Julia Johnston, LPCC, LICDC

The Power of Therapy: How to Transform Negative Body Image

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!

How to Stress Less and Live More: Tips for Stress Management

Stress is inevitably a part of our lives. It’s a natural human response to address challenges or changes in life. Stress doesn’t have to be a negative. We can use stress as a motivator to complete our to-do list; it lets us know what is important to us, boosts our performance, and even helps increase our ability to remember and store memories. However, it can also negatively impact our daily functioning if left untreated.

asian woman with lip ring feeling stressed

Let’s Talk About Stress Management

As a therapist, some signs I watch for in clients to assess for stress are irritability, anger, impatient, feeling overwhelmed, nervous, anxiety, fear, racing thoughts, depression, feeling unable to participate in things that bring them joy, worried, and if relevant, increased mental health symptoms or exacerbated mental health symptoms.

Here are some of my best everyday tips and tricks to help manage your stress!

Practice Deep Breathing

Take slow, deep breaths to activate the body’s relation response and reduce stress. One of my favorite exercises to use with clients is a type of breathing called “Box Breathing,” where you exhale for 4 seconds, inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. This can be repeated as many times as you need and can be done anywhere (school pick-up line, at your desk, before bed, etc).

Stay Active

Engage in regular physical activity to release endorphins, which are natural mood lifters. But don’t put pressure on yourself to have an intense workout. A simple walk around the block or stretches in the morning or before bed can make a huge difference if done consistently!

Prioritize Sleep

According to the Mayo Clinic, adults should aim for 7-9 hours of sleep each night to help their body and mind recover.

Manage Your Time

Break tasks into smaller, manageable steps and prioritize them to avoid feeling overwhelmed. And don’t be afraid to delegate! I often see clients trying to do every task imaginable. You don’t win a medal for doing everything; ask for help when needed.

Mindfulness and Meditation

Practice mindfulness techniques to stay present and reduce racing thoughts. There are a lot of really great apps for meditation, and even YouTube has a lot of great guided meditations to use. Start slow; you don’t have to meditate for hours; try 3-5 minutes to start. I like to meditate before bed to get me in a calm space before I fall asleep. Still, some people like to meditate in the morning when they wake up or whenever they are starting to feel stress come on during the day.

Maintain a Healthy Diet

Eat a balanced diet rich in nutrients to fuel your body and maintain stable energy levels. Again, don’t put pressure on yourself to change your entire diet. Can you add or switch one thing in your regular meal plan that is a bit healthier? Start small and simple.

Connect With Others

Spend time with friends and family or engage in social activities you enjoy!

Set Boundaries

Learn to say no when necessary and limit your commitments to prevent burnout.

Engage in Hobbies

Pursue activities that bring you joy and relaxation, whether it’s reading, painting, playing a musical instrument, or something else.

Practice Positive Self-Talk

Challenge negative thoughts and replace them with positive affirmations to cultivate a healthier mindset. Sticky notes with positive affirmations hanging on your mirror may sound cheesy, but they work, trust me!

Laugh Often

Laughter can reduce stress hormones and boost your mood, so watch a funny movie or spend time with people who make you laugh.

Limit Screen Time

Reduce exposure to digital devices, especially before bed, to improve quality sleep. Social media can help with connection, but it can also feel isolating and lead us to play the comparison game. Your phone can set timers on your apps; I always recommend using a timer to help you keep your boundaries with social media.

Seek Support For Stress Management

If stress becomes overwhelming, talk to a friend, family member, or mental health professional for guidance.

Remember, different strategies work for other people, so finding what resonates with you and creating a stress management routine that fits your lifestyle is essential. Your stress management routine doesn’t have to be perfect; little changes over time can make a big difference. If you find yourself lacking in some of these areas, a therapist can be a great source to help you create a routine that works best for you.

Julia is a virtual therapist at Therapy for Women, specializing in anxiety, depression, trauma, substance use, and parenthood. To learn more about Julia or find out if she serves your state, read her bio here.

What Makes Virtual Therapy Unique at Therapy for Women

I will never forget March 2020 when Governor DeWine signed his executive order. The community mental health agency where I worked informed us we would be working from home until further notice. Each counselor received a laptop, and we were all sent home. Our patients were informed that their appointments would be moved to telehealth, and my team began to navigate unfamiliar territory.

We experienced some benefits of telehealth therapy.

Before the pandemic hit, all of our patients were seen in person. Our patients did not sign up for telehealth, and neither did we! So, we were learning together and trying everything from Zoom, to Teams, to Google Voice and the trusty telephone.

Some patients thrived in the telehealth setting. I had patients on my caseload that shared more with me in the first few weeks of telehealth than they ever had in six years of in-person counseling. Something about telehealth made them feel more comfortable being vulnerable. And it was so beneficial for some patients that they still see me via telehealth today. There are other advantages to doing so, such as:

Accessibility: Engaging in telehealth therapy gives patients and therapists more flexibility for scheduling appointments. All you need for a telehealth therapy session is a quiet, private room. This allows patients who typically struggle to attend appointments (parents without childcare, limited access to transportation, etc.) better accessibility to therapy services.

Time: With accessibility comes a broader range of open times, as well. By eliminating barriers like transportation and driving, telehealth therapy provides more time flexibility for individuals to attend sessions. And, therapists are better able to offer early morning or late evening appointments.

Comfortability: Patients can stay in the comfort of their own homes for telehealth therapy. They can remain in their safe spaces and have access to familiar things: their own blanket, their own comfy couch, etc. Telehealth allows for more open and honest discussion because patients feel relaxed in their homes.

There are disadvantages of utilizing telehealth therapy, too.

Telehealth therapy can be a great option when appropriate. However, there can be some downsides. Very quickly after the shutdown, my team realized some vulnerable populations were inappropriate for the telehealth setting. High-risk populations, such as individuals using illicit substances or who are suicidal, are not appropriate for telehealth due to the inability of counselors to adequately address safety concerns. A few other disadvantages include:

Poor continuity of care: A provider may only be aware of some available resources or referral options (such as for a psychiatrist) in a patient’s area if they are working remotely from a different location.

Legal and ethical liabilities: Working with high-risk populations via telehealth can be risky. While working remotely, a patient must physically be at the address on file in case of an emergency so the provider knows where and how to get them help. For example, a therapist must be able to locate a patient who is suicidal if a wellness check needs to be completed.

At-risk data security: This has become a popular topic due to some big-name companies breaking privacy promises and sharing user data. Such risks put the burden on the patient to do thorough research before committing to a company/practice and may dissuade them from trying telehealth therapy in the first place.

Telehealth at Therapy for Women is different for several reasons.

If you are looking to start telehealth therapy, there are many options at your fingertips now. So…how do you choose? When I began looking to be a telehealth provider, I tried multiple agencies (including two top-rated telehealth counseling agencies who I guarantee you’ve seen in ads) before I found the right fit at Therapy for Women. Here are a few reasons I found this practice to be right for me:

Information provided:

Some telehealth agencies don’t share demographics or the address of the patient you’re working with. As I mentioned earlier, if an emergency occurs during a session or in between sessions, the therapist must be able to complete a wellness check to ensure their patient’s safety. At some big-name companies, if I had concerns, I would have to email a generic work email and would not get a timely response. But at TFW, I can access supervisors and colleagues 24/7 for resources and support.

Collaboration:

Because I have access to so many fellow providers at TFW, I’m able to reach out for feedback and engage in constant clinical discussions. TFW also has regular supervisions connecting all of the therapists on staff. These provide frequent opportunities to discuss barriers and strengths, and to learn from each other. Working with a wide range of therapists practicing such a wide range of specialties allows me to continue to become a better therapist and provide the best clinical care possible

Electronic health record:

Patients should feel safe and confident that their health information is protected when working with a therapist. TFW utilizes an Electronic Health Record to ensure patient information remains safe and private.

Psychiatrist on staff:

It can be challenging to find a psychiatrist, and wait times are sometimes lengthy. TFW has a psychiatrist on staff, which allows me to place referrals within the practice with someone I already know and trust. I don’t have to research and blindly recommend a provider without any knowledge about their quality of service. By being able to work more directly and collaboratively with a psychiatrist to meet patients’ needs, I am able to provide continuity of care.

Remember, there are a lot of available options for telehealth therapy! If you are considering taking the first step and scheduling with a provider, remember to do research and ask questions. Your mental health matters, and having a strong therapist and support system make a significant difference.

Julia is a virtual at Therapy for Women, specializing in anxiety, depression, trauma, substance use, and parenthood. To learn more about Julia or book an appointment, click here!