What to Do on a Bad Body Image Day: Tools for Turning Down the Volume on Your Inner Critic

Let’s be honest, body image isn’t easy.

No matter where you are in your journey, those tough days happen. The days when you feel uncomfortable in your own skin, when your clothes don’t fit quite right, or when your thoughts spiral into negativity.

You’re not alone in this, and you don’t have to stay stuck there.

As a therapist and body image coach, I’ve seen firsthand how powerful it is to interrupt those patterns. And the truth is: that inner critical voice? It’s like a loudspeaker.

But here’s the good news, you can turn the volume down.

1. Recognize the Thought and Choose Not to Follow It

You are not your thoughts. And you don’t have to engage with the ones that hurt you.
When you catch yourself spiraling, pause. Name it. And then gently redirect.

2. Avoid Body-Checking

The urge to analyze yourself in the mirror can feel strong, especially when you’re not feeling great. But body-checking rarely leads to anything helpful.

Instead, choose something soothing: call a friend, journal, color, or listen to music.

3. Change Your Clothes, Change Your Mood

Tight, uncomfortable clothes amplify discomfort and criticism.
Give yourself permission to change. Comfort isn’t giving up, it’s an act of kindness.

4. Practice Affirmations

Try these:

• My body is an instrument, not an ornament.

• I can respect my body even if I don’t love how it looks today.

• The people who love me care about who I am, not how I look.

Write your own. Stick them in your phone. Say them aloud.

5. Move (Just a Little)

Movement isn’t punishment, it’s energy-shifting.

Dance in your living room, go for a walk, do a few stretches.
Remind yourself: My body can do things. That’s something to celebrate.

6. Celebrate the Work

Body image healing is hard work.

Every time you choose to redirect your thoughts, wear clothes that feel good, or speak kindly to yourself, you’re doing it. That’s worth celebrating.

7. Journal and Repeat

Healing isn’t linear.

Keep a note in your phone with your affirmations. Journal through the hard stuff.
Come back to your tools, again and again.

You Deserve to Feel Good in Your Body

Even on the hard days, remember: you’re doing the work.

You don’t have to feel bad in your body.
You are allowed to feel safe, comfortable, and confident exactly where you are.

🌿 Want more support?
✨ Sign up for my newsletter and get free affirmations
🖍️ Check out my coloring book for body image support and mindful rest
📩 Let me know in the comments, what’s one tool you use on tough body image days?