Navigating Body Changes During Pregnancy

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Body changes in pregnancy can be tough for some people. This may be especially true for those who are in recovery from an eating disorder. However, due to our culture which is rife with anti-fat bias and diet talk, anyone can struggle.

The following are some tips from an eating disorder therapist:

1. Advocate for blind weight checks at the doctor.

Now, it’s important to note that some doctors may not make this easy. However, it is your right as a patient to ask for blind weights and to stand on the scale backwards during your doctors appointments.

Often they will include the weight in the patient portal, so it’s helpful to develop a plan for how you will cope with this.

You can also ask your therapist to write you a note if you feel scared about asking your doctor about blind weights. Our team of therapists at Hillary Counseling are always happy to advocate for our clients.

2. Buy clothing that fits your current body and that is comfortable.

We totally get it, spending money on maternity clothes is not always something that is do-able or feels like something you want to invest in. However, “buy nothing groups” on Facebook can be one way to get free maternity clothing. Also websites like Poshmark or Thredup are affordable options for used clothing to fit your changing body.

One idea is to invest in a nice pair of maternity leggings with a very stretchy maternity waistband to wear throughout your pregnancy and then rock a lot of larger t-shirts. You could also purchase a few inexpensive maternity dresses.

If you are wearing clothing that is too tight, it’s only going to serve to make you feel uncomfortable in your body. It’s so important to get clothing that fits and that you feel good in.

Doing a maternity photoshoot can also feel empowering for some!

3. Remind yourself that your body is your child’s first home-how amazing is that.

We get emotional thinking about this concept and encourage you to remember that your body is your child’s first home. Your body is serving the amazing purpose of growing your baby and this is something to celebrate.

Your worth is not found in the appearance of your body or your clothing size. You are inherently worthy. Your body is doing an important job right now of growing your future child.

When your brain is ruminating on your body size or body changes, remind yourself of the amazing things that your body is doing in growing this child. Think about how you can practice kindness and compassion towards your body, even if you don’t feel great about its appearance.

4. Seek out a therapist who specializes in body image and pregnancy.

Seeing a specializing therapist for body image and pregnancy can truly be a game-changer.  General therapists typically don’t get much training in either topic.

You deserve as much support as possible during your pregnancy journey. You don’t have to struggle with negative body image in pregnancy alone and without support.

Our team of therapists at Hillary Counseling offer therapy for body image struggles and eating disorders in pregnancy. We also work in collaboration with other perinatal specialists in our care of clients.

The Bottom Line

Pregnancy can be tough on many fronts–from body image struggles for some, to nausea, food aversions, fatigue, and other physical and emotional symptoms.

You deserve to be kind to yourself and your body throughout this process.

It’s important to note that you do not have to love the appearance of your body to practice kindness and compassion towards it.

Your body is doing the amazing thing of growing your child and keeping you alive, it deserves your kindness.

Looking for guidance in Milwaukee? Our clinicians at Hillary Counseling specialize in helping you explore these topics and more. Reach out to take the first step toward deeper self-discovery.

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatment, teen therapy, grief counseling, online therapy, couples counseling, eating disorders, trauma, OCD therapy, therapy for college students, men’s issues, neurodivergent affirming therapy, and LGBTQ+ therapy.

What is Lipidema? Exploring the Connection Between Lipidema and Eating Disorders…

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Lipedema is a progressive condition primarily affecting the distribution of adipose tissue in the body, causing disproportionate fat accumulation, particularly in the legs, hips, bum and sometimes arms. While adverse physical symptoms generally characterize it, it’s important to understand the link between Lipedema and eating disorders. It’s arguably one of the most important topics in the Lipedema community and isn’t spoken about enough, yet the connection between the two is so apparent.

Understanding Lipedema

Lipedema is often misunderstood and misdiagnosed as obesity, cellulite or Lymphedema due to its aesthetic similarities. It’s thought to be hereditary and affects predominantly women, leading to an abnormal buildup of fat tissue in certain areas of the body. The fat distribution, especially in the earlier stages, is often described as having a ‘pear-shaped’ figure or a ‘column-like’ appearance to the legs.

The Link Between Lipedema and Eating Disorders

A study consisting of 100 patients with Lipedema found that 74% had a history of eating disorders, 12% had periodic binge eating attacks, 8% had bulimia and 16% had anorexia nervosa.

When we consider that the average percentage of women with an eating disorder globally is around 10%, the glaringly obvious link between Lipedema and eating disorders becomes more apparent.

The constant cycle of restricting food intake for women with Lipedema derives from the fact that they struggle to lose Lipedema fat with traditional diet and exercise methods. Lipedema tissue does not respond in the same way as ‘normal’ fat, therefore we resort to extreme measures when we do not see the results we so desperately crave.

Contributing Factors

  • Body Image:
    Lipedema can significantly alter a woman’s body shape and lead to feelings of self-consciousness and body dissatisfaction. This altered body image often contributes to the development or exacerbation of eating disorders.
  • Weight Management:
    Women with Lipedema often struggle with managing their weight despite efforts to maintain a healthy lifestyle. This frustration may lead to extreme dieting or other disordered eating habits.
  • Misdiagnosis:
    Lipedema is frequently misdiagnosed, leading women to seek alternative explanations for their physical symptoms, including turning to restrictive diets or excessive exercise to control their weight.
  • Emotional Impact:
    Coping with the chronic discomfort and physical changes in the body associated with Lipedema can be emotionally challenging. This emotional distress may increase vulnerability to developing eating disorders as a way to cope with difficult feelings and emotions.

“Fighting the Family Hips”

For some women with Lipedema, their disordered eating began during early adolescence. When overt signs of Lipedema showed in Suzanne’s arms and legs at age 12, her parents – who were unaware of her condition – put her on a diet.

“There was a lot of talk about, ‘Fighting the family hips,’” said Suzanne, who now believes from her own diagnosis that her two sisters also have Lipedema.

Suzanne continued to restrict her eating into adulthood. “It got gradually worse and worse,” she admitted. At her lowest point, she was consuming only 800 calories a day.

Society’s obsession with thinness leads girls and women with Lipedema to starve themselves, or binge and purge, because simply eating a healthy diet won’t radially change the thickness of their limbs.

“I got smaller, but the issues I had with proportion in my legs and arms didn’t go away,” Suzanne clarified. “You could literally count my ribs, but I still couldn’t wear shorts without terror because of my ‘fat legs.’”

Like Suzanne, Olivia had no idea she had Lipedema when her brother made fun of her as a teen for having large legs. “It was the 2000s, so think legs in skinny jeans were in,” she said. “The looks at the time were flowy on top and tight on the bottom – the most uncomfortable and unflattering thing for a girl with Lipedema.”

Olivia had a short-lived eating disorder at age 17, and then maintained disordered eating habits for around a decade. This is unfortunately the case for so many women suffering with both conditions.

When Claire was in her early 20s, she would go for days without eating. “I didn’t know I had Lipedema when I was trying to starve myself,” she shared. “I just thought I was fat.”

Claire received a wake-up call when she fainted in the shower after four straight days of fasting. “I got spooked and went back to eating ‘normally.’” she said.

However, during her early 40s, she embarked on a series of fad diets and over-the-counter pills. “I got really depressed, thinking there must be something seriously wrong with me,” Claire admitted.

Seeking Professional Help

If all of this sounds familiar and you suspect you suffer from Lipedema and an eating disorder or someone you know does, it’s crucial to seek professional help. Both Lipedema and eating disorders are complex conditions that require specialized care and treatment.

Simply knowing they have Lipedema can help so many women in their recovery from disordered eating. Suzanne was in recovery when she was diagnosed with Lipedema.

“I understand now that my body has a condition that is separate from how much I work out or eat,” she said, noting this prevents her from relapsing. “Now my focus is on being and eating healthy, without so much preoccupation with eliminating cellulite.”

When Claire finally discovered she had Lipedema at age 50, she felt relieved. “I finally found what was so seriously wrong with me, why I could only get to a certain point in my weight loss,” she said. “I’m certainly kinder to myself. I don’t beat myself up like I used to. My depression lows aren’t as low.”

Olivia’s Lipedema ‘diagnosis’ came from a plastic surgeon, but she said it’s clear visually and palpating her legs that she has the condition. “I think just realizing I had Lipedema helped me develop a healthier relationship with food,” she stated.

Unfortunately for us, the lack of awareness and support for women with Lipedema makes diagnosis extremely difficult. So much more needs to be done. The healthcare system seems to have failed us. I hope Lipedema will be recognized as the life-altering condition it is in the coming years.

Woman with great body image

If you have, or suspect you have Lipedema, consulting with a knowledgeable specialist who understands the condition is essential for proper diagnosis and management.

If you’re also struggling with an eating disorder, reaching out to a mental health professional or eating disorder specialist is critical. Treatment may involve therapy, nutritional counseling, and in some cases, medical intervention.

Please remember, this is not your fault. In the majority of cases, Lipedema is hereditary or caused by hormonal factors.

Connect with one of our Eating Disorder Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about eating disorder counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatment, teen therapy, grief counseling, online therapy, couples counseling, eating disorders, trauma, OCD therapy, therapy for college students, neurodivergent affirming therapy, and LGBTQ+ therapy. We would be honored to support you in learning new coping methods to help strengthen your relationship.

Article by: Sophie of Lipidema and Me

Woman with high self-esteem and confidence

101 Positive Body Affirmations

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Affirmations are statements that you repeat over and over in attempt to change your unconscious beliefs. Pick a few that you like and look in the mirror and repeat several times each day! If you can find some of these positive body affirmations that resonate for you and really allow yourself to see them, hear them and feel them, you might find some shifts in the way you think about yourself and your body.

Love your body with these body positive affirmations:

1. My body deserves love.

2. I am perfect, whole, and complete just the way I am.

3. I feed my body healthy nourishing food and give it healthy nourishing exercise because it deserves to be taken care of.

4. I love and respect myself.

5. It’s okay to love myself now as I continue to evolve.

6. My body is a temple. I want to treat it with love and respect.

7. My body is a gift.

8. Food doesn’t have to be the enemy, it can be nurturing and healing.

9. Life is too short and too precious to waste time obsessing about my body. I am going to take care of it to the best of my ability and get out of my head and into the world.

10. I will not give in to the voices of my eating disorder that tell me I’m not okay. I will listen to the healthy voices that I do have, even if they are very quiet so that I can understand that I am fine. I am fine.

11. Food doesn’t make me feel better, it just temporarily stops me from feeling what I’m feeling.

12. I have everything inside of me that I need to take care of myself without using food.

13. A goal weight is an arbitrary number, how I feel is what’s important.

14. I am worthy of love

15. As long as I am good, kind, and hold myself with integrity, it doesn’t matter what other people think of me.

16. Other people are too busy thinking about themselves to care what my weight is

17. When I compare myself to others, I destroy myself, I don’t want to destroy myself so I’ll just continue on my journey, not worrying about other people’s journeys.

18. I am blessed to be aging. The only alternative to aging is death.

19. It’s okay for me to like myself. It’s okay for me to love myself.

20. I have to be an advocate for me. I can’t rely on anyone else to do that for me.

21. A “perfect” body is one that works, no matter what that means for you personally.

22. It’s okay for me to trust the wisdom of my body.

23. Just because someone looks perfect on the outside, doesn’t mean they have a perfect life. No one has a perfect life, we all struggle. That’s just what being human is.

24. If I spend too much time trying to be and look like someone else, I cease to pay attention to myself, my virtues, my path, and my journey.

25. When I look to others to dictate who I should be or how I should look, I reject who I am.

26. The last thing I should be doing is rejecting myself. Accepting myself as I am right now is the first step in changing, growing and evolving. When I reject myself, I cannot grow.

27. Self respect is underrated.

28. I can only go forward, so although I can learn from it, I refuse to dwell on the past.

29. ALL images in magazines are airbrushed, photoshopped, and distorted.

30. If people actively judge or insult me, it’s because they feel badly about themselves. No one who feels good about themselves has the need to put someone down to elevate themselves- they have better things to do with their time.

31. I have no need to put someone down to elevate myself.

32. I can be a good person if I choose to be.

33. It’s my life, I can choose the way I want to live it.

34. When I smile, I actually make other people happy.

35. Balance is the most important.

36. If I binge today, I can still love and accept myself, I don’t have to beat, berate and starve myself right afterwards, and I still have the very next moment to jump right back into recovery.

37. Recovery is an ongoing process that is not linear in fashion. If I slip up, I’ll take the opportunity as a learning experience and get right back to my recovery goals/program.

38. Progress is not linear. It’s normal for me to go forward and then backward, and then forward again.

39. I enjoy feeling good. It’s okay for me to feel good.

40. Having an eating disorder is not my identity.

41. Being skinny or fat is not my identity. I am identified by who I am on the inside, a loving, wonderful person.

42. I choose health and healing over diets and punishing myself.

43. My opinion of myself is the only one I truly know and it’s the only one that counts. I can choose my opinion of myself.

44. When I am in my head too much, I can return to my breath, just breath and be okay. There is only this moment.

45. It’s okay to let others love me, why wouldn’t they?

46. I am good stuff.

47. I am compassionate and warm. My presence is delightful to people.

48. My very existence makes the world a better place.

49. It’s okay to pay someone to rub my feet every once in a while.

50. If I am hungry, I am supposed to let myself eat. Food is what keeps me alive.

51. Getting older makes me smarter.

52. It’s okay not to be the best all the time.

53. My well-being is the most important thing to me. I am responsible for taking care of me. We are each responsible for ourselves.

54. No one has the power to make me feel bad about myself without my permission.

55. My feet are cute. Even if they’re ugly.

56. I eat for energy and nourishment.

57. Chocolate is not the enemy. It’s not my friend either. It’s just chocolate, it has no power over me.

58. I can be conscious in my choices.

59. I am stronger than the urge to binge.

60. I am healthier than the urge to purge.

61. Restricting my food doesn’t make me a better person, being kind to myself and to others makes me a better person.

62. Being skinny doesn’t make me good. Being fat doesn’t make me bad.

63. I can be healthy at any size.

64. Life doesn’t start 10 pounds from now, it’s already started. I can make the choice to include myself in it.

65. Food, drugs, and alcohol are not the solution. But they might seem like it at times, but using these things can make more problems. I have what I need inside of me as the solution.

66. There is a guide inside of me who is wise and will always be there to help me on my journey.

67. Sometimes sitting around and doing nothing is just what the doctor ordered. It’s okay to let myself relax.

68. I am a human being, not a human doing. It’s okay to just be sometimes. I don’t always have to be doing.

69. My brain is my sexiest body part.

70. Looks last about five minutes– or until someone opens their mouth.

71. My life is what I make of it. I have all the power here.

72. My body is a vessel for my awesomeness.

73. My body can do awesome things.

74. If I am healthy, I am so very blessed.

75. I won’t let magazines or the media tell me what I should look like. I look exactly the way I’m supposed to. I know because this is the way god made me!

76. What is supposedly pleasing to the eye is not always what is pleasing to the touch. Cuddly is good!

77. I can trust my intuition. It’s here to guide me.

78. Just because I am taking care of myself and being an advocate for myself doesn’t mean I’m selfish.

79. Not everyone has to like me. I just have to like me.

80. It’s not about working on myself it’s about being okay with who I already am.

81. My needs are just as important as anyone else.

82. Body, if you can love me for who I am, I promise to love you for who you are– no one is responsible for changing anyone else.

83. I will make peace with my body, it doesn’t do anything but keep me alive and all I do is insult it and hurt it. I’m sorry body, you’ve tried to be good to me and care for me, it’s time for me to try to be good back.

84. Thighs, thank you for carrying me.

85. Belly, thank you for holding in all my organs and helping me digest.

86. Skin, thank you for shielding and protecting me.

87. Other people don’t dictate my choices for me, I know what’s best for myself.

88. I feed my body life affirming foods so that I can be healthy and vital.

89. Taking care of myself feels good.

90. I can eat a variety of foods for health and wellness without bingeing.

91. There is more to life that losing weight. I’m ready to experience it.

92. If I let go of my obsession with food and my body weight, there is a whole world waiting for me to explore.

93. The numbers on the scale are irrelevant to who I am as a human.

94. Food is not good or bad. It has no moral significance. I can choose to be good or bad and it has nothing to do with the amount of calories or carbohydrates I eat.

95. I am still beautiful when I’m having a bad hair day.

96. My nose gives me the ability to breathe. Breath gives me the ability to be an amazingly grounded, solid person.

97. Being grounded and whole is what makes me beautiful. If I don’t feel grounded and whole, I can get there just by being still, breathing, listening to my intuition, and doing what I can to be kind to myself and others.

98. I am not bad and I don’t deserve to be punished, not by myself and not by others.

99. I deserve to be treated with love and respect and so do you. I choose to do and say kind things for and about myself and for and about others.

100. Even if I don’t see how pretty I am, there is someone who does. I am loved and admired. REALLY!

101. Beauty?… To me it is a word without sense because I do not know where its meaning comes from nor where it leads to. ~Pablo Picasso

We can help.

Hillary Counseling offers individual therapy and online therapy services to help you start loving your body and banish low self-esteem, low self-confidence, and body image.

Contact us to schedule a complimentary 15-minute consultation! →

jackolanterns

Intuitive Eating Tricks for Halloween Treats

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“Halloween” and “candy” are almost synonymous, and this can be a confusing time for us to know how to handle the sugar overload that’s heading towards us like a high-speed freight train, especially for those struggling with and eating disorder and working in recovery.

Most individuals spend their time thinking about costumes, decorations and haunted houses weeks before the big day but individuals who are recovering from an eating disorder are often inundated with thoughts of body image and weight disturbances when shopping for a Halloween costume and walking the candy aisles.

Shopping for a Halloween costume, navigating parties, and being faced with Halloween candy, treats and drinks are just a few of the many ways that Halloween can trigger your eating disorder in unexpected ways. Being mindful of these potential triggers and arming yourself with coping tools to support your recovery is vital. Whether you are trick-or-treating, attending a Halloween costume party or passing out candy with your friends, these triggers may creep up on you before you know it.

Halloween Treats and Binge Eating

Halloween in recovery can mean binge eating can be more likely during times of stress and increased anxiety. During this particular holiday, stress and anxiety may be caused by feeling pressure over Halloween to dress up, attend a Halloween party or potluck, pass out candy and purchase candy. From chocolate bars and candy corns to lollipops and gummy bears.  Halloween can lead to candy overload, which can lead to intense urges or action to binge. Depending on your eating disorder, you might have kept yourself from indulging in Halloween candy in the past; you might have binged on it after everyone had gone to sleep, or some combination therein. If you are still in recovery for your eating disorder it is recommended that you have a recovery action plan to help with the triggers.

Understanding your reasons for binge eating, along with learning how to deal with stress and anxiety through other coping strategies are beneficial to your health and recovery. Here are some tips for your recovery action plan to help you avoid binge eating on Halloween this year.

1. Practice Mindful Eating. This starts with allowing yourself to use all of your senses in choosing to eat foods that satisfy you while nourishing your body at the same time. You obtain the opportunity to acknowledge your genuine responses to food, such as your true likes and dislikes, without any judgement. Eat with awareness of your senses.

2.Remember to have regular meals/snack throughout the day. Try eating three regular meals and two snacks to prevent cravings that can lead to overeating. Have a game plan for the potluck. Meaning look at all the foods before you take a plate. Figure out which foods seems the most appetizing to you and which foods you know you are hungry for. Plate your food, allowing yourself to enjoy what you are eating. Give yourself permission to stop eating when you feel satisfied.

3. Feel empowered to use your voice and seek support. Identify who you support system is going be for the Halloween festivities. Strategize with your support system on what type of support you may need and what that will look like.

4. Practice Self-Compassion. When you start experiencing feelings of guilt and shame, practice self-compassion. Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment? ~Kristin Neff

Halloween costumes and body positivity

There are many ways that Halloween in recovery can be challenging. Clothing shopping can be triggering for individuals who are in eating disorder recovery, especially costume shopping. Costumes tend to be on the skimpier side and our society tends to praise women who show more skin and wear less clothing on Halloween. Regardless of where you are in your eating disorder recovery, it is important to feel comfortable in any costume you wear. Whether it is a homemade costume or a store-bought costume, you should feel comfortable and exuberate self-confidence in your costume.

If you feel that a costume will trigger you to have negative thoughts then here are some ideas to try instead of dressing up; 1.  to try a different costume that you feel comfortable in 2. buy a Halloween t-shirt instead of dressing up 3. wear Halloween colors in clothes that make you feel good.

Regardless of where your Halloween takes you, the most important part is practicing self-care. This is at the root of most recovery-minded decisions. Self-care means spending time with people who support your recovery, and giving yourself permission to enjoy that Snickers!

If you feel like you would benefit from support when it comes to your relationship with food, reach out to us at info@hillarycounseling.com to schedule a FREE initial consult with one of our eating disorder therapists.

 

Woman practicing self-care

New Service…Health Coaching in Milwaukee

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✨ Exciting news…We’re now offering HEALTH COACHING! ✨⁠
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Are you looking to deepen your connection with your body, resolve health concerns, and cultivate a healthier you? ⁠
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Health coaching is designed to support you in regaining balance and vitality by assessing the 6 main dimensions of wellness: physical, mental, emotional, social, intellectual, and spiritual.⁠
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This holisitic approach to wellness allows you to get to the root of what is holding you back from feeling your best.⁠
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Health Coaching Is For You If:⁠
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?You want to establish HEALTHY EATING and EXERCISE habits that are sustainable.⁠
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?You struggle with BODY IMAGE issues and want to mend the relationship with your body.⁠
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?You have a FITNESS GOAL that you would like to achieve. ⁠
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?You want to learn SELF-CARE STRATEGIES to cope with stress and anxiety. ⁠
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?You are going through a MAJOR LIFE TRANSITION and want to tools to embrace the change. ⁠
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?You are living with a CHRONIC HEALTH CONDITION and do not want this to define you.⁠
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Check out our health coaching page for more information or message us to schedule a FREE initial consult with our Health Coach, info@hillarycounseling.com. ?⁠
Woman with great body image

7 Tips For Building A Better Body Image As An Adult

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When you catch a glimpse of your reflection in a window, or see yourself in a new picture that a friend posts on social media, what thoughts immediately come to mind?

Are they generally positive (I look so happy!), or more negative (Well, at least everyone else looks good)?

If they are positive, that’s great! But if they’re not, you’re not alone. Many of us struggle to feel happy with the way that we look, especially when it comes to our bodies.

While getting older may bring with it a certain sense of self-acceptance and the ability to reject the unrealistic beauty ideals that we see around us, aging also brings with it a new set of challenges to our self-esteem. You know — the messages and products that encourage us to “minimize those wrinkles” and “cover up those grays.”

“You can be reading a magazine and on one page there’s an article about how to love yourself the way you are, and then you flip the page and there’s an ad for a diet plan or an anti-aging cream.

All of those messages can be discouraging. But making some tweaks to your thought patterns can help you get back on the road to a positive body image. Start with these ideas.

Show some appreciation

A good place to start is to refocus your self-talk. Rather than nitpicking over the appearance of your body, try recognizing and appreciating the amazing things that it does for you every day. Appreciate that your strong arms allow you to carry your child and the diaper bag and the groceries up the stairs in one trip. Or that your skilled hands prepared an amazing dinner.

Record the positives

Here’s a little homework assignment: Write down five things you love about your personality. Easy, right? You’re a great listener and incredibly giving when it comes to helping others.

Now list five things you love about your body. “For most people, it’s easier to do the first, but it’s equally important to do the second.” Putting your feelings into written words (the old fashioned way!) helps you process your thoughts and commit things to memory.

Create little reminders

Write positive affirmations, goals or words of gratitude on sticky notes or note cards and putting them in places where you’ll see them throughout the day – the bathroom mirror, your wallet or by your computer at work. Remind yourself of your positive qualities, skills and goals.

Commit to doing things that make you feel good

Life is about so much more than how we look. Yet, how we feel about our bodies can dictate our mood and our behaviors. Have you ever canceled plans when you’re feeling bad about yourself? Resist the urge. Spending time with friends who aren’t focused on body image may actually help quiet your own body dissatisfaction.

Studies also show that exercise, yoga and helping others are great self-esteem boosters.

Occupy your mind

“We have another exercise that asks people to live their life as if they had 12 months, 5 days, 1 hour or 30 seconds to live,” Dr. Peterson says.

“In these circumstances, you would most likely focus on people, places and things that you love and that make you feel good – not on how your body looks.”

Don’t fear the mirror

If you have unhappy thoughts about how you look, you might find yourself dodging anything that shows your reflection. But, “avoidance breeds avoidance.” Ignoring those unhappy feelings won’t make them go away. She suggests noticing those negative thoughts that come to mind when you see yourself in the mirror, and applying the above tactics to turn them around.

Shut down the comparison game

Comparing your own body to others’ may be the quickest way to send your self-esteem plummeting. Instead, objectively admire the good qualities you notice in other people, and make a point to compliment them – it will make both of you feel good.

Feeling good at all sizes

It’s beneficial to love your and appreciate body no matter your shape or size.

In fact, if you’re overweight and taking steps toward a healthier lifestyle, research suggests that’s even more of a reason to work on building a healthy body image.

In one study of girls who were overweight, those with the highest levels of body satisfaction gained less weight after 10 years than those who were least satisfied with their bodies. Another study found that obese women who improved their body image were also better able to self-regulate their eating.

There’s no wrong time to work on feeling more comfortable in your own skin.

Need more help?

If you ever feel that your negative body image is affecting you in a distressing or disruptive way, reach out to schedule a FREE INITIAL CONSULT with one of our body image experts, info@hillarycounseling.com!