When Body Image Struggles Take Over: How to Reconnect with Yourself Through Mindfulness and Compassion
When Body Image Struggles Take Over: How to Reconnect with Yourself Through Mindfulness and Compassion
Written by Lily Thrope
Negative thoughts about our bodies can be overwhelming. Sometimes these negative thoughts can take up so much mental space that they interfere with daily life. If you’ve found yourself constantly battling your reflection, avoiding your body, or feeling consumed by self-criticism, you are not alone. You are worthy of peace and it starts by rethinking what it means to truly care for yourself. Redefining what freedom from body image thoughts looks like and practicing that peace.
Many of my clients come to me asking: What can I do when the negative body image thoughts feel like too much? And my answer is this: Let’s first shift how we approach the idea of acceptance itself.
Rethinking Body “Acceptance”
In body image work, the word acceptance can feel like a heavy demand. For someone in deep pain, telling them to “just accept their body” can feel dismissive or even impossible. Body acceptance can feel like a concept that is just not meant for you. Your relationship with your body is just that, a relationship and like any relationship, it’s complicated, constantly shifting and has deep emotions involved. It is too complex to boil it down to accepting it or not, there is a more nuanced relational approach to work on with your body.
Think about how you interact with the people closest to you: your partner, your best friend, your family. Your feelings about them shift over time and sometimes even within a given day. You may love them deeply while still experiencing frustration, sadness, or disappointment. That doesn’t mean the relationship is broken it means it’s real. Each relationship has emotional ups and downs, but usually one thing remains true, you love them. Even through the varying emotions the love is still present.
Your relationship with your body is no different. It’s not static. It evolves. The feelings you experience towards your body, yes, even the hard ones, are all part of that evolution and relationship.
Thoughts Are Not Facts
When negative body image thoughts start to dominate your day, the first step is to remember: Your thoughts are not facts. Thoughts are combinations of ideas and emotions. Sometimes thoughts are related to past experiences, future fears and many other things, but rarely are they facts.
This simple truth creates space for healing to occur. It reminds us that we don’t have to believe everything our inner critic says. We can take a brief moment to pause and ask our inner critic to be quiet or leave our head for the day. We can ask it to be kinder like we would tell a kindergartener, is that a kind thing to say? Realizing your thoughts are not facts opens the door to a more gentle, compassionate way of engaging with our inner world.
Mindfulness as a Starting Point
One of the most effective tools for regaining mental well-being is mindfulness. The practice of observing your thoughts without judgment. My favorite definition of mindfulness is “Mindfulness is paying attention to your life, here and now, with kindness and curiosity” - Amy Saltzman. When body image thoughts show up, try meeting them with kindness and curiosity, rather than criticism.
Ask yourself:
Where is this thought coming from?
Why is it here?
What part of me is speaking right now? Or is it someone else's voice?
These inquiries can lead you to something deeper and help you get to the core of the thought.
Understanding Your Internal “Parts”
This practice is grounded in Internal Family Systems (IFS), a therapeutic approach that helps us understand the many “parts” of ourselves. According to IFS, we all have inner parts that show up in different situations. Sometimes, a harsh body image thought might be a protective part trying to alert us to a deeper emotional need.
That’s why I often recommend No Bad Parts by Dr. Richard Schwartz, the founder of IFS. This framework invites us to see all parts of ourselves with compassion, especially the ones that show up with discomfort or pain. IFS helps us to understand the role of each part and work with the parts in harmony.
When we respond to a critical inner voice with curiosity instead of shame, we’re often led to something tender: an unmet need, a desire to feel seen, or a longing for safety. Honoring that need, whether through rest, connection, or setting boundaries can help reduce the power of negative body thoughts. Practicing this over and over with different thoughts can feel empowering and impactful for reducing negative self talk.
Reconnecting with Your Body
The more we get curious about our inner world, the more connected we feel to our physical selves. Rebuilding trust with your body doesn’t require immediate acceptance, it asks for ongoing care. Try small acts of nourishment: a slow walk, a grounding breath, a moment of stillness, a satisfying meal.
Over time, these moments become bridges leading you back to your body, not as something to fix, but as something to understand. Your body is something to relate to and be in relationship with. Think about self care and an opportunity to get to know your body, your needs and yourself.
If you want to learn more about how to tap into a more compassionate approach to body image, consider speaking to a professional. Feel free to reach out to us at Thrope Therapy and schedule your free 15 minute consultation.You can email us with any questions or inquiries at hello@thropetherapy.com. We look forward to hearing from you!
