Having tougher body image days is perfectly normal. Yes, even when you’re actively working on your mental and physical health. Yes, even when you’re strength training every day. Let’s look at how we can start being kinder to ourselves when these thoughts happen.

Key Takeaways

How to Work Through Negative Body Thoughts

1. Journal it Out: Mentally backtrack in your day, or the day before, to see what, if anything, influenced that event.
2. Check-in with Yourself: Is there a basic need you’re not meeting for yourself?
3. Understand your Menstrual Cycle: Your cycle can impact your mood and how you feel about your body
4. Practice Gratitude: Especially when you’re feeling challenging ways about your body

Body Image Issues Impact Everyone

Challenging and negative thoughts about your body are perfectly normal. They’re not pleasant or productive, but please let me reassure you that they’re absolutely normal. We all experience them, even when we’re actively working on our positive mental and physical health.

It’s not realistic to never have a negative thought about your body. And that’s okay. Working towards some form of body neutrality is a journey, not a destination.

Working Through a Negative Body Image

When you do have negative or challenging thoughts about your body, it’s important to try to get to the root cause of these thoughts. First, take some time to journal out what might have influenced these thoughts throughout the last day or two.

You might also be neglecting one of your basic needs. When was the last time you ate or drank water? Are you getting enough sleep?

For longer-term solutions, start tracking your menstrual cycle as your cycle has an impact on how you feel mentally and towards yourself. Finally, take up a daily gratitude practice to help shift your entire perspective.

How do you currently feel about your own body image? What struggles have you gone through? Share your experiences with me in the comments on the episode page.

In This Episode

• Why it’s normal to have challenging thoughts about your body [6:00]
• Why it’s not realistic to expect to never have a challenging thought about your body [7:45]
• The importance of body neutrality [13:00]
• You deserve to eat. Make sure you’re eating regularly [33:30]
• Why you should track your menstrual cycle [24:00]
• How challenging yourself with practicing gratitude can help shift your perspective [27:45]

Quotes

“It is still normal to have challenging thoughts about your body. You’re not failing or doing this wrong if you still have those doubts, negative self-talk, or aren’t at body neutrality or beyond to body liberation, or wherever you are on that spectrum.” [6:28]

“By thinking or expecting that we’re never going to have the negative thought or the challenging feeling ever again, we’re actually setting ourselves up for not being as adept or experienced with getting through those challenging thoughts or feelings.” [9:45]

“You need to eat. We need to eat. When you’re running on low energy, your blood sugar is really low, and you’re hangry, your mood is affected. You’re feeling mentally foggy, more anxious, and on edge. Food is essential.” [20:03]

“Gratitude is a muscle that you have to practice. Yes, you can feel these ways about yourself, you can feel down, sad, grief. All of those emotions are normal. At the same time, you can challenge yourself to give even a little bit of gratitude, just a little bit. It can be both - and.” [27:18]

“It’s okay for those negative body thoughts to pop up, even at positive times in our life. They probably will. Working on that resilience, instead of walking around on eggshells, is ultimately what makes you more resilient, more able to unlearn the things that aren’t serving you, and lean into what it’s like to be on this journey. It’s never going to be perfect but it is so worthwhile.” [31:31]

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