Tips for Dealing with Body Image Issues
April 21, 2025 | By Dana Harron
A bad body image attack can be enough to ruin your day. After all, you aren't really going anywhere without your body. Here are some tips for dealing with those "body image blues".
1. Wear Comfortable Clothes That Fit
One of the biggest mistakes people make is wearing tight, uncomfortable clothing in an attempt to "motivate" themselves to lose weight. This often leads to more frustration and discomfort rather than encouragement.
Ask yourself: If a parent forced their child to wear clothes that didn’t fit as motivation for weight loss, how would you feel? You’d likely find it unkind, even cruel. So why do this to yourself?
Moreover, research consistently shows that punishment is the least effective way to create lasting behavior change. As Susan Skye wisely said: "You cannot punish yourself into change. You can't whip yourself into shape. But you can love yourself into well-being."
2. Stop Fueling Negative Self-Talk
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Staring into the mirror and listing all of your perceived flaws won’t help—it only deepens the cycle of negative self-image. Studies suggest that when people feel badly about themselves, they’re more likely to engage in numbing behaviors like overeating or isolating themselves.
Instead, try this:
Find something kind to say to yourself, even if it’s small.
If self-kindness feels out of reach, engage in a healthy distraction like watching a favorite movie or calling a supportive friend
3. Keep Your Perspective About Your Body
This means all aspects of your body. Rather than focusing on what your body looks like, focus on what it does for you.
Your legs carry you through the day.
Your arms hug your loved ones.
Your body fights off sickness and heals from injury.
If you’ve ever experienced illness or injury, take a moment to appreciate your body’s resilience.
4. Give Yourself a Healthy Distraction
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If negative thoughts feel overwhelming, sometimes the best strategy is to step away from them. Time and distance can work wonders.
Try:
Reading a book that uplifts you
Watching your favorite TV show
Calling a friend for a lighthearted conversation
You don’t have to force yourself to “fix” your body image in the moment. Sometimes, simply redirecting your energy helps.
5. Remember That You Are More Than Your Body
You are much more than your body. Your appearance is only one part of who you are. If you're struggling with body image, try shifting your focus to other parts of your identity:
Your humor
Your kindness
Your creativity
Your passions and interests
Emphasizing these qualities helps balance negative body image thoughts and gives you a more holistic view of yourself.
6. Have a Go-To Outfit Ready
Some days, nothing looks or feels right—often because of your mindset rather than the clothes themselves. Instead of battling with your wardrobe, set yourself up for success by choosing a go-to outfit in advance.
Pick something that you generally feel comfortable in.
Wash it immediately after wearing so it's always available.
If possible, choose different options for casual wear, professional settings, and special occasions.
When a body image struggle hits, you’ll have a pre-selected outfit that feels like a safe choice.
7. Surround Yourself With Positive Influences
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You might be tempted to look to Glamour to see how to wear that scarf "just right" but be mindful of the messages you consume. Magazines, social media, and mainstream beauty standards can reinforce unrealistic body ideals.
Instead of exposing yourself to toxic body image messages, choose to follow people and content that promote body acceptance and self-love. There is an entire world where you are valued for who you are—not for the way your body looks.
Final Thoughts
Bad body image days happen to everyone, but they don’t have to define your relationship with yourself. By treating yourself with kindness, shifting your perspective, and surrounding yourself with positive influences, you can build a healthier and more compassionate view of your body.
Would you like support in navigating body image struggles? Therapy can help. At Monarch Wellness and Psychotherapy, we offer compassionate, evidence-based counseling to help you foster self-acceptance. Contact us today to schedule a session.
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You can also call or text us at 202-656-3681, or email us directly. Give yourself the opportunity for the support you deserve.