5 Tips to Cope With a Bad Body Image Day

You know the feeling. 

Your jeans are a little more snug than they were the week before, you catch a glimpse of your reflection while walking by a store window, or someone makes an uninvited comment about your appearance. Your breathing starts to quicken, your stomach drops, and your head starts spinning with thoughts of not being good enough. One thing leads to another and soon you are having a bad body image day. 

If this has ever happened to you, you are not alone. Unfortunately, bad body image days are common in eating disorder recovery. When you encounter one, it does not mean that you haven’t made progress, that your body is the problem, or that your recovery is kaput. It simply means that you are having a really tough day. Instead of taking it out on your body, try out these five tips to help yourself cope.

1. Slow down

A bad body image day can quickly send your nervous system into panic mode. It is easy to get caught up in the chaos of your thoughts or lose yourself in anxiety. But, leaning into this will only worsen your spiral by reinforcing a feeling of unsafety.  To ease your activated nervous system and activate the parasympathetic response, try slowing yourself down. Take a few minutes to stop whatever you are doing and take some deep breaths. Tell yourself that you are safe and allow your body to relax. Try doing this a few times throughout the day to help soothe your threat response system. 

2. Do something that feels good

Our thoughts and behaviors are linked to our emotional state. This means that if you engage in negative self-talk and treat your body poorly while you are having a bad body image day, you are more likely to get stuck in a cognitive cycle that validates body hatred. You can change how you think, feel, and respond by leaning into something that feels resourcing. Maybe that something is hanging out with an uplifting friend, getting your nails done, spending time outside, or stopping by your favorite coffee shop. Whatever it is, remember that you deserve to let yourself feel good!

3. Ask your body what it needs

If you are struggling with your body image, honoring what it needs is probably not the first thing that comes to mind. But, similar to what I explained in the last tip, you have to do something different in order to break the cycle! Meaning that if you would like to reduce the suffering you experience on bad body image days, you have to stop being so mean to your body. Notice what happens when you treat yourself with kindness instead. Take a minute to honor what your body needs. Whether it is a snack, a nap, or a walk, it is all valid!

4. Take a social media break

The image that we create on social media often does not show the whole picture. We tend to showcase the best moments of our lives on Instagram or view idealized versions of someone’s situation as we scroll through TikTok. Posting our deepest regrets and most painful moments for everyone to see is a little less popular. As a result, excessive social media usage can result in comparing yourself to a standard that is not attainable. On bad body image days, you might be especially susceptible to comparison. Try not to add fuel to the “I’m not good enough” fire if you don’t have to. I’m not suggesting that you say goodbye to social media forever, but it could be helpful to take a break until you are feeling better. 

5. Wear comfy clothes

The time to pull out your skinny jeans is not on a bad body image day. On these days, being in your body already feels uncomfy. You may even be hyper-aware of the way that your clothes feel on your body. Why torture yourself by amplifying the discomfort with clothes that make you want to crawl our of your skin? Put on something that you feel good in to get you through the day. It might even be a good idea to have a few comfortable outfits set aside in your closet for days where body image feels really difficult.

Body image can be one of the most difficult aspects of eating disorder recovery to navigate, and it is often the last thing to resolve. If you find yourself having more bad body image days than not or have difficulty choosing recovery-oriented behaviors, it might be a good idea to get some support. If you don’t already have a supportive eating disorder therapist in your corner, feel free to reach out to me for a free consultation!