|
|
Welcome!
Dear Visitor,
Summer is here. As the weather gets warmer, people pull out their summer clothes, begin special diets, and start spending hours in the gym. With trips to the beach and the warm weather, summer time reveals more skin that would otherwise be covered. Are you confident with your looks? Are you emotionally and mentally prepared for the pool and beach season? Will you let your beauty shine through?
Welcome to the Summer edition of Healing Times, the newsletter for our Counseling and Wellness Center. In this newsletter, we will discuss the topic of creating a positive body image so you can always feel good about yourself.
We hope the information in this edition will help empower you to have the courage to change what is not working for you and embrace what is. This will, in turn help you live your life in a more fulfilling and meaningful way.
If you have any comments or suggestions for what you want to see in our next quarterly newsletter, please send them to AnotherLook@HealingLLC.com. Enjoy!
Remember: "Our body is a vehicle for awakening. Treat it with care." - Buddha
Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC
Body Image in Todays World
Unfortunately the problem of stereotypes in today's world is poisoning our self-esteem. Magazine cover models have perfect faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don't look that way. Expensive designer clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.
Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think I'm not good enough or I'm ugly. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves "I am good enough" or "I am beautiful". So often we forget that our uniqueness makes us who we are and who we are is special and worthy of praise!
Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. (1976) demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves. Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).
back to top
How To Guide: Fostering a Positive Body Image
Developing a positive body image and a healthy mental attitude is crucial to a person's happiness, mental health and wellness.
Exercise - but not to lose weight. Certain types of exercises will help you to focus your mind and learn about your body. This will in turn improve your body image! Take a yoga, Tai Chi or pilates class. These workouts are great not only because they help you lose weight, but because they demonstrate how to focus in on how our bodies feel. The emphasis of these types of exercises is to be in touch with your body; understand the complicated nature of the body; and, recognize how incredible our bodies are as they help us move, lift and even hug. Pay attention to your body and do not try to ignore or hide it. These classes also allow us to feel more in control and comfortable with our own bodies relatively quickly. All of this helps build confidence and self-esteem, which directly impacts our body image, and ultimately develops empowerment and strength.
Relaxation or Meditation. By practicing deep relaxation or meditation, you can redirect your mind away from self-critical thoughts, and refocus toward more positive ways of thinking. This can help you gain perspective and decrease anxiety.
Values Matter. Focus on your inner values. If you want to be a kind empathetic person, practice empathy and kindness. Not just to others, but to yourself as well! Understanding that who you are is more important that what you look like can help lead to more acceptance and self-love.
Affirm. An affirmation is a short, positive statement about you in the present tense. This statement affirms what you most want and need in your life. The reason for having an affirmation is to calm intrusive anxiety and worries, correct negative beliefs and to prevent self-sabotaging. In short, the affirmation you create will help you to feel calm, grounded and in control. Try creating your own affirmation. Repeat it to yourself throughout the day, particularly during times of stress. This statement will remind you of what an incredible woman you truly are and what you can accomplish with your strengths. Create and repeat positive affirmations such as "I love and approve of myself" or "I am a strong, confident person".
Assertive. Learn to practice assertiveness skills. Being assertive and having a sense of self-control helps you to like who you are. Practice saying no when you do not want to do something someone asks of you. Speak up about what movie you want to see instead of following what someone else wants. If you would like for something to happen ask for help. You might actually get what you want and feel better about yourself for making it happen.
Self-Care. Treat your body respectfully. Nourish it with the healthy food it wants. Do not abuse your body with hours on the treadmill; enjoy a fun walk outside instead. Take a warm bath; get a massage; or simply pamper your skin with lotion if it gets dry or sunburned. These are ways to take care of yourself. If you practice self-care and self-love, you will feel more accepting and positive about your body and yourself.
Adventure. Read fun books, find new hobbies, new friends, study art, or a new language - just try something new. Doing new things will stimulate your brain and help you to see the world differently. It will also help you to take your mind off those negative thoughts.
Attitude. Have an attitude of gratitude. Take time to reflect on all the positive things in your life every day. Think about everything you have and can practice being grateful for. Each night think of one thing that happened during the day that was good or fun or positive. Maybe you helped someone crossing a street; picked up litter from the sidewalk; walked 4 blocks to run an errand instead of jumping in the car; called a friend you haven't spoken to an several weeks; turned your phone or computer OFF for 15 minutes to have some quiet, introspective time.
back to top
Fitness can be Fun!
If after trying all those techniques of improving your body image, you decide you want your body to be different, don't punish yourself, try something fun instead. Todd Tones, Elite fitness expert gives his readers a few tips on how to get your body feeling good and improve your body image.
1. Find ways to make getting fit fun - If you have to drag yourself to workout maybe you should change what you are doing.
2. Try something - this is a great way to boost your body image. Take a class, or try a new workout routine.
3. Keep your motivation high by sharing your success with friends and family. Start a blog!
4. Be realistic - if your goal is to lose weight, and get in shape don't expect it to happen overnight.
5. Get a nutrition boost - stop feeling guilty about what you have been eating and start eating right!
Learning to love yourself takes some practice, but you are worth it!
If you are feeling overstressed or depressed about your body image and want support managing all of those feelings, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com
back to top
Upcoming Events
Learning To Speak Up - Psychotherapy Process Group
Is it difficult for you to express your feelings?
When something bothers you, do you keep it to yourself?
Are you often worrying about what other people think about you?
Do you want to learn new, healthier ways of interacting with others while understanding your own feelings?
If you answered yes, consider participating in our upcoming psychotherapy group to help you overcome these issues. A psychotherapy group is a safe, protected environment where you can learn about both who you are and how you are with others. By discussing issues and receiving feedback from the other group members, you can learn to understand how you feel and to understand how others react to you and why. This group is for people who are facing a range of concerns including: difficulty communicating, lack of interpersonal skills, trouble getting what you want out of life, loneliness, poor self-esteem and social anxiety.
If you are interested in participating or learning more about these groups and workshops, please send an email directly to AnotherLook@HealingLLC.com.
back to top
Quiz: What do you see in the mirror?
Body Image Quiz
Do you like what you see or are you always wishing for something different?
Find out with our quiz.
1. Do you like what you see in the mirror?
(0) Heck yeah, I love it.
(1) If I've made an effort.
(2) I have bad days.
(3) Never.
2. Do you enjoy going clothes shopping?
(0) Yes, I live for it and everything looks so great on me.
(1) If I can find something I like, yeah.
(2) If I'm having a good day.
(3) I hate it as a look terrible in everything.
3. How long does it take you to get ready in the morning?
(0) 5 minutes, comb hair and run.
(1) 15-30.
(2) 30-1 hour.
(3) Over an hour.
4. Are you comfortable being naked with a partner?
(0) I want lights, ceiling mirrors and lots of action.
(1) By candlelight - romantic and flattering.
(2) Nope, I'm keeping my vest on and the lights off.
(3) I don't bare all for someone I'm trying to attract!
5. How do others see you?
(0) Very sexy.
(1) Fairly attractive, but no supermodel.
(2) Not the worst looking soul, but fairly ugly.
(3) Unattractive in every way.
6. Do you think your friends are all more attractive than you?
(0) No, I'm the most attractive.
(1) No, we're all about the same.
(2) Some, but not all.
(3) Yes.
7. Negative thoughts about how I look preoccupy me.
(0) Never.
(1) Sometimes.
(2) Always.
8. Someone compliments you on how you look, what do you say?
(0) Thanks, I know I am not terrible!
(1) Oh, I'm not terrible, really? (Smile inside)
(2) Liar, I look awful.
9. What would make you happiest?
(0) Everyone thinking I'm intelligent.
(1) Everyone liking me.
(2) Everyone thinking I'm stunning.
10. How do you feel about dieting?
(0) Ugh, lettuce, no thanks, besides I'm perfect.
(1) I find they only work if they are balanced and mixed with exercise.
(2) I live for them, I'm on a different one every week.
Points Scoring
0-8 Self Assured: You love yourself, which is great! Remember to focus on health, not weight or looks and enjoy the you, you are! Modestly exude your confidence and know you are great!
8-14 Balanced: You have a good body image and a good outlook. Carry on as you are, but do allow yourself a treat every now and again.
14-20 Need a Boost: OK, you are generally happy, but occasionally get insecure, just like anyone does. Do something to boost your self-esteem and remember to practice self care and use those affirmations!
20-26 Far Too Low: You have poor body image and self-confidence and need to get more positive. Start saying affirmations and work on reframing those negative thoughts. You can think about talking to a counselor or friend to get some support during this time.
The original version of this quiz can be found at the following website: http://www.thesite.org/healthandwellbeing/wellbeing/bodyimageandselfesteem/bodyimagequiz
References
Allebeck P., Hallberg D., and Espmark S. (1976). Body image - An apparatus for measuring disturbances in estimation of size and shape. Journal of Psychosomatic Research, 20, 583-589.
Stein D., Orbach I., Shani- Sela M., Har-Even D., Yaruslasky A., Roth D., Meged S., Apter A. (2003). Suicidal tendencies and body image and experience in anorexia nervosa and suicidal female adolescent inpatients. Psychother Psychosom 7, 16-25.
back to top
|
