BETTER ALONE than badly accompanied. Here is the mantra to manage theanxiety from body image: after a year and a half of pandemic, this summer many will have to make peace with their bodies. There is no denying that the lockdown has given softer silhouettes and returning to social life can bring a lot of excitement and a sense of normalcy, but also increase anxiety about how our body may have changed since they last saw it “. others”.
To manage these concerns that can attack us even suddenly, perhaps right in front of the mirror, the psychologist Tracy Tylka, a professor at Ohio State University, has compiled eight science-based methods for cultivating a positive attitude and practicing self-care that are effective for managing post-pandemic body image anxiety.
The body image
The body image is the inner vision that a person has of himself and is also made up of feelings, perceptions, thoughts and beliefs. It can be positive, neutral or negative, and it can also fluctuate based on situations such as when we don’t feel good in previously thought-of-comfort clothes, notice age-related changes, or see ourselves in an unflattering photo. “These are all threats to our body image. The pandemic has seen an increase in struggles with food, eating disorders, anxiety about weight and shape.
Fortunately, there are healthy ways to managebody anxiety and cultivate a positive image as we gradually return to normal, “writes the professor for The Conversation (here the original article, published under a Creative Commons license).
Stress and isolation
“I am a psychologist who has been studying body image for over 20 years and have seen how the pandemic has affected health and well-being in many ways. The gyms were closed. Self-care rituals may have fallen by the wayside when stress for Dad with children or for their own tight finances have piled up. The pandemic has also taken away an important way of coping with problems: social support through physical contact. This has led many people to resort to other mechanisms of compensation, some harmful to physical and mental health “.
In a study of 5,469 Australian adults, 35% reported increased binge eating due to pandemic life. In another out of 365 adults in Italy, 25.7% reported emotional consumption of food in the red zone. And in a survey of 3,000 adults in the United States, 61% have experienced unwanted weight changes since the start of the pandemic. “No wonder then people can feel anxious about what other people think about their appearance.” But how can you manage this “body image anxiety”?
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1. Focus on what you value about your body
“Rather than focusing on what has changed or what you don’t like about your body, think about what your body does for you. This is different for everyone – writes Dr. Tylka -. For example, my arms hold me. allow me to hug my dogs, my legs allow me to walk them, my stomach allows me to digest food so I have enough energy to go out and my brain helped me write this article. Your body is a lot more than his appearance. Appreciating him for what he does in its entirety is essential for cultivating a positive body image. “
2. Interact with those who accept all bodies
“Be selective with who you want to spend time with after the pandemic. Start with people who accept bodies, meaning they don’t speak ill of your body, theirs or anyone else’s. The positive image increases when people interact. with others who accept their body “.
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3. Yes to self-compassion
“People’s bodies have helped them survive the trauma of a global pandemic. It is important to be kind to yourself even if the appearance has changed. Self-compassion is treating ourselves as we would a loved one who is going through a situation. difficult. Many studies have found that self-compassion is linked to a more positive body image while self-judgment is in turn linked to a more negative view. Try to be aware of your pandemic experiences, without judging them, and remember that others have shared them with you. “
4. Practice ‘conscious movement’
“If you are able, move in ways that bring you joy and rejuvenation and help you connect and listen to your body. Bodies and skills are different and what is conscious movement for someone else may not be for you. Some activities, such as yoga, have been shown to promote a positive body image as long as they don’t focus on appearance. Move in ways that help you focus on how much you enjoy moving rather than how you look while moving. ”
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5. Take some time for yourself
“Ask yourself what you need every day. The bodies need a regular supply of fuel, hydration, relaxation, stimulation and sleep. Self-care can be difficult to fit into a daily routine, but it is very important to plan actions and activities that bring you back to your best “.
6. Interact with nature
“Interaction with nature is associated with a variety of health benefits. Activities such as hiking can help you focus less on your appearance and more on how your body works. Experiencing the beauty of nature can also help you create opportunities for self-care, for example through rejuvenation and conscious movement “.
7. Refrain from confrontation
“It is normal for people to compare themselves to others. However, when they frequently compare their appearance with others perceived as more attractive, their body image becomes more negative. The comparison of the body can take place in many contexts, not just through social media. average, but it can also happen in common places like the beach or the supermarket. When you find yourself comparing your body to others and start feeling negatively in your body, try one of the strategies above to restore a positive body image “.
8. Avoid last minute diets
Hit and run “diets are not associated with long-term weight loss and often decrease overall well-being. Instead, focus on feeding the body according to its stimuli, when hungry or full, preferring foods that provide energy. lasting “.
To emerge from the pandemic with confidence “there are many strategies”. These eight points can “help you build a positive body image but everyone can find the strategies that best suit their being. For those struggling with an eating disorder or severely negative body image, help from a professional is the best path to follow. A positive body image does not only mean feeling good about your appearance, but also accepting and loving your body regardless of how it looks and engaging in self-care to satisfy your needs. ”
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