Coping with Body Image Struggles?? | 5 Therapist approved ways to improve your self-esteem

Summary

In this video, licensed mental health therapist Mallory Grimste offers five therapist-approved strategies to cope with body image issues. She emphasizes the importance of acknowledging your body, using positive affirmations correctly, self-soothing, expressing gratitude for your body's functions, and surrounding yourself with diverse body experiences. Mallory encourages viewers to transform negative thoughts into positive ones and to appreciate their body's efforts in supporting their life.

Takeaways

• 👤 **Acknowledge Your Body**: Recognize and notice your body as the first step towards changing how you view and feel about it.
• 🧘 **Practice Mindfulness**: Engage in body scan meditation or simply be aware of your body's movements and sensations throughout the day.
• 🌟 **Positive Affirmations**: Use positive affirmations to counteract negative thoughts, aiming to repeat positive statements five times to balance one negative thought.
• 🚫 **Avoid Unrealistic Goals**: When crafting affirmations, ensure they're believable and don't skip steps in your progress.
• 🤲 **Self-Soothe**: Utilize your senses to calm physical distress, such as using lotion, wearing comfortable clothes, or enjoying a soothing drink.
• 🙏 **Express Gratitude**: Show appreciation for your body parts and their functions, especially during activities like showering.
• 🌍 **Check Your Surroundings**: Be aware of the diversity in body types around you and strive to be surrounded by different body experiences.
• 📱 **Limit Social Media Influence**: Recognize the curated nature of social media and its potential to skew your perception of body diversity.
• 🌞 **Prepare for Seasonal Changes**: Be ready to cope with body image stress during seasons that may expose more of your body, like summer.
• 🔔 **Stay Tuned for More Tips**: Look forward to upcoming videos that will offer additional strategies for coping with body image issues.

Q & A

What is the main focus of the video?

The main focus of the video is discussing body image and providing coping strategies for those who are struggling with it.

Who is Mallory Grimste?

Mallory Grimste is a licensed mental health therapist practicing in Connecticut and New York, who creates videos to share tips and strategies for mental health.

What is the first coping strategy Mallory suggests for body image issues?

The first coping strategy Mallory suggests is to take a moment and acknowledge your body, which involves practicing gentle mindfulness throughout your body.

How does Mallory recommend using positive affirmations?

Mallory recommends using positive affirmations by transforming automatic negative thoughts into more positive ones and repeating them five times to counteract one negative thought.

What is the concept of 'even though' in the context of positive affirmations?

The concept of 'even though' is used to create a bridge between an automatic negative thought and a positive affirmation, by acknowledging the negative thought and then stating a positive goal or belief.

What is the third coping strategy discussed in the video?

The third coping strategy is self-soothing, which involves using one or more of the five physical senses to calm or relax the physical distress experienced by the body.

How can expressing gratitude be a part of coping with body image issues?

Expressing gratitude can be a part of coping by going through different body parts and acknowledging the work they do, which can help transform the relationship with one's body.

What is the importance of checking your surroundings in relation to body image?

Checking your surroundings is important because it helps to recognize the diversity of body shapes, sizes, and colors, which can help transform one's own body image by being exposed to a variety of body experiences.

What is the significance of the summer season in relation to body image as discussed in the video?

Summertime can be stressful for body image because warmer weather often leads to wearing less clothing, which can make individuals feel physically and emotionally exposed.

What is the next topic Mallory plans to cover in her upcoming video?

In her upcoming video, Mallory plans to cover coping strategies for seasonal depression, specifically focusing on summer depression.

How does Mallory encourage viewers to engage with her content?

Mallory encourages viewers to engage with her content by liking, subscribing, and commenting on which strategies they find most useful, which helps her understand the impact of her videos and what viewers want to see more of.

Outlines

00:00

🌟 Introduction to Body Image Coping Strategies

The video begins by discussing the universality of having a body and the importance of body image in society. The speaker, Mallory Grimste, a licensed mental health therapist, introduces herself and expresses her passion for creating helpful videos. She encourages viewers to engage with the content by liking, subscribing, and commenting. The first coping strategy shared is to acknowledge one's body through mindfulness and body scan meditation. The goal is to notice the body without judgment, recognizing automatic judgments as thoughts that don't necessarily dictate one's actions.

05:01

📚 Positive Affirmations and Mindful Transformation

The second paragraph delves into the use of positive affirmations as a coping mechanism. It addresses the common misconception that simply thinking positively can manifest reality, emphasizing the importance of using affirmations to counteract negative thoughts. Mallory suggests repeating positive affirmations five times to offset a single negative thought and advises starting with believable affirmations to avoid feeling overwhelmed. She introduces a technique of using 'even though' to acknowledge negative thoughts while working towards positive ones.

10:03

💆‍♀️ Self-Soothing and Expressing Gratitude

Paragraph three focuses on self-soothing techniques to manage physical distress related to body image issues. Mallory recommends using the senses to calm the body, such as applying lotion or wearing comfortable clothing. She then introduces the concept of expressing gratitude for different body parts, suggesting that this practice can transform one's relationship with their body. The idea is to appreciate the body's functionality and efforts in supporting one's life.

🌍 Surroundings and Upcoming Strategies

The final paragraph discusses the impact of surroundings on body image, encouraging viewers to observe the diversity of bodies in the real world rather than being influenced by limited representations on social media. Mallory also teases an upcoming video about coping with seasonal depression, particularly summer depression, and invites viewers to check it out. She concludes the video with a light-hearted moment, expressing gratitude for the viewers' engagement.

Keywords

💡Body Image

Body image refers to the way individuals perceive and feel about their own bodies. In the context of the video, it is central to the theme as the speaker discusses the importance of having a positive body image despite societal pressures and personal struggles. The script mentions how people view their bodies and the impact of these views on their self-esteem.

💡Coping Strategies

Coping strategies are actions or methods used to manage or reduce stress and emotional discomfort. The video focuses on therapist-approved strategies to help viewers deal with negative body image. Examples from the script include mindfulness, positive affirmations, and self-soothing techniques.

💡Mindfulness

Mindfulness is the practice of being fully present and engaged in the current moment without judgment. The speaker recommends practicing gentle mindfulness throughout the body, such as during a body scan meditation, as a way to acknowledge and change one's perception of their body.

💡Positive Affirmations

Positive affirmations are statements that individuals repeat to themselves to challenge and overcome negative thoughts. In the video, the speaker advises using affirmations to counteract negative self-talk about one's body, suggesting that it may take five positive thoughts to counter one negative thought.

💡Self-Soothing

Self-soothing involves using one's senses to calm and relax the body during times of stress or discomfort. The script provides examples such as using lotion, wearing comfortable clothing, or drinking a comforting beverage like hot cocoa.

💡Gratitude

Gratitude is the feeling of appreciation and thankfulness. The video suggests expressing gratitude for different body parts and their functions as a way to improve body image. For instance, being thankful for feet that support movement or arms that provide strength.

💡Snap Judgments

Snap judgments are quick, often subconscious assessments made about something or someone. The speaker acknowledges that people naturally make snap judgments about their bodies but emphasizes that one does not have to accept these judgments as truth.

💡Therapeutic Approach

Therapeutic approach refers to the methods used by therapists to help clients deal with emotional or psychological issues. The video is filled with therapeutic strategies such as mindfulness and positive affirmations, which are designed to help viewers improve their body image.

💡Diverse Body Experiences

Diverse body experiences recognize that people come in various shapes, sizes, and appearances. The speaker encourages viewers to surround themselves with diverse body images to counteract the narrow standards often portrayed in media and social platforms.

💡Emotional Exposure

Emotional exposure is the feeling of vulnerability that comes from revealing one's emotions or personal experiences. The script mentions that during summer, when clothing is lighter, people might feel more emotionally exposed, which can be stressful for those struggling with body image.

💡Seasonal Depression

Seasonal depression, also known as seasonal affective disorder, is a type of depression that occurs at the same time each year. The speaker mentions summer depression as a topic for a future video, indicating that body image struggles can be exacerbated by seasonal changes.

Highlights

The importance of body image in society and how it affects individuals.

Introduction to five therapist-approved coping strategies for body image struggles.

The first strategy: acknowledging your body and practicing gentle mindfulness.

The concept of not judging your body during mindfulness practice.

The role of positive affirmations in transforming negative thoughts about the body.

The recommendation to repeat positive affirmations five times to counteract negative thoughts.

The advice to make positive affirmations believable by starting with 'even though'.

The third coping strategy: self-soothing through the use of physical senses.

Recommendations for self-soothing, such as using lotion or wearing comfortable clothing.

The fourth strategy: expressing gratitude for different body parts and their functions.

The idea of combining coping strategies to enhance their effectiveness.

The suggestion to check your surroundings and appreciate diverse body types.

The impact of social media on body image and the need for diverse body experiences.

The upcoming video on coping with summer depression and its relation to body image.

The encouragement to share personal strategies for transforming negative thoughts in the comments.

The importance of acknowledging the body's physical responses to stress.

Transcripts

Let's talk about something that we all have,

and that is our bodies.

Yep, from our heads to our toes and everything in between

whether you have all the parts or extra parts

or different parts than you would like, we all have bodies.

And when we have our bodies, we also have our body image.

And the way that we feel about ourselves

and the way that we view our bodies

is important, especially in this society.

So if you are struggling with your own body image,

for whatever reason or factor,

you are in the right spot.

In this video, I'm gonna be sharing

five of my favorite therapist-approved coping strategies

when you are struggling with your body image.

Hi, I'm Mallory Grimste.

I am a mental health therapist

that is licensed to practice

in the State of Connecticut and New York.

And I love making these videos for y'all.

I would really, really love and appreciate

that if you are enjoying these tips and strategies,

that you go ahead and hit that like button

and that subscribe button and let us know in the comments

which strategy you found most useful and helpful.

It really helps, not only myself know that

these videos are making an impact and a difference,

and I know which videos you'd like more of or less of,

but you could also really help inspire

and make a positive change for other people

that are coming to view this video.

Spread the love (laughs) and let's jump into it.

So the very first coping strategy that I wanna share

with y'all is actually just taking a moment

and acknowledging your body.

You have to acknowledge and notice your body

before you can change the way that you view

and feel about your body.

A really, really great strategy that I highly recommend,

I actually share this with my own therapy clients,

and I do this for myself as well,

is to practice some gentle mindfulness throughout your body.

So doing something like a body scan meditation,

or just like when you are naturally moving your body

throughout the day, or interacting with your body,

whether that is washing your hands.

It could be eating food.

It could be smelling flowers

or a certain perfume or scent around.

Whatever your body is doing for you,

just taking a moment and noticing it.

Don't try to judge it.

If you do judge it, don't worry about that.

We are created in a way

that we are supposed to make snap judgments.

Just because you have an automatic snap judgment

does not mean that you have to roll with it.

But if you do have a snap judgment

just notice that too and go, oh, okay.

That was a thought, that was a judgment.

I don't have to roll with that.

So just taking some time throughout your day

and just noting or acknowledging your body

and what it is doing every single day

is a key first step in coping with your body image.

Which rolls me right into number two.

And that is using positive affirmations the right way.

So positive affirmations have definitely

been having a moment for like, longer than a moment now.

Which is pretty cool to see as a mental health therapist.

But they're not always used in a positive way.

I shouldn't say in a positive way,

they aren't always used in a healthy way.

And the reason why that I say this

is because there's this concept and idea

of manifesting in that community

and the positive self-talk or thinking CBT

or Cognitive Behavior Therapy community

that's kind of like morphed together

to create some sort of like magical thinking

when it comes to positive affirmations.

We do tend to believe what we tell ourselves.

That is very true.

There's a lot of studies on that, I won't go into that.

You can do your own research on that.

So that aspect is absolutely true.

But just because you think it

does not always make it accurate.

Positive affirmations can be used in a healthy way

to transform or adapt or adjust

your automatic negative thoughts.

Remember when I talked about,

in acknowledging your body,

about sometimes you're gonna have

automatic negative judgements

or snap judgements that pop up?

That's okay.

When you notice that, I want you to pause,

and think about a way that you could adjust that

into a more positive affirmation or thought for yourself.

And then repeat it.

So somewhere along the way,

it was shared with me or told to me,

and I wish I knew the source.

If you know the source, please let us know.

That it can take five positive thoughts

to counteract one negative thought.

So when you come up with your more positive affirmation

or a new positive thought that you would rather believe

about yourself or your body,

I want you to repeat that five times.

Even better if you could say it out loud.

Look at yourself, if you can.

If that's not doable, say it in your head,

write it out, whatever works for you.

Okay, so here is a really, really cool strategy

when it comes to positive affirmations.

Because sometimes we try to jump too far ahead.

We try to like skip up to like the third floor

and we forget that we actually have to like

walk the steps to get to that third floor.

Try not to go so hard, so positive,

so fast, that it doesn't feel believable.

So an easy way to make your positive affirmation

feel more believable, while still validating

your automatic negative thought.

Because quite possibly, there is some truth

in that automatic negative thought.

The feeling behind it might be aggravating that

or making it difficult to move on from that.

And so here is that strategy.

I want you to take the negative

automatic thought that you're having

and put the words even though in front of it.

So you say, even though, insert your automatic

negative thought about yourself or your body image,

and then you say, I am working towards,

and then insert that more positive affirmation.

I would love to hear the way that you are transforming

your automatic negative thoughts into more positive ones

and who knows? It may inspire others.

So leave it in the comments

if you feel comfortable with that.

Next up, this can be a little stressful and uncomfortable.

And when it comes to our bodies and our body image,

our bodies give us a lot of physical feelings and responses.

It tends to give us a little more information

about how we feel physically and emotionally

about a situation or a circumstance.

So sometimes it can get a little haywiry and a little extra.

It can really kind of like shout at us.

If you've ever had like a panic attack,

or like a stressful anger attack or something like that,

you definitely have felt that physical discomfort

that comes with those extreme emotional experiences.

So that's where coping strategy number three comes in,

and that is to self-soothe.

So when your body is physically distressed or uncomfortable

I want you to make use of self-soothing strategies.

So using one or more of your five physical senses,

so that is sight, smell, sound, taste, or physical touch.

You want to use one or more of those

to physically soothe, calm or relax

the distress that your physical body

is experiencing in that moment.

One of the ways that I really recommend

doing this is using some lotion or cream

to rub on your different body parts or skin,

one that feels and smells good to you.

You don't want it to be aggravating.

If you have sensitive skin, obviously honor that.

It could be something like wearing clothing

that feels really good and comfortable for you.

It could be drinking a drink that feels great for you.

I really, really love hot cocoa. (laughs)

I would highly recommend that you make it a healthy drink.

So you can use a whole bunch of different strategies

to physically soothe your body's

physical responses to stress.

And you can actually capitalize that

or amplify that by combining it

with coping skill number four,

which is expressing gratitude.

So this is really, really cool,

because you can actually combine all

of the first four coping skills for this next strategy.

When you are acknowledging your body parts,

and transforming your automatic negative thoughts

into more positive ones and self-soothing,

you can actually go through your different body part areas

and express gratitude for the work and effort

that that body is doing to help you live

the life that you are living.

So it may be something as like when you're in the shower,

this is a really great strategy to,

when you're washing the different areas of your body,

express gratitude and gratefulness for that body part

doing a good job at keeping you in this world.

So it could be when you are washing your feet,

expressing gratitude for your feet,

being able to support your body

and to move your body to different locations.

It could be when you are washing your forearms,

like expressing gratitude, your arm strength

to be able to carry and lift things

or help boost yourself up

from a sitting to a standing position

if that is something that you're able to do.

So just getting creative and expressing gratitude

for what your body is already doing,

can help transform your relationship with your body.

And of course you gotta also

just check out your surroundings.

So we are constantly surrounded

by different information sources

and people and other bodies around us.

If you just take a moment

and just look around in your actual physical environment,

not on your screens, not in your movies,

not on your social media feeds,

but actually out in the world,

you will see there are so many beautiful people.

All different shapes and sizes and colors

and different aspects of their bodies.

And like, gosh, like everybody

just has such beauty within themselves.

It's really, really easy when your social media feed

is only showing you a certain type of body

or a certain aspect of bodies

and not being open to the fact that

we are all made of different shapes and sizes.

And when you can check in with

what you are surrounding yourself with,

and making a conscientious effort

to surround yourself with diverse body experiences,

it will absolutely help transform

your own relationship with your own body image.

So I know that when it comes to body image,

summertime can be a really stressful time,

because it tends to be a little bit warmer.

The clothing or layers tend to come off a little bit

which makes us feel, not only physically

but maybe emotionally exposed as well.

So I've got a great strategy coming up for you next week,

which is gonna be all about how to cope

with the other seasonal depression.

Yup, summer depression.

You can check that out right over here.

Or maybe over here. (laughs)

I don't know which direction it's gonna be.

Thanks for watching.