How to Deal with Bad Body Image Days

Reframe your thoughts

You don’t have to feel positive about your body all the time, and it’s normal to not always love how you look. This is where body neutrality can help. It encourages you to view your body without judgment, focusing on respect rather than criticism. Using neutral language allows you to appreciate what your body does for you without placing emphasis on appearance.

Some examples:

• Negative thought: “I’m feeling self-conscious around my belly” → Reframed thought: “My belly holds all my vital organs”
• Negative thought: “My legs look so fat” → Reframed thought: “My legs are strong and they help me move my body”
• Negative thought: “I feel so unattractive right now” → Reframed thought: “Feeling unattractive is just a passing feeling—it doesn’t change who I am.”
• Negative thought “I don’t look like I used to, and I can’t accept that” → Reframed thought “My body changes over time, and that’s natural”

Show gratitude to your body

Even if you’re not thrilled with how your body looks today, consider everything it does for you. This is the one body you have, supporting you from the day you were born. It helps you grow, breathe, digest and absorb nutrients, move, think, and connect with others. Your body is a complex system of organs, all working together to keep you healthy and alive. It also endures daily stressors—like lack of sleep, external pressures, or hormonal changes—and constantly works to adapt and maintain balance.

Wear comfortable clothes

When you’re having a rough body image day, the last thing you want is tight or uncomfortable clothes. Instead, go for what feels best on your body! Wearing comfy clothes can make a huge difference on tough days. When you’re feeling down, the last thing you need is to be uncomfortable in your outfit. Choosing clothes that fit well and feel good can help you relax and feel more at ease. Plus, when you’re not constantly adjusting your clothes, you can focus more on things that lift you up, like how you’re feeling or enjoying time with others.

Practice self-care

On days when you’re struggling with body image, it’s common to feel off emotionally too. That’s why it’s so important to show yourself some love and care in ways you enjoy. Doing something that feels good can help take your mind off the stress and worries, bringing you back to the present moment. Everyone has different ways to unwind, but here are some ideas to help you feel better:

• Dancing
• Going for a walk
• Journaling
• Cooking your favorite meal
• Painting or drawing
• Taking a bath
• Watching a comfort show or movie
• Exercising or playing a sport
• These little self-care moments can help you feel more grounded and shift your focus, making the day a little brighter.

Remind yourself it is temporary

It’s totally normal for your body to fluctuate throughout the day! Eating, drinking, and even going to the bathroom all affect how you feel and look. Other things, like stress, exercise, and sleep habits, can also cause temporary fluid retention. But remember, this is only temporary—you might feel different in a few hours or by tomorrow. It will pass!

If you’re a woman, your cycle can naturally affect how your body looks and how you feel. At different stages, hormones can cause your body to hold onto a little extra fluid, which might feel like weight gain. But really, it’s just your body responding to these normal changes and keeping things balanced!

Remember, your worth isn’t determined by how you look

As we’ve mentioned, your body goes through a lot of changes throughout the day, working hard to stay balanced. You may notice some shifts, but here’s what we’re not going to do: tie our self-worth to how we look or feel. You are so much more than your appearance! Your worth comes simply from being YOU, and that’s something you should always remember!