Ways to Manage Bad Body Image Days

Bad body image days are something that everyone struggles with. And when they roll around, it can feel disheartening. However, having a positive relationship with your body is not about liking it all the time. It is about learning to treat it with love, even when you do not feel like it.


Below are some tips for dealing with inevitable poor body image days:

Picking out an outfit on a bad body image day is frustrating. Little is worse than picking your appearance apart in the mirror when you feel insecure about your body. Sometimes, dressing up in a cute outfit can help lift your mood and put a positive spin on your appearance; at other times, you may only want to throw on a giant hoodie and a pair of sweatpants and call it a day. That is okay.


Prioritize your comfort before anything else. It can help to have a few “bad body image” outfits planned ahead of time so that you do not struggle by putting on different clothes and disliking how they feel or look.


Comparing your body to others is damaging any day, but when you struggle with body image, it can be much more tempting to spiral into that rabbit hole of comparison. So, get off of social media for a day. Even with a perfectly curated feed to your interests, scrolling through Instagram or TikTok makes it far too easy to feel less worthy than others. Remember that comparing somebody else’s highlight reel to your worst days is unfair.


Treating yourself with compassion and practicing self-care on days like this becomes even more important. Self-care does not have to mean face masks, bubble baths, and vanilla-scented candles. Some days, it can mean getting out of bed, eating meals and snacks, and keeping yourself hydrated. Even if you feel bad about your body, nourishing yourself is important and necessary. Feeling bad about how your body looks does not exempt you from taking care of it.


Engaging in mindful movement can be one way to take your mind off of your appearance and appreciate what your body does for you. Exercising on bad body image days can be tricky, though. The line between exercising to change your body and feeling good can blur easily. Some forms of mindful movement could include going for a walk, stretching and yoga, dancing, or practicing breathing exercises. Whatever way you like to move your body, be sure to check in with your intentions. Work towards moving to feel good rather than changing your body size.


Working through negative emotions is generally one of the best ways to cope with them, but let’s be honest – it can get tiring. Especially on days when you feel exhausted from the get-go. Sometimes, you may simply not have it in you to work through why you feel the way you do. It is okay to look for healthy distractions when you are feeling down. You will not feel like a warrior every day, which is normal. You have made it this far, so remind yourself – this too will pass.