I’ve learned about body neutrality, and I want to do more. I feel this movement and approach helps me appreciate my value and worth when I do not focus it on my appearance. What are some things I can do?
Body neutrality is a movement and approach to redefine our values and standards of ourselves, shed the pressures of societal beauty standards, and love ourselves in an entirely new way, not on appearance, but function. We can learn more about ourselves and focus on acceptance of ourselves, without an inherent focus on our bodies. Below are a few ways to move toward a body neutrality stance toward ourselves:
Identify the things that keep you from loving your body. (i.e.acne, body shape, an injury)
Write a thank you letter to your body from a body neutrality perspective. Thank yourself for the strength of your legs, your eyes so you can see etc.
Enjoy your movement. Has it been a long day and you feel stiff? Perhaps you can go for a walk or run, or stretch and do some yoga.
Choose to wear different clothes that feel good on your body, not focused on appearance and flattering certain parts of yourself. This may help you feel more grateful, comfortable, strong, and healthy.
Listen to your body and what it means. Body neutrality doesn’t mean making unhealthy choices, but letting your body talk and guide you for what it needs. This could be intuitive eating, listening when your body asks for water, caffeine, a pastry, carbohydrate, going to your favorite restaurant and ordering tacos.
Practice body affirmations, or positive affirmations for self-love and self-compassion. (“ I love myself”, “I love my body”, “ I am strong”, “I am capable”)
Call out when you start spiraling and ruminating. This is when we can think, “oh my thighs are too big”, “my stomach is bloated”, “my arms are too fat”. Make a choice to continue thinking this way, or pause, stop, and think of something more positive or neutral.
Spend less time getting ready. If we linger and fixate on the parts of our body we dislike or feel insecure about, our flaws, wrinkles, or what we feel may be a large forehead or nose, again, pause, and ask yourself, “are these thoughts really helping me right now? AmI going to continue to engage with them?”. If you feel like you are screaming “I look fat”, “I look disgusting”. Try spending less time looking into a mirror, getting ready, and how often you glance at yourself or checking on your body/appearance.
Reframe why exercise is important to you. Try to challenge your thought to lose those five pounds with diet and exercise and shift to how comfortable and happy that movement will feel. Does exercise bring you peace, happiness, stress relief, focus, happiness? Try to be mindful of your intention with exercise.
Stop unwanted conversations with someone where its more diet cultured or body oriented. Try to redirect the conversation or gently excuse yourself from the conversation. Try to set that boundary however assertively or subtly you would like. If someone else is urging you to lose weight and exercise, you can explain that exercise and movement is only based on how neutral or positive it makes you feel, not to change your appearance.
Be patient with yourself. Body neutrality is a work in progress, something we constantly have to bring ourselves back to, not a destination or achievement. Be gentle and patient with yourself. It is never too late to unlearn something we have been taught for so long.
Seeking more support around exploring acceptance and love for yourself from a body neutrality perspective? Click here.