7 Tips for a Healthier Body Image

1. Find a celebrity who looks like you, or who has a specific feature that you’re insecure about. The odds are very high that for whatever part of your body you think looks awful, there’s a celebrity out there rocking it and who is still considered beautiful. Personally, I was always insecure about the horizontal lines that ran around my neck, but seeing that Priyanka Chopra (an actual Miss Universe) had them too made me feel better. Alternatively, think about people you know in real life who have similar features to you. You probably don’t judge them as harshly as you judge yourself; unfortunately, we tend to be our own worst critics.
2. Take more photos of yourself! You might feel awkward and self-conscious at first, and that’s okay. You don’t need to show them to anyone — they’re for you. Play around with lighting, poses, and angles — the goal is to change the way you look at yourself, and get more comfortable with seeing your own face in different ways. You might be surprised at how good you can look!
3. A note on Instagram: it has the potential to be absolutely disastrous for your body image, thanks to the polished, Facetuned, carbon-copy standard of beauty it generally upholds. The trick is to make it work FOR you. Unfollow accounts that make you feel insecure or that portray an unrealistic ideal of beauty. Follow accounts that are body-positive and inclusive, with creators that look like you and that make you feel more confident. Here are some good ones: @effyourbeautystandards @stephanieyeboah @dietitiananna @bopo.boy @lizzobeeating (+ Lizzo music = instant confidence boost!)The beauty of Instagram is that you have the power to curate your feed to serve your best interests.
4. It takes effort to change the way we think about ourselves. Half the battle is recognizing our existing thought patterns. Every time you look in a mirror, notice the automatic negative thoughts that pop into your mind. Don’t judge or feed the thoughts — just notice their presence. Try to acknowledge that the way you perceive your body and the way your body actually looks can be very different. Think of a funhouse mirror — just as it warps and twists your reflection into something unrealistic, our insecurities and self-criticism can distort our perception, magnifying our imperfections which only we notice. By gradually becoming aware of these negative biases, we can get closer to seeing an objective, accurate version of ourselves in the mirror.
5. After you get better at ‘catching’ your automatic negative thoughts, the next step is to replace them with more helpful ones. One way to do this is every time you see your reflection, to say out loud one thing you genuinely like about the way you look — maybe you have cool piercings, or thick thighs, or good posture. This might feel difficult at first, but over time, with practice, it should come more naturally.
6. If body positivity seems way too forced, try opting for neutrality. Instead of focusing on how your body looks, respect your body for what it can do. Make a list of all the ways your body helps you function — legs that enable you to run, arms that help you carry books, fingers for writing and typing. Viewing your body as a tool instead of an identity can help you detach ‘good’ or ‘bad’ feelings towards it. When you look in the mirror, you can simply acknowledge your body’s existence and move on without scrutinizing it any further.
7. Food and body image are often linked — we can associate certain foods with guilt and shame, obsess over portions and calories, or feel like we haven’t done enough to ‘deserve’ enjoying a certain food. Feelings towards food can be complex, but one thing that may help is to practice mindful eating — eat slowly, without distractions like Netflix or phone, and focus attention on experiencing your food. The logic behind this is that it allows you to really tune in to your body’s needs and stop eating when your stomach feels satiated. Think of food as fuel for your brain and body to function. Through mindful eating you can give yourself just the right amount of fuel you need at that particular time, no more, no less.

Lastly, having a healthy relationship with your body and with food is tough, especially in a society that sends you constant messages about what you ‘should’ look like. If these issues are consistently hampering your day-to-day life or you are experiencing any of these symptoms, you don’t have to deal with it on your own. Talk to a therapist (look for one who specializes in eating disorders) to get professional guidance and support.

You deserve to feel good about yourself. ❤