Why You Should Stop Holding Onto Clothes That Don’t Fit

Most of us have that section of the closet the “skinny clothes.” You know, the jeans that are two sizes too small or the dress you’ve been saving for “one day when I’m thinner.” While it might seem like these items will inspire you to reach your goal weight, the truth is, they may be doing more harm than good.

We spoke with Juhee Jhalani, PhD, a New York City-based clinical psychologist, to explore why keeping these clothes can negatively impact your mental health and how to embrace your body as it is right now.

Why Keeping 'Skinny Clothes' Can Be Harmful

1. It Can Make You Feel 'Less Than'

Clothes that don't fit can lead to feelings of inadequacy. According to Jhalani, seeing those too-tight garments might trigger negative self-talk, like "I am not enough" or "I need to change myself."

Over time, this negativity can contribute to anxiety and depression. Research from the National Institute of Mental Health (NIMH) suggests that persistent negative self-perception is a common symptom in both depressive and anxiety disorders.

2. It Reinforces Unhealthy Beauty Standards

Hanging onto "goal-weight" clothes perpetuates the idea that smaller is always better. But Jhalani emphasizes that size should not define your worth or dictate your physical and mental health.

A 2022 study published in Body Image found that individuals who focus on weight-based goals often experience higher levels of body dissatisfaction and lower self-esteem, regardless of their actual size.

3. It May Trigger Disordered Behaviors

Each time you open your closet and see those unworn clothes, you’re essentially exposing yourself to a micro-trauma, Jhalani explains. This can lead to anxiety and feelings of low self-worth.

In severe cases, this stress can contribute to unhealthy coping mechanisms, such as restrictive eating or excessive exercise, which can negatively affect both physical and mental health.

4. It Prevents You From Living in the Moment

When you hold onto clothes in hopes of future weight loss, you’re not fully accepting who you are right now. Jhalani says that this can delay your happiness and prevent you from truly enjoying life.

According to the National Institutes of Health, practicing mindfulness and staying present can reduce anxiety, improve mood, and support mental well-being key elements in achieving self-acceptance.

What to Do Instead

1. Clear Out the Closet

Letting go of "skinny clothes" might feel like giving up, but it’s actually a step toward embracing your current self. Jhalani notes that getting rid of these garments is a way to clear out negative energy.

Instead of tossing them into the trash, consider donating them to homeless or domestic violence shelters. This not only helps those in need but also allows you to part with these items in a meaningful way.

2. Replace Negative Self-Talk with Compassion

If you catch yourself engaging in negative self-talk, pause and reframe your thoughts. Jhalani suggests imagining what you would say to a friend in a similar situation and then applying that same kindness to yourself.

For example, instead of thinking, "I need to lose weight to be happy," try "I deserve happiness and fulfillment at any size."

If you struggle with this, working with a mental health professional can help you build self-compassion and healthier thought patterns.

3. Buy Clothes That Fit and Make You Feel Good

Wearing clothes that fit well and make you feel comfortable is a powerful way to reinforce the idea that you are enough, just as you are. Shopping for clothes that celebrate your body can shift your mindset from "I need to change" to "I deserve to feel good now."

4. Set Non-Weight-Related Goals

While it's natural to want to feel fit and healthy, Jhalani recommends focusing on goals that aren't tied to a specific size. Instead, aim for being more energetic, active, or emotionally healthy, regardless of the number on the scale.

This shift can help you cultivate a healthier relationship with your body and encourage behaviors that support overall well-being.

5. Practice Mindfulness and Embrace the Present

Staying in the present moment is crucial to living a happy, fulfilled life, Jhalani says. Practicing mindfulness techniques like meditation, deep breathing, or simply focusing on your surroundings can help you connect with who you are today, not who you hope to become.

The journey to self-acceptance can be challenging, but remembering that your worth is not defined by your size is a powerful first step.

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