Overcoming Body Image Issues in the New Year

There is something about the dawn of a new year. Maybe it’s embracing a fresh start, righting the wrongs, or doing the things we didn’t have time to do over the last twelve months. For some people, starting a new “year” happens every 90 days as they focus on their goals.

Often, people resolve to lose weight or fix body image issues each year. Many of those people set the same goal year after year. Sometimes, this is due to unrealistic goals and expectations. When we don’t meet our goals, we feel worse, and negative body image issues creep up, interfering with our relationships and social lives.

How to Overcome Body Image Issues

Body image is how we think, perceive, and feel about our bodies. It is our behavior regarding our body appearance, shape, size, and weight. Poor body image can lead to body image issues. How often have you perused a magazine and compared your body to the model’s or actor’s body? Do you obsess over the latest celebrity diet because you want to look like them? Do you make disparaging remarks about your own body or appearance, even in jest?

With the invention of social media, more people are having trouble with body image issues. We follow influencers, scroll through an old classmate’s pictures, and post about our own struggles with weight, size, or appearance. Your body image issues may be ingrained in you from childhood, or you may have developed them recently after a weight gain, pregnancy, stressful event, menopause, or the aging process.

It is possible to learn to accept your body where it is and love it while you pursue health. The following are several tips for overcoming body image issues.

Remember you are made in His image and likeness

Then God said, “Let us make mankind in our image, in our likeness, so that they may rule over the fish in the sea and the birds in the sky, over the livestock and all the wild animals, and over all the creatures that move along the ground.” so God created mankind in his own image, in the image of God he created them; male and female he created them. – Genesis 1:26-27, NIV

In the book of Genesis, we learn that God created us in His image and likeness. God, one of the Trinity, chose to make human beings mirror Him. We often forget that when we look in the mirror.

We are a reflection of God, but we only see our human frailties and what we consider flaws. The next time you look in the mirror, reflect on God’s words. Know that God created you just as you are and wants you to care for your body by not abusing, neglecting, or disparaging it.

Comparison is a thief

“Comparison is the thief of joy.” Most of us are familiar with this quote from Theodore Roosevelt, yet we compare our bodies and lives with those of others anyway. Comparison is a tough habit to break. We compare our possessions, finances, marriages, children, homes, careers, and bodies to others.

We use this comparison as a scale to measure our success. We know that each individual has their own problems and hidden issues that they never show the world, but we compare and beat ourselves up for not measuring up.

When it comes to body image issues, we need to be less judgmental about other people’s appearances. Note your thoughts when you see someone else. Do you judge them by appearance, beauty, shape, size, or weight? This only feeds your own insecurities. Instead, note the good things about someone. This subtle mindset shift will spill over into how you view yourself. Instead of pointing out your flaws, you may appreciate what you like best about yourself.

Limit social and print media

Comparison is a problem. It is easy to do with social, digital, and print media. We see our favorite actors and celebrities on television and in magazines looking svelte and thin, and we want desperately to have that type of “success.” We forget that these images are highly edited and filtered.

Limit your exposure to media that makes you feel not good enough. For example, instead of mindlessly scrolling social media during a break, quickly check your notifications and find something else to do. Cutting back on screen time helps your mental health and relieves eye strain.

Learn to accept compliments

If you hide behind self-deprecating humor when someone pays you a compliment, you are only hurting yourself and further tearing down your own body image. Ask yourself why you cannot accept the compliment. Is it because you don’t believe the other person really means it? Do you think you are not worthy of people appreciating you? Do you feel like a fake, and if they only knew the “real” you, they wouldn’t say that?

These thoughts and beliefs go much deeper and probably fuel your poor body image issues. They may stem from childhood abuse, trauma, or neglect. You may have been abused or betrayed by someone you loved and now cannot see past the hurt. You are worthy of love, respect, and honor. You might not feel like that’s true right now, but it is. Learn to accept the compliments with a thank you. Seek counseling if you need help with self-esteem, confidence, and self-worth.

Lean toward health, not “diet” culture

Poor body image can cause us to jump into diet culture and try trendy new diets for quick results. But these “quick fixes” only cause us to focus more on the body. Instead of focusing on losing weight, wearing a specific size, or toning up a body part, lean toward getting healthy.

When health becomes our number one focus, everything else will eventually fall into line. Set health goals, not weight or size goals. Instead of overwhelming yourself with New Year’s resolutions, set goals to promote your health today.

For example, instead of stating a goal of never eating sugar again this year (only to slip and eat a piece of candy on day three), focus only on today. For today, you will plan your meals without sugar. Then, focus on one meal at a time. Focus on your health in small time periods as these days will compound.

Focus on performance, not ideals

Those hefty New Year’s resolutions of joining the gym, working out every day, or losing fifty pounds in in twelve months, can be unrealistic which only leads to giving up. Most of us set large and unrealistic goals and then felt bad when we didn’t follow through. This may have fed a belief that you never finish anything. You can finish. We all can, but only by focusing on consistent performance instead of the ideals we have in our heads.

Instead of focusing on the results, which can worsen body image issues if you don’t reach them quickly enough by your standards, focus on performance. Use a calendar to mark if you did specific tasks to reach your destination that day.

For example, if working out will help you achieve your goals, focus on giving yourself a fun sticker on the wall calendar for each day you work out. You could use different stickers for various activities. The streak in activity will grow, and eventually, you will see results without feeling overwhelmed. Concentrate on those consistent activities.

Seek help with body image issues

If body image issues cause turmoil in your relationships, social life, and daily activities, or if you have developed anxiety and depression over your appearance, body shape, size, or weight, consider having some sessions with a therapist.

People face body dissatisfaction for various reasons, but you can overcome body image issues as you continue to get physically and mentally healthy. If you are ready for that journey, contact our office today to schedule an appointment with a counselor. Make this New Year the best yet.