Body Image Exercises

Body Image Exercises

Here is a list of exercises to help address body image concerns:

Make a list of distractions and self- soothing behaviors and/or activities that you can engage in when you are experiencing negative feelings related to your body.  Examples:

·         Wrap up in a heated blanket

·         Light scented candles

·         Play soothing music

·         Practice deep breathing

Mindfulness skills can improve connection to the present moment and disrupt negative body image experiences.  Examples to try:

·         One minute breathing- Focus on your breathe for one minute while noticing, but not judging your thoughts. 

·         Mindful Observation- Pick out a natural organism in your immediate environment and focus on watching it for 1-2 minutes.  Notice, but do not judge your thoughts. 

·         Touch Points: Think of something that you do several times every day.  Once you identify this task, focus on it when you are doing it with intention.  Example may be opening door, washing your hands, etc.

·         Mindful Listening- Listen to a new song and allow yourself to get lost in the music without judging it.

·         Fully Exploring a Regular Routine- Focus on a task while you are doing it and allow yourself to “get lost” in the process and fully in the moment.

·         Mindfulness Game of Five- Notice 5 things in your day that might normally go unnoticed.  These can be things that you see, hear, smell, or feel. 

Track number of times that you “submit” to a negative urge compared to number of times that you “resist” urge.  For example: Body checking, getting on scale, etc.

Create list of feared or avoided stimuli related to your body or body image.  Rate these in level of difficulty.  For example: going to beach, wearing shorts, etc.

Write down neutral comments about 20 parts of the body.  Example:  My hair is brown. My skin is golden.  My legs are muscular.  Once completed, sit in front of mirror and read these things to yourself. 

List 5 of your values and a recent example of how you lived out that value. 

Write a letter to “Diet Culture” in terms of its impact on you.

Create a time line of events and experiences in your life that contributed to your body image.  This can be narrative or collage-like format. 

Make a list of things you are grateful to your body for.  Examples:  Fighting off infections, stayed awake so you could drive home safely, learned to sew, etc. 

Make a list of your favorite childhood activities.  Why did you stop doing these things?  Would you like to start doing any of these things again?

How do these stages of grief relate to your body image?

·         Denial

·         Anger

·         Bargaining

·         Depression Acceptance

Listen to a guided imagery by Kristin Neff and journal about this experience.  

http://self-compassion.org/wp-content/uploads/2016/11/affectionatebreathing_cleaned.mp3

http://self-compassion.org/wp-content/uploads/2016/11/bodyscan_cleaned.mp3

Write a letter of compassion to a younger version of yourself.

Write a letter from you to your body.  Then, write a letter from your body to you. 

Check in with your body and notice sensations you may be feeling.  What does your body want to do?  Sit with yourself for 5 minutes and then journal about this experience. 

If you had the time and money to donate to a cause, what would it be? 

How would you like to help others heal from negative body image and eating disorders?