This post is sponsored by Musselmanâ€™s new BIG CUP applesauce.
So far, Iâ€™ve written about 50% More Mindfulness and 50% More Vegetables.Â In my last â€œ50% Moreâ€ post, I asked readers to say what theyâ€™d like 50% more of in their life. So many of you replied, â€œBody confidence!â€Â So many, in fact, that I nixed my original plans for this last 50% More post and decided to write my thoughts on developing greater body confidence.
Through my work with Operation Beautiful, Iâ€™ve talked to hundreds upon hundreds of girls and women, interviewed a dozen or so psychologists, and worked closely with professionals at eating disorder clinics and organizations like NEDA (National Eating Disorder Awareness). One of my first questions to these individuals has always been, â€œHow did you learn to accept and truly love their body?â€Â Over time, Iâ€™ve come to understand that for most of us, body acceptance is closely tied to a general sense of self acceptance.Â Itâ€™s hard to have one without the other. So while many of my suggestions focus on learning to love your exterior, a lot of them are about getting comfortable with who you are deep down inside, too.Â If youâ€™re struggling with body confidence issues, know that working on one area will positively impact the other.
I always close my Operation Beautiful speaking events by sharing a bit of my personal history.Â When I was a teenager, I went through a really rough period that included depression and self-harming.Â I was also a pretty pessimistic person, and I was also perfectionistic in a non-helpful way.Â I can still be Type A about things, but Iâ€™ve come a long way with my overall outlook and sense of self worth.Â Iâ€™m honest about my past because Iâ€™m proud the changes that Iâ€™ve achieved.Â It took a lot of work and self-reflection, but I did it.Â So after my little spiel at one of my more recent events, a girl in the audience raised her hand and asked me, â€œSo does that mean that youâ€™re always happy and always love yourself now?â€Â She sounded hopeful â€“ like she wanted to believe â€˜the other sideâ€™ of shaky self worth was perfect bliss and happiness.
Itâ€™s not like that. I donâ€™t think anyoneâ€™s self image is perfect all the time, and improvements are not perfectly linear.Â Thereâ€™s going to be ups and downs in your journey, especially as you go through big life changes, like falling in love, having a baby, getting fired from a job, etc.Â During your journey, donâ€™t put pressure on yourself to never, ever think a negative thought about your body â€“ focus instead on how you cope with those thoughts and how easily you can let them go.Â Remember â€“ as with so many things in life â€“ the goal of developing body confidence is PROGRESS, not perfection.
So â€“ here we go.Â My 15 suggestions for developing more body confidence.
The #1 thing to do to is immediately is to address your negative self-talk, both external and internal. One thing that I hear over and over again is that many women think it doesnâ€™t hurt them to say, â€œUgh, I look so terribleâ€ or â€œMy skin is disgustingâ€ or â€œIâ€™m such a gross pig.â€Â IT DOES MATTER and IT DOES WRECK YOUR CONFIDENCE.Â Not only that, but it impacts everyone around you, especially young girls and teenagers. Â This is the simple two-step process that Operation Beautiful recommends:
Step 1: Imagine a giant STOP sign in your head.Â Halt the negative, nasty thought in its tracks.
Step 2: Replace your negative thought with something positive.Â But hereâ€™s the catch.Â You canâ€™t replace your negative thought with something OUTRAGEOUSLY positive because you may not believe it.Â If your thought is, â€œMy body is disgusting,â€ and you think, â€œSTOP! You are a supermodel!â€ â€“ you arenâ€™t going to truly integrate that positive thought.Â So replace your negativity with something positive but realistic, like:Â â€œMy body shows the evidence of a life well-lived â€“ lots of downs but some ups, too. And I am thankful for everything it allows me to do, like run and hug my children.â€
People often ask me if I believe that they should correct themselves out loud when they negative self-talk in front of others, and the answer isâ€¦ YES.Â Again, itâ€™s damaging to hear other women bash themselves, and it can be so uplifting to hear someone say, â€œYou know what? I donâ€™t know why I said that. Iâ€™m awesome, and I love and appreciate my body.â€
This tip complements the one above nicely. So much of our body confidence issues come from our bodies not LOOKING the way weâ€™d like. Itâ€™s so freeing to focus instead on what our bodies can DO. After all, your body is not just for decoration! Itâ€™s easy to get caught up in appearances and forget that we should be thankful for the ability to speak, listen, see, touch, walk, laugh, and kiss.
When you do have negative thoughts, ask yourself the following questions:
Where did that thought come from?Â (i.e. From someone you are close to? From a parent?Â Â If so, should you cut this person out of your life?Â Is the thought from a media source you can disengage in?)
Is that thought logical and rational?Â (i.e. â€œI am gross; no one will ever love meâ€ is not a rational thought.)
Am I thinking this because Iâ€™m nervous, sad, mad, or ashamed?Â (follow up question â€“ â€œHow else can I process these emotions?â€)
Would I ever say this about a friend? Why do I think itâ€™s okay to say it about myself?
Fill your mind with positive thoughts.Â My Operation Beautiful book is a great resource for adult women (thereâ€™s a similar book for tweens and young teens).Â Other awesome reads include Beautiful You: A Daily Guide to Radical Self-Acceptance by Rosie Molinary; Read My Hips: How I Learned to Love My Body, Ditch Dieting, and Live Large by Kimberly Brittingham; and Health At Every Size: The Surprising Truth About Your Weight by Linda Bacon.
Perhaps you suspect that your body confidence issues are a significant problem in your life. You can learn more the symptoms and warning signs of Bulimia, Anorexia, and Binge Eating Disorder on Operation Beautiful by clicking those links.Â You can also take the NEDA screening survey online.Â Or maybe your symptoms donâ€™t fit neatly into a categorize or arenâ€™t â€˜bad enoughâ€™ to qualify you for a diagnosis but you still feel out of control.Â Lots of women (and men) have distorted eating behaviors but no diagnosable eating disorder.Â You donâ€™t have to live like that.Â Please, please, please reach out to a professional for help.
Check out the incredible blog series known as the Exposed Movement, which was spearheaded by my e-friend Michelle.Â The movement called on women to take a photo of their body and then cover it in positive phrases.Â From the website: â€œItâ€™s a grass-roots online movement of people loving themselves where they are. Incredibly powerful that has required an amazing amount of courage.â€
Do something similar with an image of your body or simply practice the Exposed philosophy in your mind when you look at yourself in the mirror.
Learn more about how the media and marketers manipulate images you see in magazines, on billboard, and even in commercials (hello, CGI effects!).Â I really love the â€œPhotoshopâ€ tag on Jezebel.com, as well as the following short YouTube videos:
Well, I specifically mean – walk around your house naked!Â I think this can be very freeing and relaxingâ€¦ just make sure you draw the curtains.Â Hah.Â A lot of body confidence is related to anxiety about covering up your body or making sure it looks â€˜perfectâ€™ in whatever youâ€™re wearing â€“ it can be freeing to lounge on the couch or stand in front of the fridge and let it all hang out.Â It may be hard to do this, so try it in short spurts at first.
Thereâ€™s a strong correlation between media consumption and feeling like you arenâ€™t good enough.Â If thereâ€™s a particular magazine, blog, or TV show that makes you feel bad about yourself, STOP ENGAGING!Â I wrote a little more about this topic in this post:Â 3 Ways to Challenge Your Personal Narrative.
It is so easy to forget what youâ€™ve accomplishment and focus on what you havenâ€™t done right.Â So keep a running list of your accomplishments â€“ everything from running a new distance to finally paying off your credit card.Â Re-read your list when youâ€™re feeling down.
Get outside your own head and spend time and energy volunteering.Â Volunteering combats depression, lifts self-esteem, and increases overall happiness. Volunteering has even been shown to lessen the symptoms of chronic pain and heart disease! (Source).Â As many of you know, I really love the organization Girls on the Run because it reinforces many positive body image principles and helps the next generation of young women feel stronger and more confident in everything they do.
This goes back to the idea of focusing on what your body can DO.Â As NEDA likes to say, exercise should be for the 3 Fâ€™s:Â fitness, fun, and friendship â€“ not just to burn calories, punish yourself for eating dessert, or fit into some impossible pant size.Â Tackling a challenging fitness goal is a great way to boost your confidence while reminding yourself of all the awesome things your body can do.Â Start with a 5K (I love the Couch to 5K program) or master a fun fitness class.
If youâ€™re struggling to accept your body, focus on dressing up in ways you can appreciate â€“ whether itâ€™s rocking awesome shoes that make you feel fabulous, getting your nails done, or wearing your hair is a pretty style.Â Or maybe that kind of stuff is not your cup of tea, and youâ€™d rather get a massage or go on a relaxing walk.Â However you can find time and energy to focus on yourself and make yourself feel good, DO IT.
Spread the body confidence!Â Compliment others.Â Although I am, of course, a fan of telling people that they are beautiful just as they are, I think itâ€™s also important to also focus on complimenting ethics, actions, and ideas.Â Tell another woman in your life that she is amazing or spread the happiness to a stranger via an Operation Beautiful note.
And last, but not least:
Seeing all those positive messages is an awesome way to start the day!
Your turn!Â Iâ€™d love to know how youâ€™ve gained more body confidence.Â Share your secrets for loving every inch of yourself, on the outside and the inside.
This post was sponsored by Musselmanâ€™s BIG CUP applesauce, which contains six ounces of delicious applesauce.