Ways to Use Self-Compassion to Improve Your Body Image

At some point, most of us have looked in the mirror and felt unhappy with what we see. Whether it’s concerns about weight, shape, or size, dissatisfaction with our bodies is incredibly common.

A 2018 Ipsos poll found that nearly 80% of Americans feel unhappy with their appearance at times, with the mirror being a major trigger. Similarly, a 2014 Gallup poll revealed that almost half of Americans worry about their weight "all" or "some of the time."

One of the key drivers of this dissatisfaction is weight bias the societal pressure to conform to unrealistic body standards. According to Rebecca Puhl, PhD, deputy director of the Rudd Center for Food Policy & Health at the University of Connecticut, weight stigma not only promotes thinness as an ideal but also unfairly blames individuals for their body size, implying a lack of willpower or effort.

Over time, these messages seep into our self-perception, leading to internalized weight bias, which can harm self-esteem and body image. The good news? You can counteract these negative influences through self-compassion an intentional practice of kindness and patience toward yourself.

How to Use Self-Compassion to Improve Body Image

Self-compassion is about treating yourself with the same care and understanding that you would offer a close friend. While it may not come naturally at first, it’s a skill that can be developed with practice. Here are four simple ways to start:

1. Remind Yourself That Others’ Opinions Are Not Your Responsibility

It’s easy to internalize negative comments or judgments from others, but it’s important to remember that their words reflect their own biases not your worth.

Try using affirmations like:

• “Their comments say more about them than about me.”

• “I can’t control what others think, but I can control how I respond.”

• “I am not responsible for changing myself to fit someone else’s expectations.”

By shifting your mindset, you can reclaim your sense of self-worth and stop allowing external opinions to dictate how you feel about your body.

2. Focus on What You Appreciate About Your Body

Instead of dwelling on perceived flaws, take a moment to acknowledge what your body does for you every day. This practice can help cultivate gratitude and shift your perspective.

Some positive self-statements to try:

• “My body allows me to experience the world, move, and connect with others.”

• “I’m grateful for my arms that let me hug my loved ones.”

• “I appreciate my body for its strength, resilience, and ability to heal.”

By shifting your focus to appreciation rather than criticism, you can develop a healthier relationship with your body.

3. Interrupt Negative Self-Talk

Self-criticism can quickly spiral into a cycle of negativity. The key is to recognize and stop those thoughts before they take hold.

When you catch yourself engaging in negative self-talk, try reframing it with:

• “I wouldn’t talk to a friend this way, so I won’t speak to myself this way either.”

• “I choose to be kind to myself today.”

• “I am more than my appearance.”

By actively challenging these thoughts, you can break the habit of self-judgment and replace it with a more supportive inner dialogue.

4. Treat Yourself Like a Friend

Think about how you would comfort a close friend who was struggling with body image. Chances are, you’d offer words of encouragement and support not criticism. Now, apply that same kindness to yourself.

If you’re feeling self-conscious, ask yourself:

• “What would I say to a friend in this situation?”

• “How can I be gentle with myself right now?”

• “What small act of self-care can I do to show myself kindness?”

Writing these responses down or saying them aloud can reinforce self-compassion and remind you that you deserve the same kindness you extend to others.

The Bottom Line

Self-compassion is a powerful tool for challenging internalized weight bias and improving body image. By practicing kindness toward yourself, shifting your focus to gratitude, and interrupting negative self-talk, you can foster a healthier and more accepting relationship with your body.

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