How to improve your body image
According to a report, 83 percent of women and 74 percent of men are unhappy with their body looks. 86 percent of young adults struggle with their body image on a daily basis. It’s safe to say our body confidence is running low, and it’s affecting our mental health; causing 57 percent of people under 24 and 30 percent of people over 45 to feel anxious because of their body.
This has encouraged many Americans to take action: 55 percent said they exercise several times a week to improve their body, 15 percent are willing to endure pain and 40 percent of women are willing to get cosmetic surgery, all in the hopes of getting a ‘better’ body.
Research indicates that a negative body image is more likely associated with negative behaviors like overeating, disordered eating and mental health conditions.
A study on body image conducted by Northwestern University in 2018 that used over 1,000 female participants found that writing 15 minute self compassionate letters per day directed to themselves and their bodies, drastically improved body satisfaction rates. This act of self compassion and self acceptance allowed the women to improve their relationship with their body and happiness levels overall.
I get it, this may be hard for you. It’s hard to accept yourself, especially if you have spent years only noticing your flaws. But what would your friends and family say about you? Would they describe you as the woman with the big nose or the man who gained 100 lbs? Or would they describe your kindness, your humor or your intelligence?
Here is what I want you to do:
1. Journal
Get yourself a pen and a journal, or even just go on the notes on your phone and write for 15 minutes some kind words about yourself and your body. Write about the things you are grateful for. Live in this space of gratitude, accept yourself in this space. Write compassionately - it’s proven again and again in research, words really do have power.
2. Change your mindset
Start to view yourself as a work in progress rather than a finished piece. Like everything else in the world, you are constantly changing and your progress is always going to ebb and flow rather than being a continuous win.
Actively start to see the glass as half full. You are going to have bad days and good days, so stop viewing your bad days as the set point. Increase your set point, expect more out of the day and make it happen.
3. Pick one goal and stick to it
We grow in self-confidence when we are able to commit to a goal. Read that again. Choose a goal, it doesn’t have to be life-changing, in fact it’s probably better if it’s more mundane.
Let’s say you want to work on your abs - decide that every single day before going to bed you are going to do 20 crunches. Do this for a month. Stick to it regardless of where you are, how you feel or what you have going on. Small wins build self-esteem and self-confidence in your ability, which in turn create an improved sense of self.
No one is saying that loving your body at all times is easy, it most definitely isn’t. But learn to work with yourself rather than against yourself, and see how much your mental and physical health improve.
If you want to improve your body image and your relationship with yourself, get in touch to discuss holistic health coaching - online and out of New York. Click here to book a free health coaching session.