The Tenth Day of Adulting: Body Image and Befriending Yourself
Welcome to the tenth day of our '12 Days of Adulting' series. Today, we’re talking about the complex world of body image, especially pertinent during the holiday season. This time of year, with its blend of festive indulgence and societal pressures, can stir up deep-seated anxieties about our bodies. It's a period when the joy of feasting meets the challenge of maintaining a positive self-image.
The Holiday Body Image Conundrum
Holidays often amplify concerns about body image. The societal emphasis on looking perfect in holiday attire, coupled with the abundance of festive foods, creates a paradoxical situation. On one hand, there's the invitation to indulge, and on the other, the lurking pressure to conform to rigid beauty standards. This juxtaposition can trigger anxieties related to body image.
Understanding the Spectrum: Eating Disorders vs. Disordered Eating
In the journey of adulting, especially when navigating the complexities of body image, it's important to distinguish between eating disorders and disordered eating. While these terms are often used interchangeably, they represent different points on the spectrum of eating-related issues.
Eating Disorders: Defined and Diagnosed
Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge-eating disorder, are diagnosable mental health conditions characterized by severe disturbances in eating behaviors and related thoughts and emotions. They are marked by an intense preoccupation with food, body weight, and shape, leading to dangerous health consequences. Eating disorders are complex and often involve a combination of genetic, psychological, and environmental factors. They require professional diagnosis and treatment, as they can be life-threatening if left unaddressed.
Disordered Eating: A Broader Concept
Disordered eating, on the other hand, refers to a range of irregular eating behaviors that may or may not warrant a diagnosis of an eating disorder. This can include behaviors like chronic dieting, obsessive calorie counting, skipping meals, or binge eating without the frequency or severity required for an eating disorder diagnosis. While not classified as a specific mental health condition, disordered eating can still significantly impact one's health and quality of life. It often exists on a continuum that can progress to a more serious eating disorder if left unaddressed.
The Impact on Body Image and Adulting
For many in the adulting phase, navigating body image concerns can be complicated by disordered eating patterns. The pressures of societal beauty standards, coupled with the challenges of establishing independence and identity, can exacerbate these issues. Recognizing the signs of disordered eating is crucial in preventing the development of a full-blown eating disorder. It's important to foster healthy eating habits, balanced nutrition, and a positive body image as part of overall well-being.
The Importance of Self-Acceptance
During these times, it's crucial to prioritize self-acceptance and overall well-being. Challenging unrealistic beauty ideals and fostering a compassionate relationship with your body are essential steps in navigating holiday stresses. This involves recognizing and resisting societal pressures and learning to appreciate your body for the strength and resilience it offers.
Befriending Your Body
Befriending your body is a journey of gentle, ongoing care and understanding. Here are some ways to nurture this relationship:
Mindful Meditations: Practice body-positive meditations. Focus on gratitude for the functionality of your body, rather than its appearance. This can shift perspectives from criticism to appreciation.
Somatic Exercises: Engage in somatic exercises that emphasize body awareness and sensation. These exercises can help you reconnect with your body's needs and signals, fostering a deeper sense of bodily respect and understanding.
Joyful Movement: Instead of exercise driven by appearance goals, explore movements that bring you joy. Whether it's dancing, yoga, or a leisurely walk, find activities that celebrate your body's capabilities and bring you happiness.
Challenging Unrealistic Ideals
Confronting and challenging unrealistic beauty standards is a powerful step towards body positivity. Recognize the diversity of bodies and understand that the ‘ideal’ body portrayed in media is not a one-size-fits-all. Embracing this diversity can alleviate the pressure to fit into a narrow standard of beauty.
Seeking Professional Help
If you find yourself overly concerned about your relationship with food, exercise, or body image, consider seeking a therapist. Therapy can provide a safe space to explore these concerns and develop healthier coping mechanisms. A professional can guide you in understanding and improving your relationship with your body.
Here are some resources we here at Crescent Counseling recommend related to body image:
"Food Psych Podcast" with Christy Harrison
Episode: "Intuitive Eating & Health At Every Size"
Christy Harrison, an anti-diet registered dietitian, discusses intuitive eating and the Health At Every Size (HAES) approach, promoting a more accepting and compassionate relationship with food and body.
"The Body Is Not an Apology: The Power of Radical Self-Love" by Sonya Renee Taylor
A revolutionary take on body image and self-acceptance, this book encourages readers to embrace radical self-love.
"Body Positive Power: Because Life Is Already Happening and You Don't Need Flat Abs to Live It" by Megan Jayne Crabbe
A refreshing and candid exploration of body positivity, challenging societal norms and encouraging readers to love their bodies as they are.
"More Than a Body: Your Body Is an Instrument, Not an Ornament" by Lexie and Lindsay Kite
This book offers a unique perspective on how to view your body as an instrument for your use, rather than an ornament for others to admire.
"Embody: Learning to Love Your Unique Body (and quiet that critical voice!)" by Connie Sobczak
This book provides practical tools to help readers develop a healthier relationship with their body, emphasizing self-care and self-compassion.
From Amanda on Polyvagal Theory and Body Image
In our exploration of body image, it's enlightening to view it through the lens of Polyvagal Theory. Developed by Dr. Stephen Porges, this theory offers a unique perspective on how our nervous system interacts with our perceptions and experiences, including those related to body image.
Understanding the Polyvagal Perspective
Polyvagal Theory posits that our autonomic nervous system, which regulates bodily functions, is a key player in how we emotionally and physically respond to our environment. This includes our reactions to how we perceive our bodies. Essentially, the theory breaks down the nervous system's response into three parts: the ventral vagal (safe and social), sympathetic (fight or flight), and dorsal vagal (shutdown) states. Each of these states can influence our perception of self, including our body image.
How Polyvagal Theory Relates to Body Image
Ventral Vagal State and Positive Body Image: When in a ventral vagal state, we feel safe and connected. This state can foster a more positive and compassionate view of our bodies. It's a state where self-acceptance becomes more accessible, and we're more likely to engage in nurturing behaviors towards ourselves.
Sympathetic State and Body Criticism: The sympathetic state, often activated by stress or anxiety, can lead to a more critical view of our bodies. This is where body-related anxieties and negative self-perception are heightened. Understanding this can help us recognize that our negative body image might be a stress response, not an absolute truth.
Dorsal Vagal State and Disconnection: In a dorsal vagal state, we might feel numb or disconnected from our bodies. This can manifest as neglecting body care or being indifferent to our appearance. Recognizing this state can be the first step in reconnecting with our bodies in a healthy way.
Applying Polyvagal Theory for a Healthier Body Image
By understanding and applying Polyvagal Theory, we can develop strategies to foster a healthier relationship with our bodies. This involves learning to recognize which nervous system state we are in and applying practices to either maintain a ventral vagal state or shift away from sympathetic or dorsal vagal states. Techniques like deep breathing, mindfulness, and grounding exercises can help in this shift, promoting a sense of safety and connection with our bodies.
As we navigate the festive season, let's remember that our relationship with our bodies is a crucial part of our overall well-being. This holiday, let's choose to befriend our bodies, embracing self-compassion over societal pressures. Prioritize joy, health, and self-acceptance, and remember, the best gift you can give yourself is kindness and understanding.
