I’m going to let you in on a personal secret that I have. I deal with Negative or Distorted Body Image, yet many do not realize I battle with it. I have heard many of my friends and clients that I tell say, “Wait, what… You??! How can you have Body Image issues, you are in great shape and look fantastic.” When I explain or remind them that I was once 300+ lbs with a 42 (closer to 46) inch waist. The image of me at that weight still sticks in my mind when I look in the mirror and it is not what people physically see.

Year after year I have gotten better about not perpetuating my old body image, but it does happen from time to time. It usually rears its ugliness when  I am feeling down about myself, in a bad mood, or have a physical setback of some form. This is when the old mental tapes and images start to play in my head about all the negative things I saw in myself at the time of 300+ lbs Doug (aka Old Doug). At this point I can go one of two ways with my response to the old tapes.  The first is to fall into the trap by allowing the images to flood my mind and consume me so that when I look in to the mirror  I see old Doug. The second is to shut down those voices and images in my head and remember everything I have done to make it to where I am today. To see what others see looking back at me in the mirror. I can truthfully say that the latter happens more often that the first.

Below are some steps I have taken to rid myself of my own negative body thoughts. They have helped improve my own views when I feel the old tapes being loaded into the memory banks. A list will not tell you how to take negative body thoughts and change them into positive body image, but it can help you find ways of improving your views by making them more healthy and happy towards yourself and your body. The more you are able to feel good about yourself, your body, and who you are as a whole being the better you see yourself.

• Appreciate all that your body can do. Each day your body moves you closer to your goals. Celebrate all the fantastic things your body does for you. Things like running, dancing, paddling, breathing, laughing, dreaming, and so on.
• Keep a top-10 list of things you like about yourself. Things that are not related to how much you weigh or what you look like. Review this list and build upon it over time by adding more attributes you like about yourself.
• Remind yourself that “true beauty” is not simply skin-deep. Beauty is a state of mind, not a state of you body. When you feel good about yourself and who your are you carry yourself with a sense of confidence, self acceptance, and openness that makes you beautiful and people see that.
• Look at yourself as a whole person. Do not chose to focus on specific body parts.
• Surround yourself with positive people. It is easier to feel good about yourself and your body when you are surrounded by by others who are supportive and can recognize the importance of liking yourself just as you are.
• Shut down those voices in your head that tell you that your body is not “right” or that your are a “bad” person. Trust that you have the ability to overpower those negative thoughts and images with positive ones. Next time you feel those tapes coming online push the stop button and build yourself back up with a few quick affirmations that work for you.
• Wear clothes that are comfortable and that make you feel good about you body. Work with your body and not against it.
• Become a critical viewer of social and media messages. See what images, slogans, or attitudes make you feel bad about yourself and your body. Rebel against these messages by writing a letter to the advertiser or talk aback to the image or message.
• Do something nice for yourself. Something that lets your body know you appreciate it. Go take yourself to a spa day, take a bubble bath, grab a nap, or find a place in nature and relax.
• Use the time and energy that you might have spent worrying about food, calories, and your weight to do something to help others. Reaching out to people can help you feel better about yourself and can make a positive change in both of your lives and the world.