary to seek professional help. A mental health professional can help you develop coping strategies, improve your self-esteem, and overcome potentially disordered eating habits. They may also provide support and guidance as you work toward body acceptance.

Celebrate your accomplishments

Celebrating your accomplishments, big and small, can be important for building self-esteem and increasing body satisfaction. Whether completing a workout, trying new food, or simply getting dressed in the morning, try to acknowledge the effort and progress you’ve made. This can help to build your confidence and enhance body satisfaction.

Avoid comparisons

Comparing yourself to others can significantly decrease body satisfaction. People often compare themselves to others and feel like they are not good enough, but this is frequently a harmful habit that can hurt your self-esteem. Some women may wish they were as small as other people they see online, without realizing those other bodies are thin because of eating disorders. Instead, try to focus on your progress and accomplishments, and celebrate the unique qualities and strengths that make you who you are.

Say goodbye to perfectionism

Perfectionism can be another obstacle to body acceptance. People often strive for perfection in their bodies, but this unrealistic goal may lead to disappointment and frustration. Instead, you might focus on progress and improvement, and be kind and compassionate with yourself as you work toward your goals and develop body neutrality or body positivity.

Embrace your body as it is

While the shift to full acceptance of your body as it is may not happen overnight, remembering the underlying principles of body neutrality may pave the way for more positive thoughts about yourself and your body. This can include the practice of gratitude for what your body enables you to do, such as giving you the strength to move, breathe, and embrace the people you love.

Engage in body-positive activities

Engaging in body-positive activities may significantly increase body confidence and boost feelings of body satisfaction. This could include things like:

• Joining a body-positive group or community
• Participating in body-positive events or campaigns
• Surrounding yourself with body-positive messages and images
• Practicing body-positive affirmations and self-talk
• Accepting that bodies can change over time

Incorporating these activities into your life can counteract negative messages from society and promote body positivity and self-acceptance.

Prioritize self-care

Self-care is often a crucial aspect of body acceptance. Taking care of your physical, emotional, and mental health can improve overall well-being and boost body confidence.

Helpful self-care activities may include the following:

Exercise: Regular physical activity can enhance physical health and increase feelings of body satisfaction.

Eat well: Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can nourish the body and improve health.

Get enough sleep: Adequate sleep is often crucial for good physical and mental health. Aim for seven to nine hours of sleep each night.

Relax: Incorporating relaxation techniques, such as meditation, yoga, and deep breathing, can be a good way to reduce stress and improve overall well-being.

Use positive self-talk: Try to speak to yourself positively and encouragingly. Acknowledge your strengths, accomplishments, and successes, no matter how small.

Practice gratitude: Take time to appreciate the abilities and capabilities of your body. Celebrate its strength, resilience, and power.

Be patient

Finally, try to be patient with yourself as you work toward body acceptance. This journey can take time, so try to be compassionate with yourself as you work toward your goals. Remember, progress can be more important than perfection. You may not experience positive feelings about your body right away, but over time you can learn how to feel good about the way you look.

Benefits of online therapy

Online therapy can be an excellent choice for those who find traditional in-office therapy inaccessible or uncomfortable. Sometimes, it can feel vulnerable and difficult to talk about body image issues, but being able to do so from the comfort of your home can help you feel more at ease. 

Effectiveness of online therapy

Research suggests that online therapy can be effective in addressing low self-esteem and cultivating self-compassion, which can often extend to body acceptance and body positivity. In general, there’s no difference between the effectiveness of online therapy and in-person therapy.