How to have a neutral body image
Let’s start off by putting it out there that one blog post isn’t going to be the singular key to finding a neutral body image. Many of us have struggled with this concept for years, and are just now starting to undo some of that damage. However, I did want to share an exercise I’ve been practicing with some of my clients, working closer to a neutral, maybe even compassionate, body image.
Being critical of ourselves and our bodies is easy. Society often reinforces it. It’s “normal” to point out your own flaws in direct and often public ways. So shifting away from over-critical thinking, to neutral, and even compassionate thinking takes time and practice. Here’s one simple exercise to start that journey.
5 Steps to Reframing a Body Critical Thought
1- Acknowledge thoughts as they come
The first step in almost any process is awareness. If we aren’t aware of when, where, and how frequently we are having these thoughts, we aren't well equipped to do anything about it. Start to acknowledge self-critical thoughts, big or small, as they come up.
2- Refrain from judgment on having these thoughts
Now that we’re a little more aware of our thoughts when they do arise, try to refrain from judgment. Sometimes it’s easy to acknowledge the self-critical thought, but then become even more critical of ourselves for having it in the first place. It sounds silly written out, but it happens all the time. It is okay that you had a negative thought about your body. There are so many factors in the world-leading you in that direction, it’s not your fault. Give yourself a little room for change.
3- Pause
Probably the most difficult step, pausing. You’ve acknowledged your thought, you’ve removed all judgment for having it, and now you have to pause. Avoid letting any other thoughts bubble up for at least a few moments. Typically when we have a negative body thought it’s easy for our mind to race in all directions. Guilt, shame, envy, the “should” list, and more. Catch your thought and don’t let it run away from you. Pause and sit with it for a moment.
4- Reflect on a positive attribute you possess
After pausing, let your thought go, and replace it with a positive affirmation or attribute. Now this will feel a little silly or forced at first, but give it time. Try to make the new thought as specific and intentional to you as you can. Rather than saying “I’m a kind person” reflect on a time that day when you felt your kindness. Feeling stuck? Try these for inspiration.
What is something about yourself you are grateful for?
When did you last make someone laugh?
When have you been present for a friend or family member?
What is a recent accomplishment?
What is something your body has done for you lately?
5- Repeat
The last step is doing it all again from the top. As you repeat this process over the coming days and weeks you may find writing down a few notes can be helpful. You may also start to see patterns emerge that can provide insight into how you can grow further. Whatever shape this process takes for you, be patient. If you’re anything like me, self-critical thoughts have been instilled into you from a young age. It’s going to take time, and compassion to slowly shift away from our old thoughts. But with practice, it is absolutely possible!
Try out the steps, and see if they work for you!
Looking for a little more guidance? Have a question about neutral body image? I’m here to help, just use the form below to reach out.
