Overcoming Body Image Disorder

Body image, the way we perceive our physical bodies, can be healthy or unhealthy. Unhealthy body image can lead to negative beliefs about real or imagined flaws, appearance, and body shape. This perception can escalate to developing Body Image Disorder.

However, you can learn to accept where you are now, bust through negative perceptions, and overcome negative body image.

Do you have a positive or negative body image?

Everyone has moments of poor body image. It can be a physical issue such as hair or tooth loss. It can be an issue with body shape, such as rapid weight gain or loss. Or it can be a perceived flaw like smaller breasts or a more prominent nose. In most cases, we move past these flaws, accept our bodies for how they are made, and make healthy changes where needed.

In other cases, negative body image morphs into an obsession and a mental health condition. This can lead to body dysmorphic disorder (body image disorder) or eating disorders.

Negative body image signs include:

• Asking others for reassurance about your looks.
• Constantly viewing yourself in a mirror.
• Obsessing about fixing flaws.
• Going to extreme measures such as cosmetic surgery or purging.
• Avoiding social situations due to flaws.
• Wearing heavier clothes or hats to keep people from seeing your body or face.
• Avoiding mirrors because you dislike your appearance.

Negative body image impacts your daily life. You may bow out of a promotion to avoid the spotlight at work. You fret that people are thinking about you or talking with others about your flaws. You may avoid public speaking because you lack confidence. You may take a negative comment you received in childhood and twist it into a belief. When someone does or says something that aligns with this belief, it only confirms what you believe.

But this is not how we are created. We are created in God’s image and likeness. Yet, He made each one of us unique. How can we overcome these created beliefs, and these mental blocks, and procure a positive body image?

Treating Body Image Disorder

Body Image Disorder is treatable, although some people must keep an eye on their behavior and thoughts for their entire life to keep from sliding back into old behavioral patterns. You will want to be cognizant of your thoughts and the triggers that can throw you off track. Psychotherapy and focusing on a healthier lifestyle are effective ways of battling negative body image.

Psychotherapy

Psychotherapy, particularly talk therapy and Cognitive Behavioral Therapy (CBT), are effective treatments for body image disorders. Counselors hold talk therapy sessions for individuals, families, and group members. Your counselor will assess your symptoms and the severity of the mental condition and suggest a therapy plan. You may meet once a week or more for several weeks.

Cognitive Behavioral Therapy examines the thoughts and emotions behind your behaviors. It breaks down the patterns that lead to destructive behaviors. CBT will teach you how to identify and reframe the negative thoughts and feelings that steer you off track.

With this new skill, you can control your behavior. You will have the skill and the power to recognize and make decisions to change your actions. What you once believed was an uncontrollable urge would become a decision where you control the outcome.

Focus on nutrition and fitness training

When we focus on the surface goal of losing weight, getting thin, or burning calories, we can feed into Body Dysmorphic Disorder and Eating Disorders. Instead, focus on a healthier outcome.

When it comes to nutrition, make your goal to reduce the number of processed foods in your diet and consume more whole foods like lean protein, beans and legumes, complex carbohydrates, fruits and vegetables, and healthy fats. Can you try a new recipe once a week? Consider adding new-to-you foods to your meals each month. Give yourself challenges such as not consuming soda pop or added sugar for thirty days, then track your progress.

When you exercise, make it less about burning calories and dropping a pant size and more about increasing your weights, reps, or time. Focus on functional training that will increase your range of motion and decrease your risk of falling. If you gain clarity on how an exercise will benefit your body, your focus will be on achieving and maintaining a healthy body and mindset.

How You Can Overcome Body Image Disorder

You need to become committed to overcoming body image disorder. This means changing your lifestyle and your environment to produce a healthier outcome. It is time to pay attention to your thoughts and behaviors and what you focus on daily.

Analyze your behavior

People who suffer from Body Image Disorder typically display two behaviors: avoiding social situations and mirrors or obsessing with their reflections.

If you insist on wearing heavy clothing during warmer weather or refuse to swim or do other activities that require that you wear less clothing, you may be displaying avoidance. Avoidance has you hiding parts of your body from the view of others and yourself. You go out of your way to keep from seeing your reflection.

Conversely, do you spend too much time obsessing over your appearance? Are you constantly looking in the mirror and sizing yourself up? Maybe you are always trying to conceal your flaws or reassure yourself that you appear a certain way to others.

These obsessive behaviors can derail your life, robbing you of precious time. You may skip out on family or social gatherings because of this preoccupation. Making yourself face your avoidance is uncomfortable, and you will feel resistance. Try to push through this resistance as it is like any other muscle in your body; the longer you push through resistance, the stronger you will become in winning the battle.

Instead of wearing baggy clothes, purchase a few items that fit you now. Even if a body part still bothers you, you can wear clothing that conceals that area while making you feel confident. If you are concerned about money, remember that consignment and thrift stores often have newer clothing on their racks for affordable prices.

Scrub your social media feeds

Often what we focus on can either encourage and lift us or derail and leave us feeling unworthy. Do not allow social media to steal your confidence and self-esteem by selling your culture’s current body ideal. Most images are filtered, airbrushed, and edited to appear better than the original image.

This trend seems to affect more women than men, although men also represent a smaller segment of people suffering from Body Image Disorder. Peruse your social media platforms and study your newsfeed. If you are following people who make you feel less confident about yourself, unfollow them. Fill your newsfeed with positive body influencers and people who encourage a healthy mindset.

Surround yourself with support

Investing in your goals is even more important regarding your physical and mental health. Invest your time in finding and building relationships with people who will support you in a healthy lifestyle. This can be close family and friends, people you meet in group therapy, or a group of others dealing with Body Image Disorder.

You can find support groups in person or online. Or, if you feel comfortable, consider starting your own group. You may be surprised to learn that there are others in your church, school, and community who struggle with body image. Be a blessing to others with the knowledge you have accrued during your journey.

When You Need Help: Finding Christian Counseling in California

Changing the way you think about your body can be challenging. It requires a mindset shift and perhaps digging in and uprooting painful memories and beliefs entrenched deeply into your psyche. Reach out to our office today at California Christian Counseling to schedule an appointment with a Christian counselor in California to help you uncover what is behind your unhealthy body image beliefs and begin the process of overcoming Body Image Disorder.