083. What I do on bad body image days (so it doesn’t ruin my day!)

ryann nicole; body image

Written By:


Ryann Nicole

Episode Transcript

Hey there, it’s Ryann from the Food Freedom Lab, where I share tips and tricks to help you break free from the chaos around food and your body. I’m a licensed therapist, certified nutritionist, and a recovered binge eater. Today, let’s tackle the challenge of bad body image days and how to handle them without letting them ruin your day.

Dealing with Bad Body Image Days

Bad body image days are inevitable, but the goal is not to eliminate them entirely. Instead, it’s about not letting these days ruin your overall well-being. Here are four strategies I use to navigate through those tough moments.

1. Shifting Perspective

Start by acknowledging that you don’t have to love or even like your body to appreciate it. Reflect on three things the body part you’re struggling with allows you to do. For example, thank your arms for letting you snuggle your loved ones or your legs for helping you walk to the coffee maker. Appreciate your body for its functionality.

2. Dressing for Comfort

Visit your closet and choose an outfit that makes you feel good. If you’re not at home, make small adjustments to feel more comfortable in your current outfit. Feeling good in what you wear can significantly impact your mood. If needed, consider a closet cleanout to make room for clothes that truly make you feel confident.

3. Open Up to Someone

Don’t carry the burden alone. Share your feelings with someone you trust. Whether it’s a friend, family member, or a supportive online community, expressing your struggles can be a relief. It’s essential to recognize that bad body image is often linked to underlying emotions, and talking about it can help address those emotions.

4. Remind Yourself the Feeling Will Pass

Understand that feelings are temporary, and they will pass if you don’t engage with negative thoughts. Emotions are often triggered by thoughts, so interrupting those destructive thoughts can prevent them from escalating. Reframe your thinking or simply choose not to engage with harmful thoughts.

Handling the Root Emotion

Recognize that bad body image days are often rooted in deeper emotions, such as feeling not enough. In my experience, it’s crucial to identify and address these emotions rather than fixating on body-related issues. I once struggled with body image due to work stress and the feeling of not being enough. Identifying the true source of the emotion allowed me to address it more effectively.

Remember, bad body image days will happen, but the key is not letting them ruin your day. By incorporating these strategies, you can navigate through those tough moments and continue focusing on your journey to food freedom.

🔗 Work With Ryann

🔗 Ryann’s Online Courses

🔗 Follow Ryann On Instagram

Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

Are You Ready to Heal Your Relationship With Food? 

I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:

Why Am I Overeating?

First Steps To Stop Binge Eating 

The Food Freedom Lab Podcast




the food freedom lab podcast

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.