As a therapist, one of the most rewarding aspects of my work is helping clients develop skills to navigate the challenges they face, including those surrounding body image. Body image struggles are incredibly common, touching people of all ages, genders, and backgrounds. What makes these struggles especially tricky is how deeply they’re tied to our sense of self-worth, societal expectations, and even our daily interactions with others.
The good news? With the right tools and strategies, it’s possible to reshape how you see yourself and build a healthier, more compassionate relationship with your body. Here are a few practical skills I often share with clients who are working through body image concerns.
1. Identify and Challenge Negative Thoughts
Body image struggles often stem from unhelpful thought patterns. Thoughts like “I’m not good enough,” or “I’ll be happier when I lose weight” can reinforce feelings of inadequacy. The first step is to identify these thoughts as they emerge. I often encourage clients to use thought-tracking methods, such as journaling or apps1, to capture recurring patterns.
Once identified, these thoughts can be challenged. Ask yourself:
- Is this thought based on facts or assumptions?
- Would I say this to a friend or loved one?
- What evidence exists that counters this thought?
Over time, practicing cognitive restructuring can help reframe negative self-talk into more balanced and compassionate perspectives.
2. Practice Mindful Self-Compassion
Body image struggles thrive on harsh self-criticism. Mindful self-compassion teaches us to treat ourselves with the same kindness we’d offer to a friend. When a client says, “I hate the way I look in the mirror,” I encourage them to pause and reframe. Instead of berating yourself, try saying:
- “I’m struggling right now, but that doesn’t define my worth.”
- “My body deserves care, not criticism.”
Incorporating mindfulness can also help you reconnect with your body in a nonjudgmental way. Body scan meditations, for instance, are a great tool for noticing sensations without assigning them value or blame.
3. Set Healthy Boundaries with Media and Social Comparisons
The constant flood of curated, filtered images on social media can magnify band intensify body image struggles. One skill I work on with clients is curating their media environment. This involves:
- Unfollowing accounts that trigger negative comparisons.
- Following body-positive or body-neutral creators.
- Limiting overall screen time to reduce exposure to harmful messages.
We also talk about the trap of comparisons. A useful reminder: You are comparing someone else’s highlight reel to your behind-the-scenes reality. Shifting focus inward, to your values and strengths, is key.
4. Shift Focus to Body Function, Not Appearance
A strategy I love sharing is practicing gratitude for what your body does, rather than how it looks. For example, instead of thinking, “I don’t like my legs,” try reframing to, “My legs carry me through life and allow me to explore the world.”
Building this gratitude can be reinforced through activities like yoga, hiking, or dancing — anything that fosters appreciation for your body’s capabilities.
5. Create a Values-Based Relationship with Your Body
Body image concerns often shift the focus to external validation rather than internal values. I encourage clients to reflect on the following questions:
- What do I value most in life?
- How can I align my actions with these values rather than societal standards?
For example, if you value kindness and connection, how can you nurture those values in your relationships instead of focusing on how you’re perceived? Rooting your self-worth in intrinsic values helps build a more stable foundation of confidence.
6. Seek Support When Needed
Lastly, overcoming body image struggles doesn’t have to be a journey you navigate alone. Whether it’s through therapy, support groups, or trusted friends, sharing your experiences can lighten the load. In therapy, we can explore the deeper roots of body image concerns — whether they stem from childhood experiences, trauma, or societal pressures — and work together to rewrite the narrative.
Allium Counseling wants to help you navigate your journey, which is why Clinical Therapist Lisa Cody is offering an 8-week skills and process group centered on self-love and acceptance. This group will provide information on the importance of cultivating a positive self-image and the impact of self-acceptance on mental health. You’ll learn techniques to challenge negative thoughts and develop healthier beliefs about yourself, as well as explore the connection between self-love and body image. For more information on Allium Counseling’s ‘Embracing Body Positivity: A Journey to Self-Acceptance’ support group contact Lisa Cody at lisa@alliumcounseling.com.
A Final Thought
Healing your relationship with your body is not about suddenly loving every part of yourself all the time. It’s about building respect, acceptance, and resilience. The journey is gradual, but with consistent practice of these skills, it’s possible to move toward a place of peace and self-acceptance.
As a therapist, it’s an honor to witness the transformations that occur when clients learn to silence the inner critic and embrace the person they are, both inside and out. You are more than your body — you are the sum of your values, your passions, and the love you bring to the world.
If body image struggles are part of your story, remember: help is always available, and healing is always possible. Take that first step toward reclaiming your narrative.
1Apps I recommend to manage negative thought patterns – MindShift CBT, Happify
