How to Cope with Bad Body Image Days
We all have those days. The ones where looking in the mirror feels unbearable, where we feel out of place in our own skin, and where negative thoughts about our bodies seem to shout louder than usual. Bad body image days happen to everyone, even the most body-positive among us. While they can be tough, there are ways to navigate these days with kindness and self-compassion. Here are some strategies to help you cope.
1. Acknowledge Your Feelings
It’s okay to feel the way you do. Bad body image days are often a reflection of stress, societal pressures, or emotional struggles rather than an accurate picture of your worth. Remind yourself that feelings are temporary, and it’s okay to have them. Simply saying, “I’m having a hard body image day, and that’s okay,” can validate your experience and take some pressure off.
2. Avoid Body Checking
Body checking (repeatedly looking in the mirror, weighing yourself, or measuring parts of your body) can amplify negative feelings. Try to minimise this behaviour on tough days. Instead, focus on how your body feels and what it can do rather than how it looks.
3. Get Comfortable
Wear clothes that make you feel comfortable and at ease. This might mean putting on your favourite cosy jersey or sweat pants - anything that doesn’t draw your attention to how your body looks.
4. Shift Your Focus
Redirect your energy toward something that brings you joy or fulfilment. This could be engaging in a hobby, spending time with loved ones, reading, or watching your favourite TV show. Focusing on activities you enjoy can help shift your attention away from negative body thoughts.
5. Challenge Negative Thoughts
When you catch yourself spiralling into negative self-talk, ask yourself if these thoughts are rooted in facts or feelings. Would you say these things to a friend? If not, why say them to yourself? Practice reframing these thoughts with kindness. For example, replace “I hate how my stomach looks” with “My body deserves care and respect, no matter how I feel about it today.”
6. Practice Gratitude for Your Body
Even on the hardest days, there are things your body does for you that you can appreciate. Maybe it’s carrying you through the day, letting you hug a loved one, or giving you the ability to experience the world around you. Focusing on gratitude can help soften the negative narrative.
7. Avoid Comparison
Social media and societal standards often exacerbate bad body image days. If scrolling through Instagram makes you feel worse, consider taking a break. Remember that what you see online is often curated and edited. You are so much more than a filtered image.
8. Connect with Someone You Trust
Talking to a trusted friend, family member, or therapist can help you feel supported. Sharing how you’re feeling with someone who understands and won’t judge can be incredibly comforting.
9. Practice Self-Compassion
Above all, be kind to yourself. Bad body image days don’t define you or your worth. Treat yourself with the same care and compassion you’d show a loved one who is struggling.
Final Thoughts
Remember, bad body image days are just that - days. They come and go, and they don’t determine your value. You are more than how you look, and your worth is inherent and unwavering. On these tough days, lean into kindness and patience with yourself. You’ve got this.