Coping With Bad Body Image in Eating Disorder Recovery

By: Olivia Kline, EDC Administrative Assistant ​

Bad body image days can pop up at any time in eating disorder recovery. Body image may be your only symptom or could be an additional symptom on top of other eating disorder symptoms that you are experiencing. In any case, living with bad body image is painful, exhausting, and can be overwhelming. 

Living in a state, such as Florida, where the weather is normally warm or warmer compared to other places, can contribute to an increase in negative body image thoughts. Living in a place with warm weather makes it more likely for someone to wear clothes where more of their body is exposed, which isn’t always easy to deal with. 

Here, at The Eating Disorder Center, we help individuals struggling with body image along with other related eating disorders such as, anorexia, bulimia, binge eating disorder, OSFED, ARFID, orthorexia, and compulsive exercise. Our excellent Florida licensed clinicians, Jennifer Rollin LCSW-C, Lauren Levine, MSW, LCSW-C, and Rachel Steinhardt, LMHC provide virtual therapy throughout the state of Florida. We are here to help you through your journey and help you get through bad body image days. 

Even though the goal is to eventually be able to focus less on your appearance and body, this is so hard when you have an eating disorder and/or diet culture yelling in your ear. The following are some tips for bad body image days in eating disorder recovery.

1. Practice Self-Compassion
Talk to yourself the way you would talk to someone you love or to your childhood self. Think about things that you love about yourself that have nothing to do with your body or appearance. Give yourself grace in these moments. 

2. Lean on Your Support System
Reach out to your loved ones that you feel supported by. You deserve to have support, especially when you’re having a tough day. Be open with your loved ones and allow them to support you. 

3. Practice Mindfulness
Mindfulness can help you become more aware of your thoughts and how you are feeling. Practice observing your thoughts and feelings and imagine them floating by like clouds passing in the sky, rather than getting ‘hooked’ by a thought and engaging with it.

4. Do an Activity You Love
Try to do something that you love to help take your mind off of your body. For me, I love to go on walks, read, or facetime with a long-distance friend. Figure out what works for you and take time to do an enjoyable activity. 

5. Practice ‘Opposite Action’
Opposite action is a DBT skill where basically we want to practice acting opposite to our emotional urges. When your brain is telling you to skip breakfast, instead ask a loved one to eat with you and have a nourishing meal.

6. Think About What You Want to be Remembered For 
What kind of impact do you want to have on the world, and how is ruminating about the appearance of your body taking away valuable time and energy from this? Think about the legacy you want to leave behind.

7. Process How You Are Feeling 
Journal, talk to a loved one, or reach out to or meet with a therapist. Take some time to process the emotions that you are experiencing related to and underneath your bad body image. Let yourself feel your feelings without judgment.

8. Grab Some Comfy Clothes
Although it can be hard to find comfort in warm weather, find clothes that help you feel comfortable. Prioritize your comfort for your mind and body. 

9. Follow Body Diverse Folks Online
Studies indicate that following individuals with a variety of body sizes on social media can significantly enhance body image. Consider exploring and following accounts that feature people of different body sizes who promote positive messages about food.

10. Self-Care
Engage in self-care in a way that suits you best! Dedicate some time to yourself and indulge in activities you love. Whether it’s drawing, diving into a good book, or enjoying your favorite series, find what resonates with you. Consider incorporating self-care practices that nurture your physical, mental, emotional, spiritual, or personal well-being.

​Looking for additional support from Jennifer Rollin LCSW-C, Lauren Levine, MSW, LCSW-C, or Rachel Steinhardt, LMHC.  Reach out to us via our contact form or call us at 301-246-6856 to get started with a free 15-minute consultation with an eating disorder specialist.

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Eating Disorder Therapy Boca Raton  is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide virtual eating disorder therapy in Boca Raton, Ft. Lauderdale, Palm Beach, Pinecrest, Parkland, Naples, Miami Shores, Palmetto Bay. Virtual eating disorder therapy throughout Florida. ​