Improve your body image

Video: Body image: change the way you see yourself | Ira Querelle | TEDxMaastrichtSalon

Content

To step
Part 1 of 3: Understanding what a body image is
Part 2 of 3: Changing your body image
Part 3 of 3: Taking care of your own body
Tips
Warnings

Your body image is the way you view your own body when you look at yourself in the mirror or just when you walk around. You may even have a different image of your body than what you see in the mirror. A negative body image can affect your behavior and in some cases it can even affect your daily routine. There are several ways you can improve a body image, such as saying positive things to yourself, focusing on what your body can do, and surrounding yourself with positive people. Keep reading to learn more about how to improve your body image.

To step

Part 1 of 3: Understanding what a body image is

Determine if you have a negative body image. You may already know that you have a negative body image, but there are a few simple criteria that can help you confirm it. To determine if you have a negative body image, ask yourself the following questions:
- Do you view your body shapes in an unrealistic way?
- Do you think only other people are attractive?
- Do you think your body shape or size is a sign of personal failure?
- Do you feel ashamed, insecure or concerned about your body?
- Do you feel uncomfortable and like a stranger in your own body?
  - If you answer yes to any of these questions, you may have a negative body image.
Think about what contributed to your negative body image. Understanding the challenges you have faced that may have contributed to your negative self-image can be helpful to you. Try to recognize the specific challenges you have faced that may have caused you to develop the feelings and beliefs you have about your body.
- Have you had an operation or any medical treatment that has marred your body?
- Have you been a victim of physical or psychological abuse?
- Have you been diagnosed with an eating disorder?
- Were you born with a physical abnormality?
  - If you answered yes to any of these questions, it may be wise to enlist the help of a knowledgeable psychotherapist to help you process these issues.
Be aware of the influence of the media on your body image. We are constantly bombarded with images of the “ideal” beauty and told that we are imperfect. Realize that these messages are used to sell a product and that they are not based on reality. The photos of models and actors in the magazines are regularly updated to make them look as perfect as possible. Understand that these unattainable beauty ideals affect your body image.
Determine your reasons for wanting to improve your body image. To motivate yourself to think differently about your body, point out some of the benefits you hope to achieve as a result of a more positive body image. Write down these benefits so you don't forget them.
- For example, you could write something like, "I want to improve my body image so that I feel more comfortable wearing a dress and enjoy sex more."
Decide whether you need to talk to a therapist about your body image issues. While there are several things you can do to improve your body image on your own, you may need to talk to a therapist if your body image problems have become severe. Do you suffer from it daily in your functioning or do you have other problems, such as an eating disorder, then it is necessary to seek the help of a professional therapist as soon as possible.

Part 2 of 3: Changing your body image

Focus on what you like about your body. Identifying your favorite traits can help you develop a more positive body image. Take a few moments each day to look at yourself in the mirror and point out your favorite body characteristics.
- For example, you can say to yourself, "I like the shape of my face." As you keep repeating this affirmation to yourself every day, you should start to notice more of your good features and feel better about your body.
Note the diversity in body types out there. Bodies come in many different shapes and sizes. Being aware of the diversity of bodies can make you more receptive to the beauty of your own unique body shape and sizes. When you go out, notice how different the bodies are of all those people. Pay attention to the shapes, sizes, colors, and other features of people's bodies.
- Try not to stare at people too much while noticing the differences in physique. It can make other people insecure.
- View other people's bodies with an open mind, without having your judgment ready. Don't try to label other people's bodies, just observe so you can start noticing how many different body types there are. Don't compare yourself to others while observing their body type.
Take note of all the things your body can do. You may be able to make the image you have of your own body more positive by focusing more on what it can do, rather than what it looks like. Even if you're not athletic, just think about all the ways you use your body every day.
- For example, you can simply observe yourself using your body to hug your family and friends, to breathe, and to smile.
- Make a list of all the things your body can do, and check that list if you find yourself paying too much attention to what your body looks like.
- Try a new activity to discover more areas where you can use your body. For example, you can practice yoga or tai chi, go swimming, or take a dance class.
Use your mirror to get a more positive body image. While your mirror can also serve as a tool for criticizing your body, you can learn to use the mirror to improve your body image. Every time you look at yourself in the mirror, look for something you like about your body and say it out loud.
- For example, you could say something like, "I like how my shoulders come out in this top."
- If you can't come up with anything, or you hate looking at yourself in the mirror, you can still use this technique. Just stand in front of the mirror, look at yourself and say, "You're great!" Say it like you mean it, even if you don't believe it at the time. Repeat this daily until you are more comfortable with the image of yourself in the mirror and start noticing things you like about your body.
Say positive things to yourself. If you have a negative body image, you may have become used to saying negative things to yourself. Changing the way you talk to yourself can also help improve the way you view your body. The next time you have a negative thought about your body, contradict it.
- For example, if you catch yourself thinking something like, "I'm fat and ugly and nobody likes me," turn this around. Tell yourself, "I have beautiful eyes and hair and I am a great friend." Contradicting yourself can be difficult at first, but the more you practice the easier it will become.
Stick sticky notes with positive comments about your body all over your house. Little reminders that you place or paste all over your house can also help improve your body image. You can follow the lead of the big government campaigns and put positive sticky notes in your house. The more often you come across the positive messages about your body, the more you will believe them.
- Some of the things you can write on the sticky notes are, "You are beautiful!" "Your body is strong!" or "You have a great smile!" Use your imagination to come up with positive messages about your body that you want to hear.
Don't expose yourself too much to the media. Constant exposure to images of perfect bodies and messages about how imperfect you are compared to them will negatively impact your body image. Magazines, television, and many websites show these types of images and messages, so do your best to avoid them while working on improving your body image.
- Try to minimize exposure to the media, or even refrain from media altogether for a while, avoiding all forms of it for a few days.
Surround yourself with positive people. Other people can also have a big impact on the way you view yourself. If you've joined a group of friends who regularly criticize your body or their own, it may be time for a change. You can also engage in a conversation with friends about their negative comments.
Support other people. As you work on transforming your own body image so that you become a little more positive, you can start helping others do the same. You can support your friends by posting positive comments and striving to be a role model. Do and say things that reflect your own positive body image and are a constructive example to others.

Part 3 of 3: Taking care of your own body

Train your body. Exercise has many health benefits, and research has shown that exercise can even positively change the way we view our bodies. Find a form of exercise that you enjoy and incorporate it into your way of life.Get at least 30 minutes of moderate exercise every day to enjoy the benefits of exercising.
Feed your body with healthy foods. Certain foods, such as those high in carbohydrates and fats, can contribute to lethargy and negatively affect your mood. Foods that can improve your mood are those that are low in fat and slowly release their energy. These types of food provide you with long-lasting energy and do not carry the risk of gaining weight, bloating and becoming irritable; they can also make your hair and nails stronger, improving your overall self-image.
Get plenty of rest. Not enough sleep can affect your body's performance and affect your emotions. The combination of these effects can negatively impact your efforts to achieve a more positive body image. Get eight hours of sleep every night to feel your best while working towards a more positive body image.
Dress your body well. The clothes you wear can also affect how you look at your body, so it's worth choosing clothes that make you feel good. Make sure the clothes you wear fit and look nice. Don't delay buying new clothes until you feel better about your body. Treat yourself to a new outfit to send yourself a message that you are worth it.
Relax daily. A negative body image can make you feel like you don't deserve to take the time to relax, but that's not true. Relaxation is an important part of everyday life and can also help develop a more positive body image. Make sure to set aside at least 15 minutes a day to just sit and relax. You can meditate, do some breathing exercises, or just sit still in thought.