6 Things To Do on a Bad Body Image Day

Body image is our perception of our body, including the thoughts and feelings we hold about how it looks, feels, and functions. It’s not fixed- body image exists on a spectrum. You might feel relatively neutral or positive one day, and deeply uncomfortable the next.

Fluctuations are normal. Body image is shaped by internal experiences like mood, mental health, trauma, and belief systems as well as external forces like diet culture, media, and social comparison.

If you're struggling with your body image today, please know: you're not alone. These six strategies can help you move through it with compassion and care.

1. Stop Scrolling

Social media can intensify body dissatisfaction- especially when our feeds are filled narrow beauty standards. Research shows that just 20 minutes of scrolling can significantly worsen body image scores.

On days when you're feeling vulnerable, give yourself permission to log off. Reducing overall time spent on social media can help limit comparison as the more time we spend online, the more opportunities we have to compare ourselves to others.

Take time to curate your feed intentionally. Follow people of different body shapes, sizes, abilities, genders, and ethnicities to expand your view of body diversity. Unfollow accounts that make you feel less than or reinforce diet culture messages. Fill your feed with people, pages, and posts that inspire, uplift, or educate you.

2. Wear Something Comfortable

Clothing that’s tight, restrictive, or digging in can amplify body discomfort. On hard days, reach for outfits that feel good on your body.

Having a few "go-to" comfy outfits can be a game-changer on tough days, helping to redirect focus from body fixation.

Think about your own personal style- opt for fabrics and styles that express this. Comfort doesn’t mean compromising on style.

3. Reduce Body Checking

Body checking like pinching, staring at, or frequently weighing yourself isn't helpful because it maintains concerns and preoccupation with our weight and shape - it centres our body as a problem.

Our assessment of weight and shape is also often inaccurate. We may become overly focused on certain numbers or fixate on perceived "problems," which makes it harder to view ourselves objectively.

4. Distract Yourself

Engaging in something you enjoy, even if it's unrelated to your body, can help shift your focus away from negative body thoughts. This isn’t about avoidance, but about reconnecting with what brings you joy.

Try a hobby, a walk, a creative project, or a mindful practice like deep breathing or journaling.

5. Focus on the Positive

What do you love about yourself that has nothing to do with your appearance? Maybe it’s your creativity, your kindness, or your resilience. The more you can switch your focus to your personal strengths, qualities, and talents, the more you can start to appreciate yourself as a whole human being.

Your body is not the most important or interesting thing about you, so focus on the things that are. On a bad body image day, it can be grounding to consciously remind yourself of what makes you you beyond appearance.

6. Practice Self-Compassion

It’s not your fault if you struggle with your body image. We live in a society saturated with unrealistic beauty ideals. Many of us have spent years absorbing messages about what bodies 'should' look like- thanks, diet culture. These messages can leave us believing our bodies aren’t okay as they are and lead us to chase unattainable ideals.

Self-compassion means meeting yourself where you are, without shame or self-blame.

If you’re working through long-standing body image concerns, you don’t have to do it alone.

Gentle Reminder

If you or someone in your life is experiencing body image or eating concerns, speak to your GP about a referral to a dietitian and/or psychologist.

If you would like to work with a TWC dietitian, click here to get started. We’re here for you.