Get out There and Live: Skills to Practice for Better Body Image

Contributor: Liz Blocher McCabe, PhD, LCSW, Site Director, The Emily Program – Pittsburgh

In the broadest sense, body image refers to the way we imagine our bodies to look and how we feel about that image. It is based on our perceptions of our bodies, our beliefs about our own physical appearance, and the standards for physical appearance we and those around us endorse.

These standards originate from many sources including our family and friends, cultural or societal influences, and of course, our own ideas and preferences. Thomas Cash, PhD, a psychologist who has studied and written extensively on the topic of body image defines body image in the following way:

“Body image doesn’t refer to what you actually look like. It refers to your personal relationship with your body—especially your beliefs, perceptions, thoughts, feelings, and actions that pertain to your physical appearance” (Cash 1997 p. 2).

When Our Body Image Is at Odds with Our Body

So, what happens when our body image is at odds with our standards for physical appearance? The result is a poor or negative body image. A poor body image can strongly and negatively influence our self-esteem, our mood at any given moment, the activities in which we choose to participate, and with whom we choose to interact.

Sadly, in our society poor body image is widespread among individuals of all ages affecting females and to a lesser degree, males. For people struggling with eating disorders the effects of a poor body image can be especially pronounced and debilitating.

Extreme body dissatisfaction and disturbances in the way one experiences his or her body are symptoms of eating disorders. These symptoms contribute to significant distress and negatively affect our perceptions of ourselves and willingness and ability to interact socially.

Overcoming the Thoughts and Feelings of Poor Body Image

This article will offer some suggestions for overcoming the thoughts and feelings associated with a poor body image that may be preventing you from participating more fully in life. The suggestions include change strategies from cognitive behavior therapy and acceptance strategies from dialectical behavior therapy.

Each individual is encouraged to select strategies that work for them while remembering that change strategies focus on changing an unrealistic body image and acceptance strategies encourage the recognition that negative thoughts may persist, but need not affect one’s actions. Some of the suggestions are for use in the moment, immediately prior to or during social situations. Others are meant to be practiced regularly, as a means of developing a more accepting and positive relationship with your body over time.

In addition to using the suggestions below, consider working with a therapist to further explore your body image issues and to tailor exercises that specifically address your concerns. Also, there are several good self-help books that include exercises to guide you on your journey to a positive body image.

Change Strategies

Apply cognitive behavioral strategies to your thoughts about your body. Remember, your feelings are caused by your thoughts!

• Restructure negative or distorted thoughts about your body
• Check for objective evidence in support of or against your thought
• Ask yourself if you would hold friends or family members to the same standard to which you are holding yourself

Consider the possibility that increased body image concerns may be a proxy for other uncomfortable feelings. Has the statement “I feel fat” become short-hand for describing a negative mood state? Look beyond that statement to identify and label the emotions you may be feeling.

Does “feeling fat” perhaps represent feeling anxious, frustrated, angry, disappointed, overwhelmed or some other emotion? Once the emotion is identified, decide if it needs to be modulated, and if so, apply skills to address the specific emotion.

Anxiety As a Driver of Avoidance

Often, anxiety about our body image is what drives our avoidance of social interactions. Anxiety treatment research has demonstrated that avoiding situations that cause anxiety often serves to strengthen the anxiety over time. Research also has shown that the way to overcome anxiety is to approach rather than avoid the anxiety causing situation.

This is called “exposure.” To conduct an exposure exercise, start with social situations that are less anxiety provoking and gradually work your way up to more anxiety provoking situations. For exposure to work, you must stay in the anxiety provoking situation long enough to experience the anxiety and for it to subside.

Compare your fears to the real-life experience. Did the feared outcome occur? If not, your anxiety will fade with repeated practice of this exercise.

Acceptance Strategies

Accept that the way you view your body is influenced strongly by distorted perceptions of body weight and shape. These distortions are part of having and eating disorder and are considered to be one of the more enduring symptoms, often remaining to some degree after eating and weight have normalized.

Accept that it is very likely that you do not see your body as it is or as others see it. Accordingly, stop allowing these faulty perceptions to dictate decisions regarding where you go, what you wear, with whom you interact, and what you do.

Distract from negative thoughts about your body. Instead of thinking about your body, mindfully focus your attention on your surroundings, the activity, and the people you are with. Really tune into all that is happening around you. Fully participate in the conversation. Concentrate on your role in the activity.

Self-Soothe with the Five Senses

When preparing for or participating in social activities, self-soothe by using your five senses. For example, look at your surroundings, mindfully observing each sight that passes your way. Listen to the music or the buzz of conversation around you, and be mindful of the sounds, letting them go in one ear and out the other.

Use your favorite perfume, and mindfully breathe in the scent. Treat yourself to your favorite soothing drink and mindfully notice the flavor. Wear clothing made from silky fabric and experience the feel of the fabric; notice that it is soothing.

Finally, keep in mind the following: “In the scenery of spring there is nothing superior nothing inferior flowering branches are by nature some short some long.” – Zen Proverb

Community Discussion – Share your thoughts here!

In what ways have you found to encourage yourself and promote a positive body image? What advice do you have to share with others?

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References:

1. Cash, TF, (1997). The body image workbook. California: New Harbinger Publications.

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Suggested Reading:

1. Cash, TF, (1997). The body image workbook. California: New Harbinger Publications.
2. Wilhelm, S. (2006). Feeling good about the way you look. New York: Guilford.
3. Burns, D. D. (2008). Feeling good: the new mood therapy, reprint edition. New York: Harper.
4. Linehan, M.M. (2015). DBT skills training manual, 2nd edition. New York: Guilford.

The opinions and views of our guest contributors are shared to provide a broad perspective of eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer discussion of various issues by different concerned individuals.

Last Updated & Reviewed By: Jacquelyn Ekern, MS, LPC on June 19th, 2015
Published on EatingDisorderHope.com