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How to Stop Obsessing over Your Body Image and Beat Negative Thoughts

How to Stop Obsessing over Your Body Image and Beat Negative Thoughts

Raise your hand if you’ve ever said or done any of the following:

  • Pinched your stomach for fat
  • Looked for cellulite somewhere on your body
  • Hated your body type
  • Looked at magazines and felt inadequate about yourself
  • Went on a diet in the last 3 months
  • Been envious of your thinner friends
  • Compared yourself to someone else

If you said yes to any of the above, fear not: you aren’t alone. Most of us have looked in the mirror, seen something we don’t like, and immediately started thinking negatively about our bodies. In fact, body dissatisfaction is at an all time high today, with millions of people struggling with eating disorders and body dysmorphic disorder.

You likely know that you shouldn’t be spending so much time worrying about the externals, but you don’t know what to do to fix the problem. You try to tell yourself not to worry about your appearance, to be happy with who you are and to stop comparing yourself to others, yet, you still cling to your negative internal monologues. Why? Because you have no concrete tools to break out of your “stinking thinking” mentality.

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How does beating ourselves up and constantly ruminating about our bodies help us get what we want out of life? It doesn’t. In fact, it can cause feelings ranging from mild discontentment to severe depression.

How do you solve the problem? By making a decision: if you’re tired of beating yourself up, if you want to embrace your intrinsic worth and learn to actually start liking your body, here are some next steps to consider:

Take Notice

You can’t change what you don’t notice, so start paying attention to what you pay attention to. That means you have to key into what your mind is always focusing on during the day. Notice your self-talk and any behaviors that are self-limiting. Listen for negative patterns in your head. Are there consistent themes? Write them down. For example, you may feed yourself a steady diet of thoughts like, “I’m a loser, I’m fat; I’m unlovable because of my appearance.” Noticing these negative attributions is the first step to change.

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Watch for Thinking Errors

People who struggle with body image issues tend to gravitate toward certain thinking errors. Here are just a few of the biggies:

  • “All or nothing” thinking. I’m either perfect, or a total failure.
  • Magnifying/Catasphrophizing. Gaining a few pounds means no one will ever love me.
  • Emotional reasoning. I take my feelings and make them facts about my intrinsic worth. I feel fat so I am a loser.
  • Negative self. Negative ways of thinking that make it harder for me to achieve my goals or get what I want from life.

Watch for triggers

If TV, Internet, social media, the fashion industry, the food industry, or magazines trigger your negative feelings or feelings of inadequacy, steer clear of them for a while. This doesn’t mean you don’t read a magazine, or watch TV, it means you choose more wisely about what you want to put into your brain.

Stop Comparing

Every magazine out there will depress you if you compare yourself to the cover girls and guys. Even though you know they’re digitally enhanced, it’s still a bummer. Pay attention to who you’re comparing yourself to, and make a deliberate attempt to stop and reset your mind.

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Recognize the big four

Don’t try to be perfect: instead, practice accepting yourself. Stop judging yourself on your appearance or body image. There is a lot more to a person than how much they weigh—focus instead on your strengths and attributes. Be ware of your inner critic; try practicing being grateful for what you do have. Do not get stuck in victim mentality. The “poor me” syndrome will keep you stuck and going nowhere.

Develop positive counterstatements

Start a list of positive statements to refute the negative things you’re telling yourself: it’s important that you have some measure of belief in their veracity. Instead of saying “I hate my body”, try saying “I’m grateful I have a healthy body. I’m grateful I can go for a run or carry my child.” You may not be perfect, but who says you have to be?

Think of the bigger picture

Living in a world that places so much emphasis on how we look is hard, but there are so many things that are much more important than how much we weigh or whether we have cellulite. Try getting outside your head and do something of eternal significance. Go to Haiti to help rebuild; volunteer at a homeless shelter; or go visit someone in a nursing home. Actions like these will dramatically change your perspective about what matters.

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Perhaps the most important part of learning to like our bodies is being grateful for them.

Have you ever felt dissatisfied with your body? Ever struggled with negative self-defeating thinking when you look in the mirror? If so, what steps have you taken to beat stinking thinking?

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Rita Schulte LPC

Licensed Professional Counselor

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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