Body Image Healing: Practical Ways to Support Yourself

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I’ve seen firsthand how body image struggles impact mental and physical health. If you find yourself feeling uncomfortable in your own skin, I want you to know this: it’s not your fault. The way you see your body has been shaped by a culture that profits off your insecurities. But the good news? You can reclaim your confidence and build a healthier relationship with your body.

How Society Makes Body Image Struggles Worse

Women’s bodies have long been the subject of scrutiny. From impossibly thin models in magazines to social media filters that erase natural features, there’s constant pressure to conform to unrealistic beauty standards. If you were a child that was scrutinized for how your body looked or a teenager who was teased about the shape of your body or appearance, then just add that to the pile of reasons why you still don’t feel comfortable in your own skin, despite being in your late 30s of 40s. Research shows that exposure to idealized body images increases body dissatisfaction and lowers self-esteem (Grabe, Ward, & Hyde, 2008). Diet culture (an industry worth over $70 billion) thrives by making you feel like your body is a problem to fix (Market Research, 2021).

Ways You Might Be Making It Worse (Without Realizing It)

If you’re struggling with body image, some of your daily habits might be unknowingly reinforcing negative self-perceptions. Here are a few common ways:

Negative Self-Talk – Saying things like “I look disgusting” or “I’ll never be happy with my body” reinforces a critical mindset.
Comparison to Social Media – Constantly scrolling through highly edited and curated images can make you feel inadequate. A study in Body Image found that just 30 minutes of Instagram use significantly increased body dissatisfaction in young women (Fardouly et al., 2015).
Engaging in Extreme Dieting – Restricting food or over-exercising in an attempt to “fix” your body often backfires, leading to metabolic stress and disordered eating patterns (Treasure et al., 2020).
Surrounding Yourself with Toxic Messages – Diet talk from friends, family, or media can reinforce harmful beliefs about weight and health. We have all been exposed to this. In the break room, at a family party, or even just chatting with a friend, can bring up all of their unhealthy behaviors related to food and their own bodies.

How to Support Yourself and Learn to Love Your Body

Healing your body image isn’t about forcing yourself to love your reflection overnight. It’s about shifting how you treat and perceive yourself. You don’t have to instantly love yourself but respecting your body is a great start. Here are some creative ways to build a healthier relationship with your body:

1. Challenge Your Inner Critic

The way you talk to yourself matters. Start replacing negative thoughts with neutral or positive ones. Instead of “I hate my thighs,” try “My legs are strong and carry me through my day.” Try a thought that resonates with you. One that feels good enough to “kind of “ believe while you’re working through the issues.

2. Curate a Body-Positive Social Media Feed

Unfollow accounts that make you feel bad about yourself and follow body-diverse, weight-inclusive creators who promote self-acceptance. You know the one that posts all the before and after photos? Yeah, that one, go ahead and unfollow it. It’s not helping you, it’s only making you feel like you’re failing.

3. Engage in Joyful Movement

Instead of exercising to burn calories or change your shape, focus on movement that makes you feel good. Some of my clients enjoy a walk outside, dancing, yoga, hiking, or strength training. Again, if you hate the movement you’re doing or you have a history of negative experiences with the gym, then I wouldn’t suggest continuing with that.

4. Practice Self-Compassion

Studies show that self-compassion is linked to better body image and overall well-being (Braun, Park, & Gorin, 2016). Treat yourself with the same kindness you would offer a friend. In my Chaos to Clarity Program, we like to say, peace over perfection. Even though most of us logically know that we cannot be perfect with our diet and movement, we still shame and guilt ourselves when we eat something we think we shouldn’t and/or when we don’t exercise the way we had planned.

5. Wear Clothes That Fit and Feel Good

Stop punishing yourself by squeezing into clothes that don’t fit. Buy pieces that make you feel confident and comfortable. THIS is one of the most basic and yet effective things you can do to make sure you feel good daily. Wearing clothing that is too small in order to make sure you don’t overeat during the day is just another restriction. Not only is it disordered thinking surrounding your body and food, but it’s also just plain UNCOMFORTABLE! Go get yourself whatever size fits. You are not meant to fit into clothing. Clothing is meant to fit you.

6. Engage in Media Literacy

Remind yourself that most images you see online and in advertisements are digitally altered. Again with those before and after photos. I can’t tell you how many times the person in them had a weight loss surgery, or did some sort of crash diet (that is not healthy or sustainable) and yet we are all gushing over how AMAZING they look. In the day of AI I’m sure we will see even more images that are just plain false.

7. Focus on What Your Body Does, Not Just How It Looks

Your body allows you to hug your loved ones, travel, create, and experience life. Appreciating these functions can help shift your focus away from just aesthetics. I know this can be difficult, but adding in a little gratitude can go a long way for your thought process.

8. Seek Professional Support

If body image issues are affecting your mental health, consider working with a therapist or dietitian trained in body image and intuitive eating or BOTH. Combining nutrition therapy with psychology is a great way to be doubly supported AND make sure you’re getting the nutrients your body needs to thrive.

You Deserve to Feel at Home in Your Body

Struggling with body image is deeply personal, but it’s also a shared experience among many women due to unrealistic beauty standards and diet culture. I can tell you that over the past 17 years I have heard from a countless number of women who feel that their body is not small enough. You are not failing. Society has failed you by making you feel unworthy in your natural form. The first step toward healing is recognizing that your body is not the enemy. By practicing self-compassion, curating your environment, and challenging harmful beliefs, you can build a relationship with your body rooted in respect and care.

If this resonated with you, share it with someone who needs to hear it. Let’s continue to dismantle toxic beauty standards and create a world where all bodies are valued.

Always in your corner,

xoxo

Jackie

References

Braun, T. D., Park, C. L., & Gorin, A. (2016). Self-compassion, body image, and disordered eating: A review of the literature. Body Image, 17, 117-131.
Fardouly, J., Diedrichs, P. C., Vartanian, L. R., & Halliwell, E. (2015). Social comparisons on social media: The impact of Facebook on young women’s body image concerns and mood. Body Image, 13, 38-45.
Grabe, S., Ward, L. M., & Hyde, J. S. (2008). The role of the media in body image concerns among women: A meta-analysis of experimental and correlational studies. Psychological Bulletin, 134(3), 460–476.
Market Research. (2021). U.S. Weight Loss & Diet Control Market. Marketdata LLC.
McLean, S. A., Paxton, S. J., & Wertheim, E. H. (2016). A systematic review of body image interventions in adolescent girls. Body Image, 19, 1-15.
Salk, R. H., & Engeln-Maddox, R. (2011). “If you’re fat, then I’m humongous!” Frequency, content, and impact of fat talk among college women. Sex Roles, 66(7-8), 575-589.
Treasure, J., Duarte, T. A., & Schmidt, U. (2020). Eating disorders. The Lancet, 395(10227), 899-911.