Category: Mental Health 101

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9 Things To Do When You Are Feeling Hopeless

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Someone who feels hopeless believes that nothing good can happen, that a happy ending is impossible. Whether it’s because you lost your job because of the pandemic and are having difficulty finding another one, or you ended a romantic relationship and feel that you will never find love again, you can say that you’re feeling hopeless.

It’s normal to feel dejected from time to time after encountering failure. But if your hopelessness starts to make you isolate yourself from friends and loved ones, interferes with your daily routine, discourages you from trying anything new, or, worse, makes you feel that you have nothing left to live for, you may be in danger of lapsing into depression or suicidal thoughts. Below are some ways you can rise up from the hopeless feeling:

1. Always remember that nothing lasts forever — including failure.

When it feels as if nothing can go right, respond to the situation with positive and constructive actions so you can break out of the negative thoughts and things can get better. Think “Will this even matter in one year?” If the answer is “no,” then you know that the situation is not as dire as you initially thought. Distract yourself from your hopelessness by actively engaging in other areas of your life. Let time pass and resist the temptation to overreact and aggravate the problem.

2. Recall how you overcame similar struggles in the past.

When going through a challenging time, think about or list down all the occasions in your life when you overcame hurdles and rose above difficulties. Doing this will help you find renewed faith in yourself and in your ability to cope.

3. Look at the bigger picture.

Your problems are merely a small part of everything else that’s going on in your lives, so you should not let the worries, fear, and anxiety overtake your mind. And, even if every area of your life — i.e. Health, relationship, work, money — seems to be filled with problems, the fact that you are alive means there is still hope for things to turn around.

4. Practice gratitude.

Don’t get caught up with the things that are not working out in your lives and forget the good.

5. Try something new.

Many times you feel hopeless because you think you have already “tried everything” to no avail. But have you really tried everything? Maybe you only tried 10 other ways of doing something; there are lots more out there that you have yet to consider. Another option is to try a new way of thinking about the situation; let go of the mindset and behavior that has not worked for you, and do the things you don’t want to do but could be good for you.

6. Live in the present.

Hope and hopelessness are both about the future; when you practice mindfulness, then neither have any hold on you. Learn to be present in your own way, through meditation, exercise, or taking a walk in nature.

7. Ask for help.

Hopelessness is often just a reminder that you can’t do it all by yourself. Many situations that feel or truly are hopeless suddenly become doable when other people get involved. Ask your loved ones for help or a different perspective; or join an online support group.

8. Remember that success takes time (and many steps).

You won’t get six-pack abs after only two sessions at the gym; you will need to exercise for far longer than that, work with a trainer, and change your diet. The same goes for doing other difficult tasks; you will need to do things for some time before you see significant results. Don’t expect too much too soon because that will only set you up to feel dejected and disappointed.

9. Seek therapy.

This is especially important when your hopelessness is affecting your ability to work, appreciating things you’ve always appreciated, or spending time with loved ones. These are indications that your hopelessness is a sign of depression.

Remember that hopelessness is only a feeling, not your reality. It isn’t a sign that you need to give up; rather, it simply means that you need to assess your current way of doing things so you can figure out what you need to improve on and what you need to stop doing. Once you become aware of the alternatives (and there are always better options out there), you can rise from hopelessness and work on achieving your goals with renewed optimism.

We can all help prevent suicide. If you or a loved one is in distress, MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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Employee Wellness Featured Mental Health 101 Suicide Prevention

6 Virtual Team-Building Ideas You Can Do Anytime

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The COVID-19 pandemic has forced many businesses to shift to a work-from-home set-up. While some have made the transition to working from home with ease, others are struggling to adapt. This is because remote teams have fewer opportunities to socialize and get to know each other, which can lead to feelings of isolation and disconnection from colleagues, and may translate to poor work productivity and an increase in mental distress.

In the previous article, we mentioned that one of the ways companies can improve and support the mental health of their employees is by regularly holding activities that allow staff to build rapport, improve communication, and increase co-workers’ understanding of one another’s strengths and weaknesses. If you are a business owner or a manager with staff who are not working in the same physical space, you might want to consider conducting virtual team-building exercises. As long as the participants can interact using an internet-connected tool like chat, video conference, etc., you can adapt many traditional team-building exercises to accommodate remote workers.

Below are 6 fun and effective activities that will help your team members work together and start bonding:

1. Favorite Things.

This simple activity is a good way for team members to get to know each other in a fun and relaxing way — because there are no wrong answers, participants will not feel stressed or anxious when they are called to share.

Mechanics: Assign a favorite thing topic, such as “Favorite thing about working from home” or “Favorite part about working for [company].” Everyone takes turns speaking.

2. Birth Map. 

This allows people to share something more personal about themselves. Share a country or world map on your screen and ask people to place a pin on or near their birth place. 

Mechanics: Ask participants to share a story or interesting trivia about their place of birth. 

3. Virtual Coffee Breaks.

This is an easy but effective way to catch up with team members.

Mechanics: Schedule a 15-minute period every day or even once a week when everyone in the team joins a video chat with a cup of coffee or their favorite beverage in hand, and they just talk to each other. Ideally, conversations must be not related to work and purely for fun, just like they might be if everyone was having a coffee break at the office together.

4. Game Day.

There are many group games that can be done online. At the start of the week, send out an email asking the team to vote on what game they would like to play for the week. 

Mechanics: Once a week, block off an hour within office hours or immediately after work and create a separate meeting room where participants can play as a group. 

5. Movie Night 

Similar to #4, you can host a monthly or quarterly movie night (or day). Ask everyone to vote for a movie and a time to watch it. Make sure that the films being considered are appropriately-themed and will not offend anybody’s religious, political, or gender views. 

Mechanics: Consider opening the chat function on the videoconferencing software so that everyone can share real-time reactions during the movie. 

6. Personality Test

Completing personality tests like the Myers-Briggs Type Indicator helps team members and managers figure out each other’s potential strengths and weaknesses as well as who might work well together and who would do best being left alone. Use the results of the personality tests to open up a conversation. If you’re a manager, use the opportunity to find out what your employees’ goals are for personal and professional growth, and help them reach those goals. If you’re a worker, think about where you want to be in the company—and use your test results to discuss those goals with your supervisors.

Mechanics: The Myers-Briggs Test can be taken online at a cost. But the benefits include giving team members the chance to get to know each other on a deeper level, which will help everyone bond and learn how to communicate more effectively. 

Virtual team-building activities are a safe way to help team members feel more comfortable with each other, reducing feelings of isolation and loneliness and building better connections and shared understanding. 

We can all help prevent suicide. If you or a loved one is in distress, MindNation psychologists are available for teletherapy sessions 24/7. Book a session now thru: bit.ly/mn-chat.

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Employee Wellness Featured Mental Health 101 Suicide Prevention

6 Ways Companies Can Help Reduce Suicide Risk In the Workplace

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CONTENT WARNING: This article includes descriptions of suicide that may disturb some readers

Workplace suicide is defined as suicide in or outside the workplace, which may involve an employee, supplier, a significant customer, a family member, a close friend of any of the above. When it occurs, it has a devastating impact on the emotional well-being of both the victim and his/her co-workers.

According to the National Center of Mental Health, the COVID-19 pandemic has caused a dramatic rise in mental health problems which may trigger or aggravate suicidal thoughts. This is because the virus outbreak has brought forth a slew of stressors that millions of people are experiencing for the first time in their lives: widespread job loss, deaths of loved ones that they are unable to properly mourn, and the heightened fear of contracting the disease, among others.

To make matters worse, social distancing policies crafted by health authorities to reduce the risk of infection have resulted in the removal of many of the resources people have traditionally used to cope with stress: Routines are disrupted; face-to-face contacts with family, friends, and mental health professionals are no longer allowed; exercise and other forms of outdoor physical activities have been curtailed; and even relaxing at home is now harder to achieve since the entire household is cooped up together.

Because people spend a large portion of their day at the workplace, it is highly likely that there will be those who are struggling with the stresses while doing work and hiding it. Employers and co-workers therefore have a crucial role to play in suicide prevention because they are in a position to spot the signs of being mentally unwell, as well as provide distressed individuals with an important social and emotional network.

Key elements of an effective workplace suicide prevention program might include:

1. Creating a workplace culture that promotes good mental health

Encourage staff to create Employee Resource Groups (ERGs) whose members can serve as mental health champions as well as offer peer support when needed. In addition, managers can advocate or promote pro-mental health work benefits such as paid mental health days, sufficient vacation time, and other policies that acknowledge the importance of both physical and mental health.

2. Knowing and understanding your employees.

Regularly hold team-building events so that co-workers get to know each other on a more personal level. This will make it easier for them to identify colleagues who are exhibiting stress or drastic changes in mood or behavior.

3. Fostering a workplace culture where it is all right to seek help.

Employees should feel comfortable in approaching their superiors if they are feeling emotionally unwell. In turn, managers should have the confidence to be able to respond appropriately when an employee needs support.

4. Encouraging self-care and healthy living.

Regularly promote the importance of maintaining a balanced diet and getting enough exercise, as well as the risks of smoking and excessive alcohol consumption. In addition, make sure that the on-site workplace environment itself follows safety protocols — air quality, lighting, temperature, noise levels, and physical distancing measures must meet minimum health standards to reduce the stress of employees.

5. Promoting a safe and positive work environment.

Bullying and harassment at work increase stress and the risk of suicide, so they should never be tolerated. Employers must act swiftly and decisively when allegations are made.

6. Educating and training managers and other key staff about suicide prevention awareness.

The suicide or attempted suicide of an employee — even if it does not occur on the job –can have a profound emotional effect on others in the workplace. Evidence has shown that when businesses take concrete measures to support staff health and well-being, these will translate to improved staff engagement and better productivity, leading to financial gain for all.

We can all help prevent suicide. MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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Mental Health 101 Self Help

Do’s And Don’ts For Dealing With Insomnia

What should you do when you wake up in the middle of the night and can’t go back to sleep? Hint: Netflix is not the answer.

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep.

How should you deal with the times where you wake up at 3 a.m. and find yourself unable to go back to sleep?

The first thing you need to do is rule out physical health problems: conditions like frequent urination, pain, sleep apnea, or acid reflux can prevent you from sleeping soundly. But if you’re sure that your insomnia is caused by stress or anxiety, here are some things you can try:

Do: Relaxing exercises

As you lie in bed awake, give your mind something to focus on beside the fact that you can’t fall asleep. You can try meditation coupled with deep breathing exercises; smartphone apps like Headspace and Calm offer guided meditation, but just remember to open the app quickly, plug in your headphones, and put the phone away as soon as the app is running. Another technique is to progressively tense and relax your muscles – starting from your toes, tense each muscle group for five seconds, then relax, then work your way up until you end with the muscles on your forehead. 

Don’t: Watch the clock

Staring at the minutes go by and realizing how much sleep you’re losing out on will only stress you out, activating your nervous system and making you feel more alert instead of sleepy. If you have a bedside clock, turn the clock face away from you or put it someplace where you cannot see it.

Instead of marking off the minutes, use your “mind clock” to estimate how long you have been awake.   

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Do: Leave the room and do something else

If you feel that more than 20 minutes in your mind clock has passed and you’re still wide awake, get up from the bed and move to a chair, couch, or go to another room entirely (but NOT to the kitchen for a midnight snack). You don’t want to associate your bed with sleeplessness. Do a boring, low-key activity using low lamplight, like reading (not an e-book), coloring, knitting, or listening to soft music. Keep yourself occupied until you’re bored enough to fall asleep again.

Don’t: Look at social media or turn on the television

This is not the time to catch up on your favorite TV series, because it will keep you up when you should be looking for ways to wind down. Neither do we recommend doing anything with your smartphone, because the phone emits blue light which can disrupt your circadian rhythm (your body’s sleep-wake cycle) and inhibits melatonin production (the hormone that also regulates the sleep-wake cycle). If you scroll through social media, you might inadvertently come across distressing news or receive work-related messages – all of which can be potential sources of stress and make it more difficult for you to go back to sleep. 

The next time you find yourself wide awake in the middle of the night, don’t panic. Instead, do relaxing activities so you can return to a state of drowsiness. But if you experience insomnia for more than a month, or if the lack of sleep starts interfering with daytime activities, it’s time to seek the help of a medical professional. 

Chronic insomnia affects up to 20% of adults. Many adults don’t seek treatment for it. Seek medical advice if you experience symptoms that last longer than a month or so. Ditto if lack of sleep interferes with your daytime activities.

—

Written by Jac of MindNation

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Featured Mental Health 101 Self Help

Coping With Coronavirus Anxiety

2020 is the year of COVID-19 and the virus shows no signs of slowing down. It has claimed lives, closed down businesses, and upended our daily routines. Everyday we watch the news in the hopes that a vaccine has already been developed, but until that happens many of us are left in a state of perpetual helplessness and anxiety. These feelings are understandable as they help keep us mindful and safe, but they also need to be managed so that they do not keep us from enjoying our lives. Here are six suggestions:

1.  Limit your exposure to information about the pandemic. Incessantly consuming news about the virus outbreak heightens and perpetuates anxiety. Rather than looking at the news channel all day, define specific times of day to watch the news or read updates. 

2. Do things to lessen anxiety. Exercising, meditating and journaling are all good strategies for managing your anxiety levels.

3. Indulge in distractions. Reading a book, doing a puzzle, watching a movie, or playing a board game can help take your mind off the pandemic, even for just a little while. 

4. Maintain a daily routine. If you live in a country that still has quarantine policies in place, odds are your typical daily regimen has been disrupted. Even if you are isolating at home, try to develop and keep to a revised routine. Predictable schedules provide a semblance of control and can ease anxiety. 

5. Drink moderately. While consuming alcohol may relax you, it’s not a good long-term strategy. Many anxiety-sufferers report surges in anxiety the day following consumption of alcohol. 

6. Consider professional counseling. Psychotherapy can be very helpful during times of extraordinary stress. Having a trained third party who can help you develop goals and support you as you learn to manage your struggle is highly important. Many mental health professionals and organizations have moved their operations to a telehealth format, which means you can seek help while practicing social distancing. 

MINDNATION IS HERE

Need someone to speak to? MindNation psychologists are available 24/7 if you need someone to talk to. Book a teletherapy session at bit.ly/mn-chat.

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8 Ways To Protect Yourself From Cyberbullying

Cyberbullying is defined as the use of electronic communication to torment a person, typically by sending hurtful or threatening messages. Other forms of cyberbullying include:

  • Posting sensitive, private information about a person for the purpose of hurting or embarrassing that person
  • Pretending to be someone else in order to make that person look bad and/or to intentionally exclude someone from an online group
  • Making cruel websites about a person
  • Spreading rumors online or through texting

Celebrities are the most common victims of cyberbullying because of their heightened online presence, but anyone with a social media account can be a target – men, women, and even children. 

If you are being attacked online, it can create anxiety and stress and even possibly lead to panic attacks and depression. Your self-esteem, confidence, and social skills can also be affected. But don’t worry, there are ways you can restore some control over the situation. Below are 10 steps you can take if you are being cyberbullied:

  1. Do not engage. Those who cyberbully want you to react. But if you respond angrily, the one doing the bullying may feed off of that response and continue (or even escalate the severity of) the cyberbullying. Plus, there could be consequences for your response – they might turn the tables and accuse YOU of bullying them.
  1. Block/delete/ban the bullies. Out of sight is out of mind. But if the bullying still persists, proceed to step 3. 
  1. Take screenshots of everything. Before you report the bully, keep evidence of all content (pictures, texts, emails, tweets, status updates, blog posts) that the person has sent or posted about you. You can even make screen recordings of Snapchat, Facebook, or Instagram Stories. You will need them as evidence when you proceed to step 4. 
  1. Report it to your employer or the police. If the person harassing you is a co-worker, then your employer needs to know about it because it is preventing you from doing your job. If threats of physical harm are made, or if the cyberbullying starts to get more dangerous, you can file charges with the police.

5) Report the bullying to the site or network on which it occurs. Every reputable website has a “Report” feature that allows you to tell them about behaviors that violate their terms of use. Guilty parties will then be banned. 

6) Tighten up your privacy settings. Make sure that only those personally known to you have access to your content. If this still fails, proceed to the next step.

7) Change your profile on social media. Set up a new online account completely. Use a different name, photo, and even contact details.

8) Talk about it with someone. Talking to someone about what you are going through, even if it is just to vent, can be very therapeutic. They might have gone through similar situations and could be able to give you advice. If you think you may be experiencing overwhelming depression or anxiety, seek out counselling. 

Never tolerate cyberbullying. Even a short duration of being a cyber-victim can impact your mental well-being. By taking the steps above, you can take back your right to live peacefully and safely. 

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How To Help A Friend With Mental Health Challenges

5 things you can do to support a friend with mental health challenges. And 4 things you don’t have to do. 

Everyone knows how to take care of a friend who has the flu or a sprained ankle; but what do you do if she says she is depressed, stressed, or not acting like herself? 

While it can be very scary, confusing, or awkward when a loved one has a mental illness, all the more we need to give our extra love and support. Research has confirmed that support from family and friends is a key part of helping someone who is going through a mental illness. Not sure what to do? Below are some ways you can be a good friend to someone who is struggling:

  1. Listen without making judgements. 

People who are going through difficult circumstances most likely feel very alone, so just having a sounding board or a shoulder to cry on can already be a tremendous help. You don’t have to pretend you feel the same way as your friend; just saying “That sounds hard” is already enough because it conveys to your friend that you are validating her feelings, and that what she is going through is not an overreaction. 

  1. Ask how you can help. 

Sometimes help can be in the form of taking on extra tasks on your friend’s behalf, or offering solutions to the problem. But if you don’t know exactly what she needs, don’t hesitate to ask. It shows you care and takes the guesswork away.  Another way to help would be to encourage her to seek professional advice, or, if she is not yet ready, refer her to practical information or resources online.

  1. Understand her limitations. 

If your friend is angry with someone, don’t push her to make amends right away If she is depressed, don’t expect her to go out with you every time you invite her. Give her time and space to sort through her feelings, but check in every once in awhile to make sure that the emotions do not escalate into something more negative.

  1. Don’t gossip. 

People are afraid to open up about their mental health problems because they worry that others might begin to regard them in a negative light. So if a friend confides in you, respect her trust and keep the conversation between yourselves. However, if she starts talking about committing dangerous acts or inflicting self-harm, consult a family member or a professional immediately. 

  1. Offer distractions. 

Listening and offering advice is good, but you don’t have to talk about her mental health every time you are together. Share what is going on with your life, talk about something you’re both interested in, or do other fun and energizing activities together to take her mind off her problems. 

Things you DON’T have to do:

Resist the urge, however, to be wholly responsible for your friend’s mental health condition. When supporting someone who is going through a difficult time, here are some things you are not obliged to do: 

  1. Be available 24/7
  2. Put yourself in danger to watch over your friend
  3. Feel guilty if things are going well for you
  4. Stay in the relationship if it is no longer working for you

Always remember that your own health and well-being should come first. If your friend’s condition is too much for you to handle, or if she is threatening to commit suicide or harming someone else, the best thing would be for you to take a step back and refer her to a mental health professional help right away. 

MINDNATION IS HERE

Does your friend need someone to speak to? MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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5 Ways To Build A Healthy Body Image In Children

Self-acceptance starts at home.

Previously, we talked about how adults can develop body positivity. But because body image concerns can begin as early as childhood, it’s also important for parents and other adult role models to promote a positive body image to the younger generation

Why? Studies have shown that young people with a positive image of themselves grow up to be more confident individuals. They are more likely to succeed in their goals because they do not spend time worrying about calories, food, or weight. On the other hand, kids with negative body image feel more self-conscious and anxious. They are at greater risk for excessive weight gain, eating disorders, depression, and other mental health issues. 

Here are the things you can do cultivate body positivity in your children: 

  1. Be a good role model

Children pick up cues from their parents, so be conscious about the way you talk about bodies to your children. Does she see you constantly stepping on the weighing scale or measuring your waistline? Do you often complain about how certain clothes make you fat? If yes, your child might begin to become conscious of her appearance as well. 

How about how you describe others? Do you often describe relatives and friends as “the fat one,” “the one with bad skin,” or “the sexy one”? Refrain from doing so, or, if possible, make positive comments about people of all shapes and sizes or point out other forms of beauty. 

  1. Stop obsessing about numbers. 

Instead of focusing on a target weight or clothes size, aim to live a healthy and active lifestyle. This means encouraging kids to play instead of “working out,” and eating balanced meals instead of “dieting.” This teaches kids that taking care of their bodies is more important than needing to look a certain way. 

  1. Praise strength over sexiness.

Show like “American Ninja Warrior” and “The Titan Games” showcase people of different shapes, sizes, and color doing amazing feats of athleticism. These are the people your children should be emulating.

  1. Watch out for body shaming. 

No one is perfect, but if you look at the comments on social media you would think that everyone should be perfect lest they get teased or bullied. Tell your child to either ignore these nasty comments, or, if she’s old enough, to respond simply with “I try not to talk negatively about bodies” or “What a weird world we live in where people feel they can judge each other’s bodies.” 

  1. Educate them that there is no such thing as the “perfect body.”

Help your child be more critical and observant. Explain to them that the pictures of models they see on tv, magazines, or online have been retouched or changed so that the bodies appear “perfect.”

Remember that a healthy body image begins at home. Focus on healthy living and not on outward appearances, so that your child will grow up confident and comfortable in her own body. 

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Mental Health 101 Self Help

6 Ways To Support Someone Who is Unemployed

Losing one’s job can be emotionally devastating. If your friend or family member is going through such a difficult time, below are some ways you can help their mental health.

The COVID-19 pandemic has rendered millions of people all over the world laid off, and chances are that one of them is someone that you personally know. 

If your friend or family member is suddenly unemployed, it’s normal for you to feel concerned but unsure of what to do or say to make them feel better. Below are some things you can do:

  1. Don’t be in a rush to cheer them up

We feel bad if a loved one is in despair, so our first instinct is to try to lift their spirits up. But saying things like “Everything will be all right” or “I’m sure you’ll find a job soon,” is not the way to go because it will seem as if you are telling them to brush aside the hurt, anger, and sadness that they are feeling inside and put on a happy face right away. Remind them that it’s okay to not be okay. 

  1. Instead, offer a listening ear. 

Your loved ones may be hesitant to open up because they think that others will look down on them or will regard them as a burden. Or they may feel that no one will understand what they are going through. So take the initiative and give them a call or send a short text. Say something as simple as “I know this is a rough time for you but I want you to know that if you need to talk, I am here for you.” Then if they take you up on the offer just quietly listen and validate their emotions (i.e. “That sounds hard.”) Do not offer advice unless they expressly ask for it. 

  1. Don’t blame.

One of the worst things to do is to blame the person for being unemployed. Bringing up past mistakes (“You got yourself fired because you did not work hard enough”) or labeling the person (“You really can’t keep a job”) will only make them feel much worse. This is a rough time and they need your support, not additional negativity. Even if you think your criticism is constructive, it will not help the current situation. 

  1. Don’t nag.

There is a difference between encouraging your friend or family member to be more active in searching for a job and putting undue additional pressure on them. Nagging them to submit resumes, follow-up applications, or hold practice interviews will only add stress to an already stressful time.  

  1. Instead, reward small accomplishments. 

Notice the positive steps your loved one is making and say things like “It’s good you were able to send out five applications today,” or “Congratulations on getting a call-back.” Also give praise if your friend does healthy activities not related to work, like taking up a new exercise regimen or embarking on a home improvement project. By focusing on the positives, you acknowledge their efforts as well as build their self-confidence.

  1. Offer distractions

Plan activities together that will help them temporarily get their minds off their job worries, although be mindful of their budget concerns. Take a walk around the block for some fresh air or exercise, or plan a virtual game night with friends. Just because they are unemployed does not mean they no longer deserves to rest or relax. 

Keep in mind that being unemployed is a hard time for your friend or family member. Don’t let stress, anxiety, or depression take over their life. Take the lead in supporting their emotional well-being and remind them to take care of their physical health too. Only then will they be strong and confident enough to move on to the next phase of their life. 

MINDNATION IS HERE

Does your friend or loved one need someone to speak to? MindNation psychologists are available for teletherapy sessions 24/7. Book a session now thru bit.ly/mn-chat.

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8 Ways To Have A Healthy Relationship With Your Body

Body image is defined as how you think and feel about your body. Having concerns about how you look is not in itself a mental illness, but a negative body image can trigger a range of problems such as putting you at higher risk for depression and eating disorders. 

Here are some steps you can take to develop a healthier body image:

  1. Treasure what your body can do. Every day, your body works tirelessly to let you eat, breathe, sleep, laugh, play, dream, have sex, earn money, etc. Be thankful for this amazing body.
  1. Make a list of the 10 things you like about yourself that have nothing to do with your weight or appearance. Refer to this list every day, so that you will feel good about yourself regardless of how you look. 
  1. Remember that true beauty is not skin deep. Beauty is a state of mind. The most charismatic people in the world are not necessarily the most physically attractive; instead, they are the ones who feel good about themselves, and therefore radiate a sense of confidence and openness that makes others gravitate towards them.  
  1. When you look at the mirror, don’t nitpick. Don’t focus on specific body parts and what is wrong with them; instead, see yourself as you want others to see you – as a whole person. 
  1. Have good role models. Surround yourself with body positive people. It will be easier to feel good about your body when you are with friends who have a healthy body image. 
  1. Search for body positive affirmations online. Then print them out and post them where you can see them often. The next time you feel bad about how you look, refer to these mantras to pick yourself up. 
  1. When choosing clothes, pick comfort over trends. Everyone’s body built is differently, so the outfit that looks good on a supermodel or your co-worker will not necessarily look as good on you. Instead, choose clothes that flatter what you already have; when you are comfortable, you will feel good and confident. 
  1. Watch what you see on social and mass media. Photographs can be manipulated to look good with the aid of proper lighting, filters, and Photoshop. People can also change the way they look through shapewear, makeup, and hair extensions. Don’t feel envious or sad; be aware that what you see is not necessarily what is real. 

Transforming negative thoughts into a positive body image will not happen overnight. Let the list above guide you in taking small steps towards a healthier way of regarding your body. Hopefully one day, you will embrace the body that you naturally have and feel better about yourself.