Negative thoughts about food and body image can feel non-stop, especially in a society that promotes unrealistic beauty standards. However, it is possible to challenge and change these thoughts! By shifting your perspective and practicing self-kindness, you can start to break free from the cycle of guilt and self-criticism. Read on to create a healthier and more compassionate mindset.
Recognize & Challenge Your Inner Critic
The first step in rewiring negative thoughts is identifying them. When you notice a self-critical thought like, “I shouldn’t eat this, it’s bad,” or “I hate how my body looks,” pause and challenge it. Ask yourself:
- Is this thought based on facts or assumptions?
- Would I say this to a friend?
- What is a more balanced, compassionate response?
For example, instead of “I have no self-control around food,” try “I’m learning to listen to my body’s needs without judgment.”
Shift to Neutral or Positive Self-Talk
If positive affirmations feel out of reach, start with neutral statements. Instead of “I hate my stomach,” try “My stomach allows me to digest food and nourish my body.” Over time, shifting toward gratitude and respect for your body can help reshape your mindset.
Ditch the “Good” vs. “Bad” Food Mentality
Labeling foods as “good” or “bad” creates unnecessary guilt and anxiety. Instead, adopt a mindset of food neutrality—seeing all foods as providing nourishment in different ways. Remind yourself that one meal or food choice does not define your health or worth.
Curate a Positive Environment
The messages we consume influence our thoughts. Unfollow social media accounts that promote diet culture or unrealistic body standards and replace them with accounts that encourage body neutrality, self-care, and joyful movement. Surround yourself with supportive voices that uplift rather than criticize.
Practice Self-Compassion
Healing your relationship with food and your body takes time. When negative thoughts arise, remind yourself that change is a process. Treat yourself with the same kindness you would offer a loved one. Journaling, therapy, and mindfulness can also be helpful tools in this journey.
Rewiring negative thoughts about food and body image is not about achieving perfection—it’s about cultivating self-awareness and compassion. With practice, you can create a mindset that supports your well-being rather than undermines it.
What’s one small step you can take today toward a more positive relationship with food and your body?
Evolve Wellness Group has both therapists and dietitians available to work with you. When you are ready to take the next step in your journey of healing from an eating disorder, we are here.
Reach out today for a complimentary intake phone call, where we can answer any questions you might have.
