You + Your Body = Love:

Guide to combating negative body image

Have you ever felt that your body doesn’t measure up to beauty standards? Have you ever compared yourself to other people and felt that you are less valuable?

If the answer to these questions is yes, you are not alone. In my practice I often meet people who have a distorted self-image, that feeling that they don’t look “right”.

Negative body image is not only about how we look, but also about how we feel and think about ourselves. When the predominant feelings are guilt, shame, disgust or rejection, we end up seeing our body as an enemy.

Madalina Savin child psychologist - Med Anima Clinic Iasi

Many times I heard in the office: “I am ashamed to go to the beach”, “I don’t look good enough to wear a dress to a party”, “I’ve come to hate getting dressed in the morning”, “I don’t deserve to be loved”.

You can have a perfectly healthy body and still feel “defective”. Or on the contrary – your body goes through a change (illness, pregnancy, weight fluctuations), and you feel like you’ve lost connection with yourself.

A 29-year-old client told me: “I’ve lost 30 pounds in a year, but in my head I’m still ‘fat boy’. I’m ashamed to go to the gym, I’m ashamed to undress in front of anyone.”

This is a classic example of distorted body image: objective changes are not accompanied by a transformation in self-perception. This gap hurts – and can keep us stuck in a loop of shame, isolation and self-sabotage.

Self-hatred is learned. We learn to hate our bodies, sometimes more subtly, sometimes more brutally. Maybe you had a critical parent who made remarks about your weight or appearance (“Your belly is showing”, “Skinny girls are beautiful”). Maybe you were compared to a “fitter” brother. Or you grew up with magazines and social media that showed you one kind of beauty: standardized, filtered, inhumanly perfect. All of this can translate, over time, into an inner voice that obsessively repeats to you, “You don’t look right. You are not enough. You need to change.”

Negative body image is not just a matter of aesthetics. It can influence you:

👉🏻 Self-esteem – how you see yourself as a person

👉🏻 Relationships – how intimate you can feel with a partner

👉🏻 Everyday choices – what clothes to wear, where to go out, what activities to avoid

👉🏻Health – can you retreat into binge eating or drastic diets

A 24-year-old client avoids summer completely: ‘I preferred to stay indoors rather than expose myself to the stares of others. I felt like everyone was judging me.” After a therapeutic process, she managed not just to leave the house in shorts, but to get on stage for a fashion show. She discovered she didn’t have to wait for the “perfect body” to live a full life.

Through awareness we can navigate these influences and cultivate a positive body image. But how can you protect your own body and self-image from external pressures? 💡Here are some practical strategies for maintaining inner balance and developing self-esteem that you can start practicing today.

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Understanding distorted body images

Our perception of our own body is often influenced by negative emotions and unrealistic comparisons with others. These distorted perceptions can lead to eating disorders such as anorexia nervosa and bulimia nervosa, thus affecting eating behavior and body weight.

The role of physical activity

Physical activity not only improves physical health, but also has an important contribution to forming and maintaining a positive emotional state by increasing dopamine and serotonin levels. It is important to choose activities that we enjoy and that make us feel good, without focusing exclusively on weight loss.

Group practices and physical activity

Participating in group activities such as yoga or dance can have a beneficial effect on body image. These activities not only improve your physical appearance, but also provide an opportunity to interact with people who share the same interests, contributing to a healthy body image.

The importance of conscious food choices

In a world full of culinary temptations, it’s easy to fall prey to unhealthy eating habits. However, conscious food choices can help us maintain our body weight and prevent eating disorders. By adopting a balanced diet, rich in essential nutrients, we can support not only our physical appearance but also our mental health.

Practicing gratitude

Gratitude is a powerful tool in combating negative emotions. Every day, take a few moments to reflect on what you are grateful for. This simple exercise can change distorted self-perceptions and help boost self-esteem.

Developing a support network

Surround yourself with people who support and encourage you. Positive interpersonal relationships have a significant impact on body image. Whether it’s friends, family or online communities, social support can help prevent eating disorders and combat distorted body images.

Awareness and handling criticism

Criticism, whether external or internal, can affect negative body image. It is important to learn to manage these criticisms, turning them into opportunities for growth. Replace destructive criticism with gentle and constructive self-evaluations, focusing on improving your body image.

Awareness of the impact of the digital environment

It is essential to be aware of the significant influence that social networks have on distorted perceptions of body appearance. Limiting the time spent online and choosing content that promotes a positive body image can help develop a healthy mindset.

Creating a positive personal space

Your environment can influence your self-image. Make sure your personal space is one that inspires and motivates you. Surround yourself with objects that bring you joy and remind you of your worth. A positive environment helps maintain a balanced mental health.

Implementing mindfulness techniques


Mindfulness
helps you be present and aware of the present moment. Meditation and deep breathing practices can reduce stress and anxiety, which contribute to negative body image. These techniques can transform eating behavior and improve your relationship with your body.

Reflection and personal diary

Writing in a personal journal can help you reflect on your thoughts and emotions. Identifying negative patterns that affect your self-image is the first step in changing them. This process of self-reflection can lead to an improved body image and increased self-esteem.

Embracing diversity

Every physical appearance is unique and beautiful in its own way. Embrace diversity and recognize the value of each individual, including yourself. Acceptance and self-love are key to combating distorted body images and building a positive body image.

Maintaining inner balance and developing self-esteem are not just goals, but continuous journeys. Every step towards self-acceptance and self-love contributes to a more fulfilled and happier life. So start embracing your body and building a healthy body image today. Reflect on what makes you unique, valuable and beautiful, and let these thoughts guide you towards a brighter future.

Remember, you + your body = love. ❤️

Psych. Mădălina Savin
Clinical psychologist – for children
Clinica Med Anima Iași

Bibliography:

  1. Cash, T. F. (2008). The body image workbook: An eight-step program for learning to like your looks (2nd ed.). New Harbinger Publications.
  2. Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow.
  3. Brown, B. (2010). The gifts of imperfection: Let go of who you think you’re supposed to be and embrace who you are. Hazelden Publishing.
  4. Grogan, S. (2016). Body image: Understanding body dissatisfaction in men, women and children (3rd ed.). Routledge.
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