How many of us have turned to delicious food as a way to cope with the stress and uncertainty of the COVID-19 pandemic? This is completely natural and we all do it from time to time. At the same time, with all the lockdowns, we are spending more and more time on social media, where we are inundated with filtered images of filtered thin women and “buff” men, who represent the beauty ideals that are reinforced as attractive in our society. As well as this, how many messages and advertisements have we seen suggesting programs, meal plans, and supplements suggested to help us shed the “COVID kilos”. Being exposed to all of this naturally increases negative feelings about our own bodies, whether we realise it or not. The Butterfly Foundation tells us there has been a sharp spike in the number of people seeking support for body image concerns and eating disorders during the pandemic.
How can self-compassion help?
Self-compassion has been linked to greater body appreciation and less body image dissatisfaction (Kelly & Stephen, 2016)
3 components of self-compassion and how to incorporate them in context of body dissatisfaction:
Self-kindness: being kind and understanding of oneself, rather than engaging in self-judgment and criticism.
How?
When you are struggling with negative self-thoughts, try responding to yourself the same way you would talk to a friend if they were having those same thoughts. Also try focusing on expressing gratitude for what your body does for you, e.g. “I love my legs that allow me to run” or “I love my arms that allow me to hug people I care about”.
Mindfulness: holding negative thoughts and feelings in balanced awareness, rather than over-identifying with them.
How?
Try this guided meditation of a compassionate body scan: https://www.youtube.com/watch?v=FOm6dhob_tw
Common humanity: viewing one’s experiences as a natural extension of those experienced by everyone, rather than as isolating and separate.
How?
Recognise that every person — even those who have what we define as an ideal body or who seem to have all the confidence in the world — has also experienced at some time insecurities and doubts about the way they look. It’s important to understand and acknowledge that you are not alone. When we recognise the common experience we all share in this way, it lessens the pain we feel because it makes us realise we are not isolated by this particular experience of suffering. When you find yourself engaging with a thought of comparison, respond to yourself by saying, “It’s human to compare myself to other people. Like me, most people feel bad about themselves when they compare themselves to others, but it really is ok for me to be my own kind of beautiful.”
If you feel dissatisfied with your body or are developing unhealthy eating or exercise habits please seek professional help. You can speak with your GP about a referral to a health professional who specialises in eating disorders. Additionally, The Butterfly Foundation Helpline offers free and confidential support for anyone in Australia concerned by eating disorders or body image issues between 8am and midnight 7 days a week: https://butterfly.org.au/get-support/helpline/
This blog was written and prepared by Hannah Gersh - Psychologist here at MWG.