If you’ve ever looked in the mirror and felt unworthy, you’re not alone. Many people struggle silently with negative body image and the harsh inner dialogue that often comes with it. 

In this blog, we’ll look at how to overcome negative body image and self-talk through a combination of psychology and practical strategies, because healing your relationship with your body is possible. 

Interested in working with an eating disorder dietitian? At Kristie Tovar Nutrition, our team of dietitians provides compassionate, food and body positive nutrition care for eating disorders, disordered eating, and beyond.

What is Negative Body Image? 

Negative body image is the mental and emotional perception that your body is flawed, even though that’s not true. In’ts not about how you look, it’s about how you think you look. 

Cultural and social influences play a huge role in shaping this perception. From filters on social media to comparison culture, we’re constantly surrounded by unrealistic (and often unhealthy) beauty ideals. 

Even well-meaning comments from family members growing up can contribute to how you judge your body today. 

Research shows that early and frequent exposure to idealized body standards significantly increases the risk of long-term body image issues. The sooner you’re exposed to ‘perfection’, the sooner you start believing you don’t measure up.

The Impact of Negative Self-Talk on the Brain 

Negative self-talk doesn’t just affect your confidence, it actually starts to affect your brain. Constant critical thoughts can reinforce neural pathways that make these patterns more automatic for you. Over time, these thoughts become your default. 

This kind of self-talk can also increase stress levels. On the flip side, practicing self-compassion and mindful body awareness has been shown to improve emotional regulation and reduce body image distress.

Steps for How to Overcome Negative Body Image & Self-Talk 

Now that we have a better understanding of negative self-talk and where it comes from, let’s talk about how to overcome negative body image thoughts. 

We’ll walk you through six steps: 

1. Build Awareness of Your Inner Dialogue 
2. Challenge and Reframe Negative Thoughts 
3. Practice Self-Compassion 
4. Curate Your Environment 
5. Set Health-Oriented Goals 
6. Seek Support from an Eating Disorder Dietitian if Needed

Step 1: Build Awareness of Your Inner Dialogue 

You can’t change what you’re not aware of, so naturally, the first step is to build awareness of your inner dialogue. 

Start by noticing the thoughts you have about your body throughout the day. Ask yourself: 

• Is this hurtful? 
• Is this shame-driven? 
• How does this make me feel? 

You can even try keeping a thought journal for a few days (you can even use the notes app on your phone). Simply jot down what comes up when you look in the mirror or try on clothes. You may begin to notice patterns, and that’s where the healing begins. 

Step 2: Challenge and Reframe Negative Thoughts 

Once you’re aware of your thoughts, it’s time to question them, challenge them, and reframe them. 

Ask yourself: 

• Is this thought true? 
• Would I say this to a friend? 
• Is there a kinder way to look at this situation? 

Here are some examples of how to reframe your thoughts: 

Instead of saying, “I hate how I look,” try this: “I’m working on appreciating my body for what it does, even if I don’t love how it looks today.” 

Instead of saying, “I need to lose weight to be happy,” try this: “I can work on finding happiness in my life right now.” 

Step 3: Practice Self-Compassion 

Step 3 of learning how to overcome negative body image is to practice self-compassion. 

What does self-compassion even mean? It means treating yourself with the same kindness, understanding, and patience you would offer to someone you love. 

It’s about recognizing that you’re human, that struggles are part of life, and that you’re worthy of love and respect exactly as you are. 

Research led by Dr. Kristin Neff, a pioneer in self-compassion studies, shows that people who practice self-compassion are more likely to develop a positive body image over time. 

How to Practice Self-Compassion Daily:

• When you catch a negative thought, imagine how you would respond if a friend said the same thing about themselves, and then offer that kindness to yourself.
  
• Try writing a compassionate letter to your body, acknowledging the ways it supports your life beyond appearance.
  
• Use affirmations like, “I am worthy of respect, no matter how I feel about my body today.”
  
• Practice mindful self-touch, like placing a hand over your heart or giving yourself a gentle hug, to physically reinforce feelings of care and comfort.

Building self-compassion takes time, especially if you’re used to being hard on yourself. But every small moment you choose kindness is a powerful step toward healing your relationship with your body and yourself. 

Download our free self-compassion journal: Healing Your Relationship with Food & Body!

Step 4: Curate Your Environment 

Your environment has a big influence on how you see yourself. Your environment includes: 

• The media you consume: The social media accounts you follow, the shows you watch, the magazines or websites you read.
  
• The people you surround yourself with: Friends, family members, coworkers, and even casual acquaintances who may make comments about appearance, dieting, or body size.
  
• The cultural messages you absorb: Societal standards about beauty, fitness, aging, and what a “good” body should look like.
  
• Your physical surroundings: What you see when you walk into your home, workplace, or community. For example, are there constant reminders to diet or “fix” yourself, or are you surrounded by supportive and empowering messages?

The more you can intentionally shape your environment to include positive, diverse, and affirming influences, the easier it becomes to build a healthier, more compassionate relationship with your body. 

If we could recommend starting in one place, it would be social media! Unfollow accounts that make you feel any negative emotions, and replace them with body-positive accounts. 

Start by following us on Instagram @kristietovarnutrition

Step 5: Set Health-Oriented Goals 

For step 5, instead of focusing on your appearance, shift your goals to how you feel and what your body can do. This might include: 

• Building strength and endurance
• Improving digestion and energy
• Supporting mental health through joyful movement 

Your worth isn’t defined by the number on the scale, and your goals shouldn’t be either. 

Step 6: Seek Support from an Eating Disorder Dietitian if Needed 

If negative body image and self-talk are interfering with your quality of life or leading to disordered eating patterns, working with a professional can make a big difference. 

An eating disorder dietitian can help you rebuild trust with food and your body. At Kristie Tovar Nutrition, we see patients in person in California and virtually in other states. 

Verify your benefits today to see if you can work with us for $0 out of pocket! 

Summary: How to Overcome Negative Self-Talk & Body Image

Overcoming negative self-talk and body image doesn’t happen overnight, but it does happen with intention. 

By becoming aware of your inner dialogue, reframing your thoughts, practicing compassion, curating your environment, and seeking support when needed, you can begin to feel more at peace in your body. 

Remember, you’re not alone and you’re worthy of kindness, especially from yourself. 

Book a free call with us to get started!