How to Survive a Bad Body Day
Difficult body image days are days where all you can think of is how unhappy you are with your body. You focus on the body parts that feel too big or too small. You can’t find any clothes in which you feel comfortable. The reflection you see in the mirror makes you feel unhappy. You think of all the ways in which your body isn’t perfect, and maybe you start wondering which diet or exercise plan you should try next.
These days are common, especially if you’re still working towards a more positive body image. But even people who usually feel good about their bodies can have these kinds of days. They can be long, draining, and discouraging.
So how can you survive a difficult body image day?
Identify Your Triggers
Bad body days rarely occur out of the blue. Often, there’s something that happened that causes these feelings. A good first step is to ask yourself what brought on these emotions and thoughts.
Triggers can include:
Not getting enough sleep
Physical discomfort (injuries, aches, itching, being too hot or too cold)
A specific meal or food you ate
A particular friend or family member you spoke with
People making comments about your appearance, size, or weight
Someone close to you who’s losing weight
An upcoming medical appointment
Content on social media focusing on food, health, dieting, weight loss, exercise, clothes, bodies
Identifying your triggers can help you to avoid certain situations, people, or conversations that impact your mental health in a negative way. It can also help you to frame the emotions you’re feeling: they were caused by a particular event and you’re having a logical and valid reaction to that event. Demystifying these feelings and what causes them is an important step in the process of improving your body image.
Be Mindful of Negative Self-Talk
Pay attention to your thoughts. How are you speaking to yourself? Many people engage in negative self-talk when they’re having a bad body day.
If you notice thoughts like 'I hate myself’, ‘I don’t like the way my [insert body part] looks’, and ‘people won’t like me unless I lose weight’, imagine what you would say to a friend who came to you with these beliefs. Imagine how you would like them to feel and how you would respond. Try to extend that same sympathy and compassion to yourself.
For example, tell yourself: ‘I know this feels awful, and I know you don’t like your body very much right now. But you’re not a failure for feeling this way, and you’re not a failure for not liking your body. We all have these days. You will get through this.’
Reach Out to Someone You Trust
When you’re feeling low, sad, or depressed, your mind will often tell you to isolate yourself from friends and family. And it can be difficult to open up about these difficult emotions. But opening up to someone you trust can help to break the spiral of anxiety and depression.
Call or text a friend, family member, or loved one with whom you feel safe. Someone who you know can hold space for your feelings and won’t dismiss you. Tell them how you’re feeling. Even just a few text messages back and forth or a brief phone call can help you to feel less isolated.
Wear Comfortable Clothes
Wear clothes that make you feel comfortable. Choose clothes that don’t feel restrictive and that aren’t a constant reminder of the parts of your body that you feel insecure about. If your leggings are too tight and making you uncomfortable, choose a loose-fitting pair of track pants. Wear your softest t-shirt or your favourite sweater.
Clothes should make you feel good about yourself and help you feel comfortable with your body.
Practice Acceptance
Unfortunately, for many people bad body days are just a fact of life. They come and go, but they cannot be completely avoided.
Accepting that you’re having a bad body day and deciding not to fight the feelings that come with it can take away their power. You can tell yourself any of the following statements of acceptance:
This is really hard, but it’s temporary. I have felt better before and I will feel better later.
Right now, I feel like this will last forever, but I know that this day and these feelings will pass.
I won’t always feel like this, even though it seems like I will.
Ground Yourself
When your thoughts are spiraling, it’s easy to lose touch with the here and now. By grounding yourself, you’re using your bodily sensations to get your mind out of the spiral of negative thoughts.
You can ground yourself by closing your eyes and focusing on the following things:
Take a deep breath in for 4 seconds, hold it for 4 seconds, and breathe out for 6 seconds. Repeat 5-10 times.
Sit in silence and pay attention to your breath. Where do you feel the breathing in your body? Can you feel the air going via your nostrils into your lungs? Can you feel your chest rising and falling? Can you feel the air from your exhale on your hands?
Sit in a comfortable spot like your favourite chair, the bed, or the couch. Pay attention to the parts of your body that are touching the surface. Which body parts can you feel this in? Your thighs, feet, knees, elbows?
Shift Your Focus
You don’t have to sit and marinate in these difficult feelings. It’s okay to take control of your emotions and your day, and to shift your focus onto something that distracts you.
Look for an activity that engages your mind and your senses. This can be things like:
Go on a short walk, choose a colour, and identify 10 things that are that colour
Start an engaging activity like a puzzle, crocheting, cooking (if you feel up to being around food), paint-by-numbers, colouring books
Put on your favourite movie or tv show that is free from any triggers
Limit Your Use of Social Media
Social media can be very triggering, especially if you’re on a journey to a more positive body image or if you’re having a bad body day. Videos like what I eat in a day, how I lost [insert number] kilos in [insert number] days, and outfits of the day (OOTD) can be difficult to watch when you’re already feeling low. Consider logging out of any social media apps or strictly limiting your use of them on bad body days, so that you’re not triggered by certain content or people.
Consider Professional Help
If bad body days significantly impact your mental health or if you feel like you need more help to get through them, you might consider getting professional help from a qualified counsellor.
I work with people who are looking to improve their body image and navigate a relationship with their bodies that is rooted in acceptance. My work focuses on body acceptance, breaking up with diet culture, and improving your self-worth. If it sounds like I would be a good fit for you, please don’t hesitate to schedule a session or free 15-minute call with me.
