How to Manage Bad Body Image Days

aleeshamcm
Jan 14
3 min read

We all have days when we don’t feel great about how we look. It’s normal, but that doesn’t make it easy. Bad body image days can sap your energy, affect your mood, and even cause you to self sabotage your usual healthy habits. The good news? You don’t have to let those days take over. With the right tools, you can navigate them with self-compassion and come out stronger.

Here’s how to handle those tough days and get back to feeling good about yourself:

1. Recognize That It’s Just a Moment

Why it matters: Everyone has ups and downs with body image—it’s not permanent, and it doesn’t define your worth.
What to do: Remind yourself that this feeling is temporary. Try saying out loud, “This is just a bad day, not a bad body.” Shifting your mindset helps you see the bigger picture.

2. Avoid the Mirror (or Be Kind to Yourself in It)

Why it matters: On tough days, mirrors can amplify negative self-talk. But they don’t have to.
What to do: If the mirror feels overwhelming, step away from it and stop body-checking. Focus on how your body feels, not how it looks. If you do look, practice saying something kind, like, “My body lets me do amazing things.”

3. Dress for Comfort and Confidence

Why it matters: Wearing clothes that fit well and make you feel good can shift your perspective.
What to do: Choose an outfit that feels comfortable and empowering. Whether it’s your favourite jeans or a cozy sweatshirt, the goal is to feel at ease and focus less on your body.

4. Reframe Negative Thoughts

Why it matters: Bad body image days often come with harsh self-criticism. Catching and reframing those thoughts can help.
What to do: When you notice a negative thought like, “I hate how I look,” counter it with, “My body is strong and capable.” Reframing helps you focus on gratitude instead of criticism.

5. Connect with Activities That Make You Feel Good

Why it matters: Shifting your focus to something you enjoy can help break the cycle of negativity.
What to do: Do something that makes you feel good in your body, like going for a walk, dancing to your favourite music, or practicing yoga. Physical movement often boosts your mood and mindset. Be careful not to engage in movement as a form of “punishment” - keep it light and positive!

6. Limit Social Media Time

Why it matters: Social media can fuel comparison, especially on bad body image days.
What to do: Take a break from scrolling, or unfollow accounts that make you feel worse. Instead, focus on activities or content that doesn’t focus on how someone looks, like following a video tutorial for a new recipe or reading a how-to article on crocheting.

7. Talk to Someone You Trust

Why it matters: Sharing how you feel with someone supportive can help you process your emotions.
What to do: Reach out to a friend, family member, or coach who understands your goals and values. Sometimes, saying your worries out loud is enough to take away their power.

8. Focus on What Your Body Can Do

Why it matters: Your body is so much more than how it looks. It’s a tool that helps you live your life.
What to do: Make a list of what your body does for you—walking, hugging, breathing, working out, or simply existing. Gratitude for your body’s abilities can shift your perspective.

9. Practice Self-Care

Why it matters: Bad body image days are a sign you need some extra TLC.
What to do: Take time for self-care activities that nurture your mental health, like taking a bath, journaling, meditating, or watching a comforting movie.

10. Remember: Progress, Not Perfection

Why it matters: Body image is a journey, not a destination. It’s okay to have bad days—they don’t erase your progress.
What to do: Focus on small wins, like sticking to your healthy habits or practicing one positive thought. Celebrate how far you’ve come.

Bad body image days happen to everyone but remember - your worth isn’t tied to how you look. It’s about who you are and how you show up for yourself and others. Keep building habits that support your mental and physical well-being, and remember—you’ve got this!

Need some help building a better relationship with food, training, and your body? Reach out for 1:1 personal training or monthly online coaching, and let’s get to work!