Struggling with body image is something many of us face, often fueled by comparison, diet culture, and unrealistic beauty ideals. These feelings can take a toll on mental health and self-worth—but they don’t have to define you. With small, intentional steps, it’s possible to shift toward a healthier, more supportive relationship with your body. Keep reading to learn everything you need to know about negative body image and what you can do if you’re dealing with it.
What does the term body image mean?
Body image is the way you view and feel about your own body. It includes your thoughts, beliefs, and emotions about your appearance, and it can shift depending on experiences, cultural messages, or even your mood. A person’s body image can be positive, negative, or mixed—and it often plays a big role in overall confidence and mental health.
What does it mean to have a negative body image?
Negative body image occurs when a person frequently feels dissatisfaction, shame, or anxiety about the way they look—often comparing themselves to others and unrealistic or idealized bodies and appearances. Unfortunately, diet culture serves as a catalyst for upholding unhelpful beauty standards. People with negative body image often view themselves as different than they actually are. This causes distorted perceptions, ongoing negative self-talk, and feeling that one needs to change their body to feel “acceptable” or “fit-in”.
What causes negative body image?
Negative body image is often caused by internalized societal expectations, although, it can also be exacerbated by depression and anxiety symptoms. As humans in this world, we are often taught from a young age that our self-worth is tied to our appearance. This often begins early in life and evolves over time, especially fueled by media, family attitudes, teasing, or cultural norms. When we find ourselves in the grasp of negative body image, it jeopardizes mental health and well-being.
What can negative body image lead to?
Carrying negative body image can do far more than make you unhappy. It’s linked with lower self-esteem, mood disorders, disordered eating behaviors/eating disorders, relationship struggles, and self-harm tendencies. People with negative body image often fixate on perceived flaws and may avoid social situations, mirror their bodies, or experience persistent “bad body image days”. Recognizing this is a vital first step—not as a sign of weakness, but as a signal that change is possible.
5 Things to Do If You Have Negative Body Image
1. Start Gentle Self-Awareness
Notice your self-talk. Are you critical when you glance in the mirror or scroll social media? Begin to acknowledge these thoughts and get curious as they arise rather than letting them define you.
Create a body-image timeline. Reflect on messages you received about your body—growing up, in media, from peers. Recognizing where your beliefs originated can give them less power.
2. Change the Narrative
Reframe negative thoughts. Quiet your inner critic by asking the following phrases: “Is this an actual fact about myself?”, “What would I think if my friend said this about themselves?”. It is important to offer yourself the same compassion you’d extend to a friend dealing with negative body image.
Focus on what your body can do. The concept of body neutrality shifts the narrative from “I hate how I look” to “My body helps me walk, hug my loved ones, dance, breathe, explore, laugh.” This change in mindset begins to introduce the fact that your body is functional and is not just “something to look at”.
3. Change Your Influence
Limit harmful media consumption. Taking a break from social platforms and/or unfollowing triggering accounts helps decrease unhelpful messaging about bodies and appearance.
Surround yourself with body-positive messaging. Look for communities, support groups, body-positive media and social media accounts that celebrate diversity and challenge beauty norms.
4. Practice Body Kindness
Use affirmations or gratitude lists. Each day, write or repeat three things you appreciate about your body—or about yourself beyond physical appearance.
Break mirror-checking routines. If mirror checks cause harsh triggers, try changing the ritual—skip it, shift your routine, or ground yourself before looking.
5. Seek Help From Professionals
Seek professionals trained in HAES or non-diet approaches. A therapist or dietitian who works through a Health-at-Every-Size lens can guide you toward positive self-care, not appearance-based self-worth.
Positive Body Image Affirmations
Improving body image isn’t about reaching perfection—it’s about building a compassionate, realistic relationship with yourself. Use these affirmations as a daily reminder of how special you are.
- I am more than my body
- My body is the least interesting thing about me
- My body is my own body
- I am special and unique just as I am
- My body deserves kindness and respect
- My worth is not defined by my size, shape, or weight
- My body allows me to live, love, and experience life
- All bodies are worthy bodies, including mine
- I am allowed to take up space
- I deserve rest, nourishment, and care
- My body does not need to be “fixed”
- Overcoming Negative Body Image
Final Thoughts on Understanding Negative Body Image
Building a healthier body image takes time, patience, and compassion—but it is absolutely possible. By challenging negative thoughts, surrounding yourself with supportive influences, and practicing daily kindness toward your body, you can begin to break free from harmful messages and embrace a more balanced relationship with yourself.
We are here to support you!
Courage to Nourish is a group of eating disorder specialized dietitians. We have in-person locations in Alexandria, Virginia, Columbia, Maryland. and College Park, Maryland. We offer virtual services across the state of Virginia, Washington DC, Pennsylvania, Colorado, and Georgia. We offer individual nutrition therapy, as well as support groups. We would love to guide you in building a better relationship with food and body.
Contact us for more information. And to schedule a discovery call. Also, sign up for our client or clinician newsletter!
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Lauren is an anti-diet eating disorder dietitian who specializes in working with kids/adolescents and their families and college students. She also specializes in ARFID nutrition and enjoys working with clients who have chronic health conditions and have been harmed by our medical system. Learn more about Lauren here.