Key takeaways:

Body image exercises can be a powerful tool for improving mental health. By shifting focus from appearance to inner qualities and experiences, these exercises help challenge negative thoughts and foster a more positive relationship with your body.
There are a variety of exercises that can be tailored to individual preferences and needs. From beginner activities like a media audit to more advanced exercises like graduated exposure, there are various options to suit different levels of comfort and goals for body image improvement.
Consistency and ongoing practice are essential for maintaining positive changes in body image. Creating a personalized plan and addressing potential challenges can help individuals incorporate body image exercises into their daily lives.

Meet Claire, a driven marketing executive who outwardly seems to have it all together—a successful career, a loving partner, and a busy social life. But underneath the surface, Claire has been struggling with body image issues in the context of her eating disorder. Lately, thoughts about body shape and size have started creeping into her daily routines, making her feel self-conscious at work and uncomfortable during social outings. She often finds herself scrutinizing her body in the mirror, spending time analyzing perceived flaws, and comparing herself to others, both online and in person. Even getting dressed in the morning has become an emotional hurdle, with Claire trying on multiple outfits before leaving the house, never feeling satisfied with how she looks. These struggles with body image have led Claire to avoid activities she once enjoyed, like going to the beach with friends. At work, she frequently finds reasons to skip networking events, team-building activities, or even client lunches—anything that involves being around colleagues in social settings where her appearance feels exposed. It’s a constant mental burden that leaves her feeling exhausted and disconnected.

Hi, I’m Dr. Jess Ribeiro, a licensed clinical psychologist specializing in eating disorders and body image concerns. I’ve worked with many people like Claire who face the often-overwhelming pressures of appearance in today’s world.

In this post, I’ll explore exercises you can try to start shifting your relationship with your body. These are practical, research-backed strategies designed to help you develop a more positive view of yourself and improve your overall well-being.

Who are these body acceptance activities for?

These body acceptance activities are designed for anyone struggling with negative body image or body image concerns. If you find yourself caught in a cycle of negative thoughts and negative self-talk about your body that impacts your self-esteem, these exercises may be a helpful way to start shifting toward a more positive body image.

However, if your body image issues are connected to an eating disorder or if you are experiencing intense negative feelings about your body that lead to disordered eating or other serious health concerns, these activities alone may not be enough. In those situations, working with a licensed mental health professional who specializes in eating disorders can provide the support you need.

How can these body image exercises help?

These body image exercises are designed to help you build a healthier relationship with your body. By practicing regularly, you may notice an increase in self-esteem and a more positive self-image. These exercises can also reduce negative self-talk and help you develop greater self-compassion. Over time, they can minimize the impact that body image has on your overall self-evaluation, allowing you to focus on areas of your life that you truly care about and that bring you joy. This practice can lead to improved mental health and a more neutral or even positive relationship with your own body—allowing you to feel more comfortable and confident in your skin.

However, these exercises aren’t a replacement for professional treatment. If you are struggling with severe body image issues or eating disorders, reaching out to a mental health professional can provide the additional support and personalized care that you need.

Ten body image therapy activities to try at home today

In this post, I will share several body image exercises that can help you manage body image issues and develop a more positive relationship with your body. These exercises are designed to help you gradually build toward body neutrality or body acceptance. To make the process manageable, I’ve also sorted these exercises by difficulty level—starting with easier activities to help you build confidence, then progressing to more challenging ones as you grow more comfortable.

Body image exercises for beginners

1. Conduct a Media Audit

Review your social media accounts, TV shows, and other media you consume. Unfollow any accounts or sources that promote unrealistic beauty standards, and replace them with ones that showcase diverse body types and interests beyond appearance.
You notice that scrolling through certain Instagram accounts makes you feel self-conscious. You decide to unfollow those accounts and instead follow profiles that promote body neutrality and activities you enjoy, like travel, books, art, or funny pet videos.
By curating your media to reflect body diversity and neutrality, you reduce exposure to harmful comparisons and promote a healthier body image. By including content that doesn't focus on hobbies and interests that don't focus on bodies at all, you allow yourself to explore other aspects of identity, fostering a more balanced sense of self-worth that isn’t tied to appearance. This shift helps reinforce that your value extends beyond how you look.

2. Practice Body Gratitude

Each day, write down three things you appreciate about your body that are unrelated to how it looks, such as its ability to dance, hug, or carry you through the day.
You might feel critical of your body but take a moment to acknowledge that your legs carried you through a beautiful walk today, which helps you feel more appreciative.
Shifting focus from appearance to functionality helps cultivate a more neutral relationship with your body by highlighting its value beyond looks.

3. Broaden your definition of beauty

Reflect on and write down qualities that you find beautiful in others and yourself that have nothing to do with physical appearance. Maybe it’s kindness, intelligence, or a talent for perfectly timed dad jokes.
You catch yourself comparing your appearance to someone else’s. Instead of diving down that rabbit hole, you remind yourself of the qualities that you really value -- their empathy, sense of humor, or creativity, for instance, not the size of their thighs or how they look in a bikini.
This exercise helps you redefine beauty on your own terms, which can boost self-worth and reduce the impact of societal beauty standards on your self-esteem.

4. Donate Clothes that Don’t Fit

Go through your closet and remove any clothes that no longer fit or make you feel uncomfortable. Donate these items to make space for clothes that you enjoy wearing and that fit well.
You’re holding onto jeans from years ago that no longer fit. You decide to donate them and instead fill your wardrobe with items that make you feel comfortable and fit your current body.
Letting go of clothes that don’t fit helps reduce body-related distress and allows you to embrace your current body more fully.

Intermediate body image exercises

5. Engage in New Activities Unrelated to Body Image

Find activities that allow you to feel effective, have fun, or connect with others, without any emphasis on physical appearance. This might include learning a new skill, volunteering, or joining a group for a hobby. Ideally, it's something you can do fairly regularly.
You join a local book club where you can connect with others and discuss ideas, rather than focusing on how you look.
Engaging in fulfilling activities shifts your focus from appearance to experiences, fostering a sense of self-worth that is unrelated to looks.

6. Monitor and Reduce Body Checking

Track your body-checking habits for a week, noting when and why you engage in them. Work on reducing these behaviors by setting limits or distracting yourself with other activities.
You often check your appearance in mirrors throughout the day. You decide to limit mirror-checking to a brief look once in the morning. When the urge arises at other times, you remind yourself of how checking has a huge impact on your mood, typically making you feel much worse, and decide to redirect your attention to something else instead.
Reducing body-checking behaviors has been shown to decrease body dissatisfaction, as it prevents fixation on appearance and helps you focus on other aspects of your life.

7. Engage in Physical Activities for the Joy of Movement (Not to Alter Your Physical Appearance)

Pick physical activities that you genuinely enjoy and that make you feel connected to your body. Whether it’s yoga, dancing, hiking, or anything else that gets you moving, focus on how it feels rather than how it looks. Let the experience be about fun and connection, not calories burned or muscles toned. If you're unsure what fits that category, ask yourself, "Would I be working out in this way if it had no chance of changing my body?"
You decide to take a dance class just for the fun of it. Instead of worrying about getting every move perfect or how you look, you focus on the music and enjoy moving your body however it feels right.
Enjoying movement for its own sake can boost your mood and body appreciation, reducing the focus on appearance. This way, you can reclaim movement as a source of joy and self-connection, not a chore or a means to an end.

Advanced body image exercises

8. Replace Negative Self-Talk with Self-Compassion

When you catch yourself engaging in negative self-talk about your body, pause and reframe those thoughts with more compassionate language. Speak to yourself the way you would to a friend, focusing on understanding and kindness.
You notice a critical thought like, “I hate how my body looks .” Instead, you counter it with, “I’m allowed to have days where I don’t feel great, and that’s okay. I’m more than just my appearance.”
Practicing self-compassion can significantly reduce self-criticism and promote a more accepting view of your body, building resilience against negative thoughts.

9. Counter Body Image Avoidance with Exposure

Begin by identifying situations you tend to avoid due to body image concerns—this could be anything from wearing specific clothing to attending social events. Create a hierarchy of these situations, ranking them from least to most anxiety-provoking. Start with the least intimidating item on your list, and gradually work your way up. It’s crucial to repeat each exposure multiple times until your discomfort decreases. Avoid using safety or compensatory behaviors, like covering up or seeking reassurance, as these can prevent you from fully engaging in the experience and reducing anxiety over time.
You often avoid wearing shorts in public due to discomfort about your legs. You decide to create a hierarchy, starting with wearing shorts around close friends, then to a small outdoor gathering, and finally to a busy park. At each step, you wear the shorts without constantly checking your reflection or asking for reassurance, and you repeat each scenario until you feel more comfortable.
Exposure therapy helps reduce body image-related anxiety by allowing you to confront and process your fears in a controlled way. Repetition is key because it reinforces your ability to tolerate discomfort and eventually decreases the anxiety associated with these situations. By avoiding safety behaviors, you learn that you can handle the discomfort without needing to rely on actions that ultimately reinforce avoidance. Over time, this practice builds resilience and helps you regain confidence in your body, allowing you to engage more fully in life without being held back by body image concerns.

10. Challenge Societal Beauty Standards

Actively question and speak out against narrow and unrealistic beauty standards. This could involve sharing body-positive messages on social media, discussing beauty diversity with friends and family, or supporting media and brands that embrace all body types.
You start a conversation with friends about the unrealistic beauty standards in a recent ad campaign, highlighting the importance of body diversity and inclusivity in media.
By advocating for body positivity and challenging societal norms, you reinforce your own body neutrality or acceptance and contribute to a culture that values diversity and authenticity.

When at-home body image exercises aren’t enough

While at-home body image exercises can be powerful tools for fostering self-acceptance, they aren’t always enough on their own. Sometimes, the struggles with body image go deeper and require additional support. If you’re finding it hard to break free from negative thoughts or behaviors despite your efforts, it may be time to seek professional help. Here are some signs that treatment could be beneficial:

Persistent negative thoughts about your body that interfere with daily life
Frequent or compulsive body-checking or avoidance behaviors
Avoiding social situations or activities due to body image concerns
Strong feelings of shame, guilt, or distress related to your appearance
A preoccupation with dieting, weight, or appearance that affects your well-being

If any of these resonate, reaching out to a mental health professional can provide the guidance and support needed to address body image issues at a deeper level. Remember, you don’t have to face these challenges alone—help is available, and recovery is possible.

Final thoughts

Body image exercises can help you shift focus from appearance to self-acceptance. But when these efforts don’t feel like enough, therapy can provide the added support needed for meaningful, lasting change. Professional help can support you in breaking unhelpful patterns and building a more positive relationship with your body.

As a licensed clinical psychologist specializing in eating disorders and body image concerns, I’m here to help. If you believe we might work well together, don’t hesitate to reach out. We can develop a customized plan tailored to your needs, helping you move toward a healthier relationship with your body and overall well-being.

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Ten Body Image Exercises & Activities to Try Today