Include any body parts or specific things that you have a problem with. Think about things about your body you try to hide or disguise. If you are unable to come up with any body image issues, ask friends or family members for help. They may be able to help provide you with negative body image talk you have expressed in conversations with them.
The first step is learning to identify what issues you have. [2] X Research source You probably already know what issues you have. Your counselor may help you be more specific about them, or uncover any other issues you may have but aren’t aware of.
Holding yourself up to unattainable standards is another way body image issues affects people. In this case, people compare themselves to others because they consider them the standard. For example, men may think they have to have large muscles because men on television do. Women may believe they need to have wrinkle free skin or be an unhealthy weight to be accepted. Gender-related concerns may cause body image issues. If you identify as a different gender, you may have body issues as you make the transition. If you decide to undergo gender reassignment surgery, you may face body image issues as you confront the stereotypes connected to your preferred gender. Culture may also lead to body image issues. This might stem from trying to live up to difficult to attain cultural standards, or trying to fit into a different cultural ideal of beauty while looking different.
CBT tries to help replace negative thoughts with positive thoughts. Your counselor will help you challenge your unfounded beliefs about yourself as you develop a healthier body image.
You may have to keep a diary of your emotions and thoughts about yourself.
For example, you may feel that because of your burn scar that you are ugly and people won’t want to look at you. You may feel that because you are male with small muscles, you are less masculine. You have a negative self-perception because your body looks different than your identified gender. CBT can help you challenge these thoughts by exploring if these thoughts are true, and what are the pros and cons of holding on to this belief. [6] X Research source [7] X Research source
CBT works to modify the negative thoughts and perceptions you have about yourself. You learn how to replace these negative thoughts with realistic, and therefore healthier and more positive, thoughts.
For example, if you think you are fat, this is not a thought that should be the first in your brain. You should reorder the thoughts in your brain so that you focus more on your career, your friends, or how you are a great pianist instead of how you perceive yourself as fat.
Body avoidance is when you avoid everything that might remind you of how much you hate your body. Common activities avoiding include clothes shopping, swimming and beach activities, looking in the mirror, sexual relationships, and social events. Body checking means you repeatedly focus on your body to look for flaws. You may stare at your reflection for hours or look in the mirror multiple times a day to check the parts you hate. You may weigh yourself over and over. You may believe you are controlling your flaws, but you are focusing on them all the time.
CBT and counseling can help you focus on the people around you and watch them for what they are. Think about who you find attractive, how people you love and respect don’t look perfect, and how there are things beyond your looks that make you worthy.
For example, if you hate your eyes or your muscle definition, acknowledge other parts about yourself that you like. Perhaps you like your hair, your hands, or your lips. Make a list of things that are good about the way you look. This can help you change your negative perception about yourself. Remember that there are things about yourself outside of your looks that make you a worthy person. Make a list of things you are good at, strengths you have, and reasons people like to be around you. This includes your intelligence, your taste in music, or your ability to play a musical instrument.
In group therapy, you may be expected to interact, collaborate, and participate in activities with other people. Group therapy provides you an outlet to voice your concerns to other people in a safe environment. Group therapy may help you connect with other people who feel similar to you. You may be able to provide support for each other as you try to overcome your negative perceptions. Through this collaborative process, you may be able to explore any underlying emotional issues that have lead to your body image issues. Group therapy may also require you to go to counseling with your family to help them learn how to help you with your body image issues.
Since body image issues can lead to life-threatening eating disorders, those issues are more serious and require different counseling than self-esteem issues. Body issues that lead to depression, isolation, and reluctance to leave the house also need to be addressed with more serious measures.
You can search for therapists through your insurance company, or through a number of mental health websites. You can contact them to ask if any of the counselors deal with your specific condition. Some websites will list the conditions or groups of people that a therapist specializes in, such as LGBT, men’s issues, or eating disorders.
For example, you may hate your eyes, your nose, or even your genitalia. People who suffer from this form of body image issue may obsess about that body part and go to extreme lengths to hide it. Body dysmorphic disorder often is a result of this.
One form of body image issues relates to weight. These issues can lead to severe self-esteem problems, along with eating disorders like anorexia and bulimia. People with body issues relating to weight may diet often and over-exercise. [14] X Research source
Men also suffer from male-specific disorders, such as muscle dysmorphia. Muscle dysmorphia is more common in men who lift weights and who are quite muscular, but who do not think they are muscular enough. Men with muscle dysmorphia may see themselves as small and weak, when they are actually large and strong. [16] X Research source Finding a therapist who can help you deal with this specific problem will provide better and more effective counseling.
People undergoing gender transformation in any form or degree should find a counselor who specializes in LGBT issues who can understand and aid in overcoming negative and harmful body issues. Although heterosexual and homosexual men can suffer from eating disorders, gay men have a higher rate of eating disorders than straight men. [17] X Trustworthy Source National Eating Disorders Association Nonprofit organization dedicated to supporting individuals and communities affected by eating disorders Go to source Finding a counselor who understands your specific body image issues due to your circumstances can help yield better results.
A person may feel uncomfortable about his or her body due to severe burn scars, injury scarring, or amputation. Sexual abuse may also lead to negative body images.
Try searching through the insurance company’s network of psychiatrists and therapists. The network listing may provide searchable options for you to search for specific specialties, such as eating disorders or body dysmorphic disorder. If the network listing doesn’t offer you any specialties, look for the counselor elsewhere on the internet. If you can’t find someone who specifically states they deal with body image issues, try finding a counselor who deals with related issues, such as depression and anxiety.
Ask for recommendations of a good therapist from your doctor. There are websites you can visit that may help lead you to the right therapist.
