Struggling with Body Image? Here’s How Self-Compassion Can Help

When we look in the mirror—or reflect on ourselves—we are often our own worst critics.

While we easily see the good in others, we tend to pick ourselves apart, leading to unfair comparisons, unrealistic expectations, and low self-esteem. So how do we break free from this cycle? It starts with understanding and practicing self-compassion.

When I ask my clients to name their favorite things about themselves, many either struggle to answer or focus solely on their appearance. But when I ask how a friend would describe them, their perspective shifts—they start recognizing qualities like kindness, humor, and resilience. This moment of realization can be eye-opening. If only we could see ourselves through the lens of a best friend.

So what can we do to cultivate more self-compassion? The first step is challenging negative self-talk.

At first, this may feel unnatural, but by replacing harsh thoughts with gentler, more supportive ones, we begin to rewire our brains to default to kindness rather than criticism. I encourage my clients to write down positive self-attributes and keep a list handy—on their phone, mirror, or somewhere easily accessible. This list should be created on days when they’re feeling good, so that when self-doubt creeps in, they have affirmations ready to read aloud without needing to think.

We also need to shift our focus to what our bodies do for us, rather than just how they look. Because of your body, you can dance with friends, hold your child, take a deep breath on a beautiful day. Recognizing and appreciating these abilities fosters gratitude, which is scientifically proven to boost self-worth.

Since comparison is the thief of joy, curating a positive environment is just as important.

Adjust your social media feeds to follow accounts that uplift rather than shame. Set boundaries with friends who constantly focus on body criticism—whether their own or others’. Even small changes, like clearing your closet of clothes that don’t make you feel good, can have a powerful impact on self-perception.

I encourage you to prioritize self-compassion—whether through positive self-talk, creating a supportive environment, or engaging in activities that bring you joy. Only when you nurture kindness toward yourself can you truly show up as your best self.