Picture this. It's 10am on a Saturday and you're about to leave and meet a friend for brunch. You step out of your pj pants and into your jeans and suddenly...they don't feel right. You stand in front of the mirror, a critical eye fixed on your lower half. The storm clouds gather...and BAM. Bad body image strikes.

"This can't really be how I look in these pants. This is unacceptable. I look disgusting. What is wrong with me? I can't go out like this. WHY DOES EVERYTHING LOOK AWFUL ON ME?"

Bad body image can strike out of nowhere, turning a perfectly fine day into a spiral of self-doubt and frustration. It’s all too easy to let negative thoughts take over, convincing you that your worth is tied to your appearance and that the best course of action is turning toward disordered behaviors like restricting, binging, purging, etc.

The truth is, this is a moment in time that you can move beyond.

In this post, we’ll explore practical strategies to prevent bad body image from sabotaging your day, empower you to reclaim your mood, and stay on track in your recovery.

Get Back to the Basics

The top priority today is ensuring you stay nourished, despite how you feel about your body. This means following your meal plan if you have one, or simply eating a variety of nutrients at regular intervals. As eating often becomes harder on a bad body image day, give yourself permission to put some of the day's other goals or tasks on pause if you can.

Pop on some clothing that prioritizes comfort. Restrictive clothing, even if it fits, can exacerbate bad body image thoughts and make nourishing yourself feel more difficult. Opt for something soft, flowy, and breathable, and instead.

Let it Out, Then Let It Go

Give yourself a small window of time to get the frustration, panic, and pain out of your system. Call a trusted friend who can hold space for you while you vent. Make sure to ask for permission as not everyone is capable of safely witnessing someone else's bad body image thoughts. If someone can do this for you, ask that they respond simply with, "Thank you for sharing" when you're finished.

If you don't feel you have someone to share with, grab a piece of paper and let it out on there. Set a timer for 5 minutes and write as fast as you can without stopping. When the time is up, that's it. Stop, breathe, then tear that paper into teeny tiny pieces.

Observe Negative Thoughts and Urges

After you've consciously released the ick, your job now is just to observe. As I wrote extensively about in the post A Simple Tool for Intrusive Eating Disorder Thoughts, you are not your thoughts. Just because you think it doesn't mean it's true.

Practice simply observing any negative body image thoughts as they float in and out of your consciousness without the need to change or fix them. It's just some neurons firing. Nothing more.

As urges arise in response to difficult emotions fueled by your negative thoughts, observe those too. Notice the sense of urgency. Notice the promise of how following through on the urge will bring relief. Then play the tape forward and notice how temporary and illusionary that relief really is. If you need help surfing the urges, read this.

Do What You Can To Trigger-Proof Your Day

It's not possible to stay away from everything that could potentially trigger negative body image. But here are some things you can try to avoid or reduce today:

• Avoid trying on different outfits to "test" how they fit.
• Avoid weighing or measuring yourself.
• Avoid or reduce scrolling on social media. 
• Avoid or reduce TV and movies that you know are not body-positive.
• Reduce time spent in environments that evoke a high degree of self-consciousness.

Remember, you're giving yourself permission to do what it takes to get through this day WITHOUT turning to disordered behaviors. There will be a time and place for challenging bad body image triggers. It just might not be today.

If You've Got Somewhere To Be, Ask These Questions

Will I likely feel better or worse if I go do this thing?

Will I regret doing this thing or not doing this thing?

These questions can help you determine if it's best for you to re-engage with the world, or take some time for yourself. There may not be a right answer here, so go toward what feels warm. In the example at the top, if you're headed to see a friend, chances are, that could boost your mood. You probably will feel a bit of regret if you don't go, and likely none if you do. So perhaps this a thing worth pushing yourself to get to.

If you decide to cancel on something or someone, do your best to give notice, be upfront, and offer to reschedule. Guilt may arise. Chances are, it will be toxic. But if you're taking care of yourself and your needs with your decision, observe the guilt too, and let it float on by. It's not yours.

Affirm That Like All Things, This Too Will Pass

Your body has carried you through every challenge you've had in your life thus far. It will carry you through this one too.

Your body is on your team.

Feeling critical about your body right now does not mean that you are doomed to feel this way about it forever. And you want to know something really cool? Your body doesn't even have to change for your thoughts and feelings about it to change. That's how powerful you are.

It takes damn hard work, but it's true. 💪

 ✨ Josie Munroe, LMFT is a licensed therapist and owner of JosieMunroe.com and Your Sensitive Recovery  As a recovered clinician and Highly Sensitive Person, she loves supporting others on their journeys to form new, empowered relationships with food, their bodies, and their sensitivity. Join the newsletter for a weekly boost of hope and inspiration. You deserve a recovery that works for you! ✨