So many of us feel excited when we finally make it through the cold winter months and get to enjoy the sunshine that comes with summertime. While summer can be a fun time for us, it may trigger negative body image. We live in a world that is saturated with images and messages that reinforce unrealistic beauty standards.

The media constantly barrages us with pictures of models and celebrities with seemingly perfect bodies. And now, with new drugs on the market, we are seeing so many celebrities, influencers, family and friends turn to these medications in the hopes of attaining the perfect body.

This can take a huge toll on our self-esteem and body confidence. Millions of people, men and women, struggle with negative body image and disordered eating as a result. If you find yourself frequently criticizing your appearance, feeling ashamed about your body, or obsessing over your perceived flaws, you are not alone. Body dissatisfaction is extremely common. But it’s also a serious issue that can lead to depression, anxiety, and eating disorders if left unchecked.

How Therapy Helps Negative Body Image

One of the most effective ways to overcome negative body image is through therapy,
specifically cognitive behavioral therapy (CBT) and related techniques.

Identify and change negative body image thoughts

A big part of CBT for body image issues involves identifying and changing the irrational, negative thought patterns that drive your self-criticism. Your therapist will help you notice the harsh “body bashing” inner voice and learn to replace those unhelpful thoughts with more realistic, positive self-talk.

Challenge unrealistic beauty standards

Our society’s “ideal” beauty standards are extremely narrow, unrealistic, and unattainable. In therapy, you’ll explore where these ideals come from and how they’re socially constructed. You will also learn why it’s so destructive to try to conform to them. You’ll focus on appreciating your body for what it can do rather than just how it looks.

Build self-worth beyond appearance

Part of developing a healthy body image is separating your sense of self-worth from your appearance. Therapists use CBT techniques to help you recognize your positive qualities, skills, and values that have nothing to do with your body. You’ll work on defining yourself as a whole person rather than just a body.

Improve self-care

Issues like poor body image often stem from negative ingrained behaviors like chronic dieting, binging/purging, or over exercising. Your therapist can help replace these unhealthy coping mechanisms with positive self-care activities focused on appreciating and nurturing your body rather than criticizing it.

Heal from Trauma

In many cases, body image issues originate from past traumas like sexual abuse, bullying, or even offhand comments from family members. Therapy provides a safe space to process this trauma and allows you to release the shame and negative feelings about your body. The road to developing a positive body image can be difficult, but you don’t have to walk it alone. There are many therapy modalities that work to address body image, CBT is just one of them.

Working with a caring, qualified therapist can provide you with powerful tools and techniques to challenge dysfunctional beliefs, build self-compassion, and cultivate a healthier relationship with your body. Click here to learn more about our therapists.

5 Tips to Cope with Negative Body Image

Appreciate your body for what it can do, not just how it looks. Make a list of all the amazing things your body allows you to do and experience each day.
Ditch harsh body criticism. Practice changing negative self-talk into a positive, kind voice.
Consume media mindfully. Pay attention to people and accounts you follow online. Do the people you follow make you feel good about your body and promote realistic beauty standards? If not, you may want to hit the unfollow button.
Wear clothes that make you feel good. Prioritize dressing in ways that are comfortable and confidence boosting for you.
Compliment others on more than just their appearance. Appreciate the whole person, not just the physical traits.

Julia Johnston is an out of state provider at Therapy for Women Center serving clients in Ohio and Florida. To learn more about her, click here!