Beyond Body Positive: Affirmations for Healing Body Image
As a registered dietitian and body image coach, I have seen how individuals of all shapes and sizes, with such different backgrounds and cultures, can bring in some level of the same shared experience with body image distress. I have come to deeply understand how challenging it can be to feel comfortable in your own skin while diet culture and societal expectations bombard us with negative thoughts about ourselves and our bodies if we don't fit into the narrow definition of “what's acceptable”.
Though it can be difficult (seemingly impossible) to tune out these messages, it is possible to cultivate a more peaceful relationship with our body through intention, practice, and support.
I created this blog post in the hopes that it's a helpful tool for those looking to begin or strengthen their body image healing. While using affirmations isn't a magic solution, it can be an entry point to changing the story we tell ourselves about our bodies.
Let's dive in.
A note on the body positive movement
Most body image affirmations tend to lean toward "body confidence" or "self-love." However, as an intuitive eating dietitian who has had the privilege of working with a diverse range of individuals, I recognize that this may not feel very realistic or accessible for everyone.
While there's nothing wrong with striving for a positive body image, it is common for people to feel left out of this movement. More recently, it has been spearheaded by thin, young, able-bodied, cisgender white women—in other words, those who ironically often fit neatly into the standards set forth by diet culture. Note: I (Julia Oliver), also share in the unearned privilege of being white, cisgender, able-bodied, and straight size - I am continuing to learn from the experiences and perspectives that have been entrusted to me by my clients, colleagues, and friends with marginalized identities.
Instead of just positive body affirmations, my focus here will be on body acceptance and neutrality. Loving your body might feel out of reach, but I hope that these affirmations can be a tool in shifting away from negative thoughts and feelings about your body. For many people, cultivating neutral feelings toward their bodies can be a realistic starting place.
Who are these body image affirmations for?
These body image affirmations are intended for anyone looking to heal their relationship with their bodies. They are intended for people of all shapes and sizes, genders, sexes, ethnicities, abilities, and ages, and we hope that you connect with one or more of the affirmations below.
How can these body affirmations help?
It is like learning the words to a new song. It may not come up automatically or naturally at first, but eventually, with enough practice, these new words can get ‘stuck in your head’. Practicing these affirmations can form new neural pathways that will allow us to shift away from the negative ‘songs’ we have been singing about our bodies for far too long.
While these affirmations may help some people feel confident down the road, our intention is to help you first move toward feelings of neutrality about your body. If warm, loving feelings about your body eventually arise, we can certainly invite those in, and it is entirely okay if those feelings do not come up for a while.
Practicing these affirmations will help you…
Replace negative thoughts about your body with new thought patterns
See your body as a relationship rather than a project
Spend less time thinking about your body (so you can have brain space for all of the other things that are important to you!)
While practicing body image affirmations can be helpful, they're not meant to replace working with a professional, such as a registered dietitian or licensed therapist.
How should I use body image affirmations?
There is no right or wrong way to incorporate affirmations into your body acceptance journey. However, if you've never used affirmations before or want to approach them in a new way, here are some suggestions.
Write different body image affirmations on sticky notes and place them around your home.
Pick one affirmation that speaks to you, write it in the notes app on your phone, and set it as your lock screen.
Choose an affirmation and create an artistic representation of it. Get creative!
Say an affirmation to yourself in the mirror each morning.
Collaborate with a trusted person in your life and take turns texting each other one affirmation per day.
Set a reminder or alarm labeled with an affirmation so you'll receive a notification on your phone.
These are just a few ways that you can use affirmations. You may want to try a few out at a time, and, I recommend staying consistent to get the most out of your practice.
24 body neutrality affirmations
Take note of which ones speak to you.
1. My worth is not defined by my appearance.
2. I respect my body for what it is.
3. I am not just a body.
4. I embrace what makes me unique.
5. I give myself permission to exist in my body just as it is.
6. May I accept myself just as I am.
7. My body deserves care, regardless of what it looks or feels like.
8. I exist beyond others' perceptions of myself.
9. I honor my body's ability to adapt and change.
10. I release the pressure to conform to beauty standards and societal expectations.
11. My body is only one part of my identity.
12. I release judgment and comparison.
13. May I feel neutral toward my body.
14. I choose to offer myself compassion for the struggles I face.
15. I am more than my physical form.
16. I am grateful for the gift of embodiment.
17. I reject the idea that my value is tied to my appearance.
18. I extend beyond the boundaries of my body.
19. I release the need for perfection.
20. May I feel gratitude for my body, which is the vessel that allows me to have a human experience.
21. I acknowledge the pressures I face while also empowering myself to exist outside of them.
22. I release shame and guilt for existing in this body.
23. I honor my body's journey.
24. May I live authentically and unapologetically.
Get personalized support cultivating a healthy body image.
Healing body image is a journey, and I hope that these affirmations can play a part in that journey.
At the same time, working with a professional can be a helpful way to get personalized, in-depth support in cultivating body acceptance and/or neutrality.
Our team at Rooted Recovery offers intuitive eating nutrition services, body image coaching, and support for eating disorder recovery. We take a Health at Every Size® approach, and we're committed to our work as non-diet dietitians.
Beyond the affirmations tool that was introduced in this post, we would love to support you in healing shame and shifting toward body neutrality. This alone is a radical act of self-care, and we're confident that it's within reach for you.
If you'd like to learn more about how our team can support you, we invite you to reach out. We look forward to hearing from you and hopefully supporting you on your path!