How to Handle a Bad Body Image Day: 8 Tips and Tricks

Have you ever had those days where you just can’t seem to shake off bad thoughts about your body?

You could have caught a glimpse of yourself in the mirror and didn’t like what you saw, or you tried on an outfit that didn’t fit the way you wanted it to.

Whatever the trigger is, bad body image days can be tough to deal with.

Trust me – I know!

I have struggled with body image issues for years; my butt’s too big, my chest is too small, I’m too tall, my face is weird.

It just tends to spiral from there and you just start beating up on yourself!

I know that I have found myself crying a time on two on this kind of day.

But over time I’ve learned a few strategies that have helped me deal with these days.

First is just realizing that it’s okay to have those feelings.

It’s normal to feel self-conscious or unhappy with certain parts of your body from time to time.

But, instead of beating yourself up for not looking a certain way, you need to focus on treating your body with love and kindness.

Try to practice self-care on bad body image days maybe do something that makes you feel good.

This could be anything from taking a relaxing bath or doing something outside.

You can’t be happy and sad at the same time, so when you do something that makes you happy you move your focus away from negative thoughts and towards more positive ones.

Remember, self-love is a journey, and it’s okay to take things one day at a time.

8 Ways to Deal with Bad Body Image Days

Start Your Day with Positive Affirmations

Starting your day with positive affirmations is a simple way to set the tone for a more positive day.

Especially on those bad body image days when it can be easy to let negative thoughts take over.

However, speaking kindly to yourself about your body can make a huge difference.

It may feel silly at first, but by repeating affirmations like “I am strong and capable” or “I love and accept my body” on a day-to-day basis can build up your confidence and self-esteem.

Remember, it’s okay to have negative thoughts, but it’s important to know you’re having them and then redirect your focus to something more positive.

So tomorrow morning, give yourself the gift of positive affirmations and see how it changes your day. 

Focus on Things Other than Your Appearance

We all have bad body image days and tough days where we would rather just stay in bed. 

But it’s important to remember that your self-worth should not be tied to your appearance. 

Instead try moving your focus away from your appearance, especially on those bad body image days. 

We all have tough days when we feel like our body just isn’t good enough or doesn’t look the way we want it to. 

But instead of obsessing over your physical flaws, choose to focus on other things that make you feel good. 

Spend time with a family member or your best friend, read a book you’ve been wanting to dive into, start a new hobby or work on a current hobby, volunteer in the community, or just take a few minutes to practice self-care.  

This can help to distract you from your body image concerns. 

It’s not easy to break the cycle of negative self-talk, but taking small steps towards focusing on your mental and emotional well-being can go a long way in improving your overall self-image. 

Remember, there is so much more to us than just our physical appearance.

Take a Break from Social Media

It’s normal to compare ourselves to others, but doing this on social media can have a particularly negative effect on your self-esteem.

The polished and filtered images you see online can create unrealistic expectations and lead to negative body image thoughts.

As much as we all love scrolling through social media, it’s a good idea to take breaks or limit your time spent on it. 

It’s important to remember that social media is just a highlight reel – we never see the behind-the-scenes struggles or imperfections of people’s real life or bad days.  

When you do use social media, follow accounts that uplift and inspire you rather than those that trigger comparison. 

Get Up – Get Dressed – Fix Your Hair

We’ve all been there.

You wake up, look in the mirror, and aren’t loving what you see.

But you know what?

It’s time to shake it off, get up, and get dressed.

Putting on clothes can do wonders for your body image, even if it’s just throwing on some comfortable clothes that make you feel good.  

If tight clothes are giving you negative feelings, then just put them away and save them for another day.   

Maybe try a cute loose-fitting dress for work, boyfriend cut jeans to meet up with friends, or yoga pants and an oversized sweatshirt to run errands.  

Just wear clothes that make you feel good and are comfortable.

And let’s not forget the power of fixing up your hair – even on a bad hair day.

It’s amazing how something as simple as doing your hair or throwing on an outfit makes you feel good and boost your confidence to help you take on the day.

So, don’t let weight gain or body size hold you back from feeling good in your skin. 

Get up, get dressed, and show the world what you’re made of! 

Exercise for Body Love Not for Physical Appearance

A lot of people exercise with one goal in mind- to achieve the “perfect” body.

However, it’s important to know that excessive exercise can do more harm than good, especially when you’re struggling with poor body image.

The pressure to fit in with societal pressures can be overwhelming, and it’s really easy to get caught up in an endless cycle of intense workout routines and self-criticism.

But what if you shifted your focus from the outward appearance to the way exercise makes you feel?

Yoga, for example, is a wonderful way to care for your body while also boosting endorphins and promoting a good relationship with yourself.

So, aim to exercise to have fun and feel good and not to meet other people’s expectations.

Practice Self-Care

Taking care of yourself is very important, and one of the best ways to do this is by doing activities that make you feel good and confident.

When you’re feeling down, try taking some deep breaths to calm your mind and take care of your body.

It can be tough to take time for yourself and show your body the respect it deserves, especially on tough body image days.

Whether it’s going for a walk, reading a book, taking a long bath, getting a mani-pedi, or practicing yoga, self-care activities can improve your mood and boost your confidence.

Remember that self-care is not a selfish act but an essential one, because it helps to improve your overall health and wellbeing.

 If you’re looking for some self-care options, check out this article:  Self-Care Over 60: Simple Ideas For A Healthier Life | Simply Aging Healthy

End the Day Celebrating You

Ending the day with positive self-talk can be a powerful tool for improving self-esteem and body respect.

Tonight, instead of dwelling on mistakes or flaws, take a few minutes to reflect on your unique qualities and things you love about yourself.

Maybe start a journal to record the good things about you.  What you accomplished or what you overcame that day.  

By focusing on the positive things about yourself, you can build a strong sense of self-worth and confidence.

It may seem like a small and simple step, but it can make a big difference in how you feel about yourself overall.

So take some time tonight to celebrate your amazing qualities and remind yourself of all the reasons you love who you are. 

Seek Professional Help

As humans, we all have our insecurities when it comes to our bodies, but when it turns into a constant obsession or negative self-talk that takes over your daily life, it’s time to seek professional help. 

Body dissatisfaction can affect your mental health and lead to a distorted body image, known as body dysmorphia. 

However, it’s important to remember that you are not alone, and there is help available. 

With the help of a professional therapist, you can work on body acceptance and develop a better relationship with yourself and your body. 

Don’t let negative body image control your life, take the first step towards a healthier mindset and seek help if needed.   

Conclusion

We all have bad body image days, and it’s important to remind ourselves that our bodies are a reflection of who we are as individuals. 

It can be challenging to feel confident and positive when we have body image issues, but learning to love our bodies every day is a process. 

It’s important to keep in mind that there is no “perfect” body, and every shape and size is beautiful. 

Remember that it’s okay to have bad days, but it’s important to continue developing a healthy and positive relationship with our bodies. 

Let’s form a positive relationship with our current body and encourage others to do the same.