Recognizing Body Image Struggles: How They Impact Your Life and Why Therapy Can Help
Recognizing Body Image Struggles, Their Impact on Your Life & Why Therapy Can Help
It’s common to have days where you don’t feel 100% confident in your body.
Whether it's feeling bloated after a meal, noticing a blemish you wish wasn’t there, or comparing yourself to others on social media, most people experience some form of body dissatisfaction at some point in their lives. However, when body image struggles go beyond occasional dissatisfaction and start affecting your daily life, it may be time to take a closer look at the patterns and consider seeking support.
In this post, we'll explore what body image struggles look like, how they affect your daily life, and why therapy can be a helpful tool if these struggles start to become invasive. We’ll also discuss how it's normal to not always feel great in your body, and how you can begin to take steps toward healing today.
What Do Body Image Struggles Look Like?
Body image struggles can manifest in a variety of ways, and they often go beyond just thinking negatively about your appearance. Here are some common behaviors and thought patterns that indicate someone may be struggling with their body image:
Constant Comparison to Others
You may spend a lot of time comparing your body to those around you, especially when looking at social media. This often leads to feelings of inadequacy and dissatisfaction. If you haven't already, check out my blog post on Social Media's Impact on Body Image for tips on curating your feed to promote body positivity (or at least body neutrality).Body-Checking
This could involve frequently checking your appearance in mirrors or taking multiple photos of yourself throughout the day to assess how you look. It may also include behaviors like sucking in your stomach, adjusting your clothes repeatedly, or pinching areas of your body in an attempt to “correct” or “check” perceived flaws.Avoiding Certain Activities
Body image struggles can cause someone to avoid social situations, activities, or certain clothing because they feel self-conscious about how they look. For example, you might avoid swimming or exercising in public because of a fear of judgment. If this sounds familiar, my post on How to Stop Hating Your Body and Feel Comfortable in You Own Skin can provide more guidance.Extreme Dieting or Exercise Routines
Some individuals may engage in restrictive eating habits or excessive exercising as a way to control their appearance. These behaviors can be emotionally and physically draining and often lead to cycles of shame or guilt. If your struggles with body image is coupled with a change in your eating habits, learn more about the signs of Anorexia, Bulimia or Binge Eating Disorder.Negative Self-Talk and Mental Rumination
If you spend a lot of time criticizing yourself in your head—thinking things like, "I'm so ugly," or "I'll never look like them"—these thoughts can reinforce a negative body image and contribute to anxiety and depression.
These behaviors are just a few examples of how body image struggles can show up. For some, they are fleeting or mild; for others, they become overwhelming and all-consuming.
How Body Image Issues Impact Daily Life
When body image struggles become more than just a passing thought, they can start to affect everyday activities and even shape how you experience the world. For example, you might:
Avoid social situations like parties, gatherings, or even work events, because you feel self-conscious about how you look.
Feel anxious or distracted during activities like meeting new people, exercising, or having photos taken because you're fixated on your appearance.
Experience decreased self-esteem, leading to feelings of shame, guilt, or hopelessness about your body. Learn more about how your self image affects your body image.
Engage in unhealthy coping mechanisms, like restrictive dieting, overeating, or over-exercising, in an attempt to control how you look.
These struggles can drain your mental and emotional energy, leaving you less focused on your goals, relationships, and overall well-being. In extreme cases, body image issues can even affect your physical health due to disordered eating patterns, chronic stress, or anxiety.
It’s Normal to Not Always Feel Great in Your Body – But There’s a Difference
It’s essential to understand that occasional dissatisfaction with your body is normal. Everyone has days where they feel less confident or experience moments of self-doubt about their appearance. Body image is fluid—it’s influenced by many factors, such as mood, stress, hormonal changes, or external comparisons. On these days, it’s helpful to practice self-compassion and remind yourself that it’s okay to have bad body image days.
However, when body image struggles become persistent and affect your daily life, relationships, and overall mental health, they may be a sign that it’s time to consider body image therapy. Body image issues that feel all-consuming—where the focus on appearance interferes with your ability to function normally—are not typical or healthy. These struggles can escalate into more significant mental health concerns, such as body dysmorphia, anxiety, or depression.
In these cases, therapy can provide crucial support. A body image therapist can help you understand the root causes of your struggles, challenge harmful thought patterns, and help you develop healthier ways of coping with negative body image.
Tips You Can Begin Today to Improve Your Body Image
Whether you're dealing with occasional dissatisfaction or more persistent struggles, there are small steps you can start today to improve your relationship with your body:
Practice Self-Compassion:
Treat yourself with the same kindness and understanding you would offer a close friend. If you find yourself being self-critical, take a moment to pause and reframe those thoughts. For example, instead of thinking, “I look terrible,” try “I am human, and it’s okay to not feel great today.”Shift Your Focus from Appearance to Function:
Take time to appreciate what your body can do, rather than just how it looks. This could include celebrating your ability to walk, dance, run, or even rest. Acknowledge how your body supports your life.Limit Social Media Exposure:
Social media can be a major contributor to body dissatisfaction. Try to curate your feed by following accounts that promote body diversity, authenticity, and self-love. Avoid accounts or images that make you feel bad about yourself.Use Neutral Language When Talking About Your Body:
Avoid labeling parts of your body as “ugly” or “flawed.” Instead, use neutral, factual descriptors, such as “My legs are strong” or “My hair is brown” This helps detach from judgments and promotes a more neutral, accepting view of your body.Celebrate Small Wins:
Every step forward counts. Celebrate the moments when you feel good about your body, no matter how small. Maybe you wore an outfit that made you feel confident, or perhaps you enjoyed a meal without guilt. Acknowledge your progress.Try my Body Confidence Course:
If you're not ready to seek therapy just yet, or if you’re already in therapy and want to supplement your healing journey, my Finally Body Confident course can be a great next step. This self-paced course is designed to help you build lasting body confidence through practical tools, exercises, and strategies that promote self-compassion, body neutrality, and realistic goal-setting. It's an excellent resource for anyone looking to create a positive relationship with their body—on their own terms.
Consider Therapy:
If you find that your body image struggles are affecting your daily life and emotional well-being, consider seeking support from a body image therapist. Therapy can help you uncover the deeper issues that fuel negative body image and provide strategies for building a healthier relationship with your body.
Final Thoughts: Your Body Image Journey
Everyone has moments of body dissatisfaction, but when these struggles become persistent, they can significantly affect your life. It’s essential to recognize when body image issues are interfering with your mental health and overall well-being. Therapy can help you gain a better understanding of your body image struggles, develop healthier coping mechanisms, and find peace with who you are.
If you are struggling with your body image and would like support, contact me for a consultation. Together, we can start working toward a healthier, more positive relationship with your body.
In our next post, we’ll dive into the dangers of dieting culture and its harmful effects on mental health. We’ll also explore how the obsession with dieting can increase the risk of developing eating disorders. Stay tuned for actionable insights on how to break free from dieting culture and embrace a healthier, more balanced approach to your relationship with food and your body.
*Disclaimer* - I am not a medical doctor and this post does not constitute as medical advice. This post is derived from my experience working with clients, research and collaborating with medical professionals.