What I do on a bad body image day

We’ve all been there. You wake up, look in the mirror, and it feels like nothing is right. Your body feels uncomfortable, your clothes feel tight, and that familiar wave of self-criticism starts creeping in. Bad body image days happen to the best of us, no matter where we are on our journey toward body acceptance. The important thing to remember is that these days don’t define you, and they don’t have to control you.

So, what do I do on a bad body image day? Here’s how I approach it…

1. Pause and Acknowledge My Feelings

The first thing I do is pause. I take a moment to acknowledge what I’m feeling without judgment. Maybe I’m feeling anxious, uncomfortable, or frustrated. Whatever it is, I remind myself that it’s okay to feel this way. These feelings are valid, and they don’t make me weak or less deserving of kindness.

Often, I’ll ask myself: What else might be going on? Sometimes, a bad body image day isn’t really about my body at all. Maybe I’m stressed, tired, or feeling out of control in other areas of my life, and that’s showing up as body dissatisfaction. Taking a moment to check in with myself can help me better understand what I really need.

2. Practice Self-Compassion

When those negative thoughts about my body start to creep in, it’s easy to spiral into self-criticism. But instead of beating myself up, I try to approach myself with the same compassion I would offer a friend. I remind myself that it’s okay to have bad days, and it’s okay to struggle with body image sometimes.

Self-compassion might look like speaking to myself gently, taking a break from social media, or doing something comforting like curling up with a good book or taking a relaxing bath. The key is to treat myself with kindness, not punishment.

3. Reconnect with My Body in a Non-Judgmental Way

On bad body image days, it can be tempting to disconnect from my body or try to "fix" it. Instead, I focus on reconnecting with my body in a way that feels nourishing and non-judgmental. This might mean doing some gentle movement, like a walk in nature or stretching, without the pressure to "burn calories" or "tone up." The goal isn’t to change my body, but to be present in it and appreciate what it can do.

Sometimes, I’ll do a body scan meditation, paying attention to different parts of my body and noticing how they feel without labeling them as good or bad. This helps me shift from a place of judgment to a place of awareness and gratitude.

4. Shift the Focus from Appearance to Function

On bad body image days, it’s easy to get caught up in appearance-based thoughts. But I try to remind myself that my worth isn’t tied to how my body looks. Instead, I focus on what my body does for me. My body allows me to move, hug the people I love, laugh, dance, and experience the world around me. Shifting my focus from appearance to function helps me appreciate my body for what it is—my home, my vehicle for life.

5. Engage in Intuitive Eating Practices

Bad body image days can sometimes trigger old diet mentality thoughts—like the urge to restrict food or compensate for how I’m feeling. But instead of falling back into those patterns, I lean into intuitive eating. I listen to my body’s hunger and fullness cues and honor them without judgment. I give myself permission to eat what satisfies me, even if it’s not the "healthiest" choice according to diet culture.

Food is not the enemy, and I remind myself that nourishing my body with food is an act of self-care, not something to be feared or controlled.

6. Reach Out for Support

Sometimes, a bad body image day feels too heavy to navigate alone, and that’s okay. In those moments, I reach out for support. Whether it’s talking to a trusted friend, journaling, or seeking professional help, reaching out helps me feel less isolated in my struggle.

Bad body image days can make you feel like you’re the only one struggling, but the truth is, so many of us have been there. Sharing my feelings with someone who understands can make all the difference in shifting my perspective.

7. Remind Myself: This Too Shall Pass

Finally, I remind myself that bad body image days are temporary. Just as they come, they also go. My feelings about my body today do not define my worth or my health, and they don’t have to dictate my actions. I give myself permission to move through the day with gentleness and trust that tomorrow is a new day.

Final Thoughts

Bad body image days are part of the human experience, but they don’t have to derail your progress toward body acceptance. By practicing self-compassion, reconnecting with your body, and embracing intuitive eating, you can navigate these tough days with kindness and resilience. Remember, your body is worthy of love and care—on the good days and the bad.

Be kind to yourself,

M x