How to Overcome Negative Body Image: 10 Practical Steps to Embrace Body Positivity
We live in a world where unrealistic beauty standards are everywhere, making it easy to fall into the trap of negative body image. But the truth is, our worth is not tied to how we look, and overcoming negative body image is about learning to reconnect with ourselves in a more compassionate and accepting way. If you’re ready to challenge those critical thoughts and embrace your body for all that it is, here are some actionable steps to help you move toward a more positive relationship with yourself.
1. Recognise Negative Self-Talk
The first step in overcoming negative body image is to become aware of the critical thoughts you have about your appearance. These thoughts often play on a loop in our minds without us even realizing it. The next time you catch yourself criticizing your body, pause and ask: “Would I say this to a loved one?” Likely, the answer is no. Reframe those thoughts with kindness and gratitude, focusing on what your body does for you rather than how it looks.
2. Challenge Unrealistic Beauty Standards
We are bombarded with images of “ideal” bodies in the media, but these ideals are often narrow, unattainable, and do not reflect the diverse beauty of real people. Challenge these standards by diversifying your social media feed. Follow accounts that promote body diversity, body neutrality, and positivity. Surround yourself with images and messages that affirm all bodies as good bodies, including yours.
3. Practice Body Neutrality
Body neutrality encourages you to focus on what your body can do rather than how it looks. Instead of loving or hating your appearance, practice appreciation for your body’s abilities. Think about how your body carries you through life, allowing you to experience joy, connection, and movement. Shifting your focus to function rather than appearance can be a powerful tool in reducing the intensity of negative body image.
4. Wear Clothes That Make You Feel Comfortable
How we feel in our clothes can deeply affect how we feel about our bodies. Instead of trying to squeeze into clothes that make you feel uncomfortable or insecure, wear clothes that fit your body as it is right now. Choose items that make you feel confident, comfortable, and authentically you. The right outfit can shift your entire mindset and help you feel more at ease in your body.
5. Limit Body Checking
It’s common to check mirrors, pinch skin, or compare yourself to others when you’re struggling with negative body image. However, these habits can feed the cycle of body dissatisfaction. Try to limit body checking by setting boundaries around mirror time or reminding yourself that how your body looks does not determine your value. The less you focus on your appearance, the easier it becomes to let go of body anxieties.
6. Focus on What Your Body Can Do
Sometimes, the best way to overcome negative body image is to reconnect with your body’s abilities. Engage in joyful movement that makes you feel alive and capable. Whether it’s walking, dancing, yoga, or swimming, focus on how your body feels during these activities rather than how it looks. This can help you cultivate gratitude and strengthen the bond between mind and body.
“I hate my body, I hate being seen in swimwear on holiday and I avoid exercising in public. I don’t feel comfortable in anything I wear. I have clothes in my wardrobe which I’m hoping to slim into… they’ve been there for 15 years. I usually wear something baggy to cover up my body.”
Does this sound like you?
This coaching workbook is designed to help you move from a place of hating your body, to a place of respecting and accepting your body, while also recognising that you are so much more than your appearance.
After completing the coaching exercises your body image will no longer hold you back from the parts of life you've been missing out on.
This workbook is split into three parts of coaching exercises:
1. Body Neutrality - Shifting your focus away from your physical appearance and onto the other parts of what makes you, you.
2. Body Acceptance – Learning how to show your body respect and compassion and reach a place of peaceful acceptance with it.
3. Body Confidence – Reaching the stage where we don’t let our appearance or, more accurately, the thoughts we have about our appearance, hold us back from enjoying the life we want.
//UPDATED - June 2021 // My bestselling workbook has now been expanded to include more coaching exercises and information to help you heal your body image!
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Your purchase is a digitally fillable pdf, which you can complete using your computer :)
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About the Author & Store Owner:
Karen Lynne Oliver, BA, MA, is the Founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image. Karen is also the Programme Director of The Health Mindset Programme™, a 6-month online self-help programme for anyone who wants to improve their body image and relationship with food.
Karen has had articles published in on HuffPost UK and has been featured in The Metro and Cosmopolitan Magazine. Her award-winning blog and coaching programme is based on the Health at Every Size ® approach to health and draws on the principals of Intuitive Eating, the Body Positivity movement, Motivational Interviewing (MI), Positive Psychology and Dialectical Behaviour Therapy (DBT), in order to help busy women tackle disordered eating, overcome emotional eating and recover from long-term dieting via a holistic, research-led online coaching programme.
A former Social Worker, Karen comes from an academic background of Psychology and Sociology. She holds a bachelor’s degree in Sociology, specialising in health and society and a master’s degree in Social Work. She has trained in Counselling skills and Psychotherapy-based approaches such as CBT, DBT and Motivational Interviewing.
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7. Seek Support
Body image issues can feel isolating, but you are not alone. Talk to trusted friends, family, or professionals who can offer support and understanding. Sharing your feelings can take away some of the power that negative body image holds. You might even find that others are dealing with similar struggles, creating a space for mutual encouragement.
8. Engage in Self-Care
Prioritize self-care practices that nurture your mind and body. Whether it’s through mindfulness, relaxation, or journaling, taking time to care for yourself can help you reconnect with your body in a more compassionate way. Remember that your body is deserving of care, love, and respect, just as it is.
9. Learn to Celebrate Your Body
It’s easy to get caught up in what you think your body lacks, but try shifting your focus to celebrating what makes your body unique. Whether it’s your strength, your smile, or the way you move through the world, there is so much to celebrate about your body. Practice gratitude for the small and big things alike, and slowly, you’ll start to notice a positive shift in your body image.
10. Be Patient with Yourself
Healing negative body image doesn’t happen overnight, and that’s okay. It’s a journey, not a destination. Be patient with yourself and recognize that progress is not linear. On tough days, remember that your worth is not defined by how you look, and you have the power to rewrite the narrative around your body.
Ready to Take the Next Step?
If you’re looking for deeper guidance on overcoming negative body image, our Body Image Course is designed to help you build a more compassionate and accepting relationship with your body. In this course, we explore the importance of self-compassion and body acceptance, discuss the damaging effects of body shaming, and offer tools for breaking free from the diet mentality. Join us on this transformative journey and discover how true self-love begins from within.
You deserve to feel at peace with your body—let’s make that happen together.
Join our Body Image course to explore body acceptance and positive self-view. This video-based course includes CBT worksheets covering topics like body shaming, self-respect, media detox, and the body positivity movement.
