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According to research, many people are dissatisfied with their bodies. Women tend to suffer from these issues more than men, and it was found that ¼, i.e., 28 % of the women suffer from moderate to severe body image issues in India. Most of these women are dissatisfied with their facial features, body weight, shape of their thighs, breasts, buttocks, or other body parts.
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Ms Dhannya Ittymathew

Counselling Psychologist
15 years of experience
In this crucial era for mental health, many once-neglected concerns are now gaining the attention they deserve. This shift has led to increased awareness, destigmatization, and improved access to support and resources for those affected. My journey in this field began in 2004, after completing two PGs, an M.Sc. in Psychology, and an MSW in Medical and Psychiatric Social Work. Working in this area is my passion. Witnessing individuals achieve their full potential brings me immense joy and fuels my drive to be a part of their transformative journey. My dedication to this field is deeply personal as well. My own beautiful and inspiring daughter, who is on the autism spectrum, continues to amaze me with her beautiful poems and paintings. Witnessing her creativity and resilience has further motivated me to support individuals with diverse abilities and challenges. Over the years, I have worked with individuals diagnosed with various mental health challenges, including depression, anxiety, OCD, PTSD, personality disorders, phobia, anger, postpartum depression, and autism spectrum disorder. Additionally, I have experience working with cancer patients, the geriatric population, and those with lifestyle disorders. My expertise also extends to helping individuals navigate breakups and relationship issues. I firmly believe in exploring issues in-depth and creating tailored programs based on each person's unique needs. In terms of certifications, I am trained in Mindfulness-Based Cognitive Behavior Therapy, Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and counseling skills. My therapeutic approach revolves around active listening, organizing thoughts, and fostering a non-judgmental and accepting environment, which can be truly transformative. I have actively advocated for stress management, positive attitude, communication skills, anger management, change management, and goal setting for life. Being part of these initiatives allows me to contribute positively to the well-being of individuals and communities. In conclusion, I am committed to making a difference in the lives of those I work with, and I am determined to continue supporting individuals in their journey toward mental well-being and personal growth.
Fri, Sep 6, 11:00 am IST
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Ms Akanksha Sharma

Clinical Psychologist
4 years of experience
My therapy sessions focus on helping individuals discover their authentic selves and live an empowered life. Hi! I am Akanksha, a Licensed Clinical Psychologist who believes in creating a safe and compassionate space for individuals to process their thoughts and emotions. I understand that there are some situations in life that can cause deep emotional wounds and further lead to unpleasant feelings and unhealthy thought patterns. So, in my sessions, I strive to create a space where every individual can express themselves freely, without any fear of judgment, and further learn to work on their emotional wounds while navigating the challenges of life. I have an experience of 4 years of working with more than 1000 individuals from varied social identities (age, gender, sexual orientation, religion, and social class). I provide psychotherapy to individuals of 18 years and above for mental health concerns such as anxiety disorders, mood disorders, managing painful emotions, low self-esteem, coping with relationships, and work stress. As a psychotherapist, I employ a client-centered, trauma-informed, and existential lens to therapy. My therapy techniques are derived from Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, Inner Child Work, and Humanistic therapy. In essence, my aim as a therapist is to guide individuals toward embracing their true selves and empowering them to lead fulfilling lives armed with effective coping mechanisms.
Wed, Sep 4, 12:45 pm IST
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FAQs

Mental Health Care to Improve Your Self-Image

So, what exactly is body image? Let's understand this further. It refers to how you perceive yourself. It also includes having an assumption about how other people perceive you. This is often influenced by friends, family, society, pop culture, and media.
To decide whether you have a positive or negative image of yourself, you need to ask yourself a certain set of questions. These questions include - "What thoughts are triggered within you when you think of your body? Are these feelings positive or negative? Do you see your body for what it is or wants it to be? Are you happy and accepting of your current body weight, shape, or size?"
This can lead to low self-esteem and cause a lot of mental health disorders like anxiety, eating disorders, depression, etc. This can even impact your daily life and relationships adversely. Hence, it's important to reach out to a mental health professional who can help you cope with this issue.

Major Causes

There are a lot of causes that trigger this in a person. These include:
  • Having a relatively low or high body weight compared to their height.
  • Having faced bullying as a child for body weight, shape, or size.
  • Having faced body shaming and criticism from friends, family, and peers.
  • Being called ugly, fat, thin, etc., by the people around you.
  • Being overexposed to social media can make you feel bad about your appearance.

Dealing with Negative Thoughts About Your Appearance

All the techniques and steps taken on the outside will amount to nothing if you don't fix the negative self-talk that goes in your mind. You need to be aware of the negative self-talk you might find yourself indulging in repeatedly.
You might have negative thoughts about your body when you stare at yourself in the mirror. It might seem like your body is full of flaws but know that it is far from the truth. You must identify and reframe your negative thoughts as soon as they arise.
Here's how you can replace your negative thoughts with positive and more accepting thoughts:
  • Negative thoughts - I look so ugly.
    Replacement thought - I am not satisfied with how I look today, but it's okay to feel like that sometimes. Everyone goes through it from time to time. My looks do not determine my self-worth.

  • Negative thought - I hate my body.
    Replacement thought - My body isn't perfect, but it does so much for me. It has helped me come this far in life. It deserves my respect, kindness, and compassion. Hence, I'll treat it with respect.

  • Negative thought - I hate my round thighs, flabby arms, and rounded belly. They look so ugly.
    Replacement thought - My legs have helped me walk whenever and wherever I want. My arms allow me to hug my loved ones whenever and wherever I want. My stomach helps me digest and assimilate my food. It helps me take in all the vital nutrients from the food and provides me with much-needed energy.

  • Negative thought - Everyone else looks more beautiful than me.
    Replacement thought - I am so much more than my looks. I will focus on that aspect of me that has nothing to do with my looks. I have so many unique qualities that set me apart from others. I am unique, and there is no need to compare myself with others.

Tips for Body Positivity

To tackle this problem, you need to embrace body positivity. But what exactly is it? Body positivity refers to a concept that believes everyone deserves to feel good about their bodies regardless of the societal standards of ideal body shape, size, and appearance.
  1. Practice Gratefulness - An attitude of gratitude helps you deal with these issues. Because it enables you to focus on "what you have" rather than "what you don't have." Once you inculcate this habit, you'll realize all the amazing things your body does for you to keep you alive.

    Make a gratitude list of everything your body does for you and read it daily. You can also write a gratitude letter to your body, honoring everything your body does for you. This practice allows you to drop the criticism and helps you step into the power of self-love. Do this practice every day, especially when you catch yourself criticizing your appearance.

  2. Say No to Dieting - Dieting has become more of a norm these days, especially for women. Nowadays, dieting culture isn't just restricted to adults. Even young children, as little as 5-year-olds, are found to be dieting these days. So what's the solution?

    Understand that dieting will not make you feel good about your body. You can not subject your body to extreme diets in the hope of feeling good at reaching your desired weight or body shape. Sadly it doesn't work like that.

    You need to feel good about your body now. You need to accept it for everything it does for you. Remember that dieting can hamper your self-esteem even more. Instead of dieting, try mindful and intuitive eating. Stop counting calories and have everything in moderation. Remember that there is no good or bad when it comes to food.

  3. Take Time Away From Social Media - Avoiding social media is crucial when dealing with these issues. Be careful with the type of accounts you follow on social media, as it adversely affects your mental health. So, stop following all of the social media accounts that make you feel bad about your body. Refrain from spending time on social media as much as possible.

    Also, you need to understand that what you see on social media is not a reality. The images you see there are photoshopped to look perfect. The supermodels you see on Instagram with perfect bodies are subjected to extreme diets and rigorous lifestyle regimes to achieve that perfect body. This can help you in changing your mindset around your body.

  4. Be Kind to Yourself - You might have spent years beating yourself up. Try practicing being compassionate to yourself instead. Spend less time criticizing yourself and more time appreciating yourself. Self-compassion can help you when you struggle with the critical voice in your head.

    But don't be hard on yourself if you aren't able to practice it well in the first go. Be gentle with yourself. Know that it takes time to build the muscle of self-compassion. So, whenever you criticize your body, talk to yourself as you would talk to your best friend.

  5. Make a List of Things You Love About Yourself - This is probably one of the most powerful tips to help you overcome negative body image. If you have indulged in self-hate for long, you tend to fixate on everything you hate about your body. It can be the shape of your nose, your flabby arms, or the shape of your butt.

    But what if you do the opposite? What if you focus on everything you love about yourself! What if you try making a list of everything you like about yourself! It can be anything from your crooked smile, the curves of your body, to even the kind of person you are. The trick here is to focus on the good and acknowledge yourself for the person you are. Know that you aren't defined by the shape of your body or the number on the scale.

Find Help From a Licensed Therapist Who's Right For You

Finding the right therapist is crucial when dealing with body image issues. The right therapist is the one with whom you can establish a bond so that it becomes easy for you to open up about your issues. But this may take some time. You may need to give at least 3 to 4 sessions with a therapist to build that connection and trust.
If you struggle to form a connection with them even after 3-4 sessions, you can switch to another therapist. You can find the list of various therapists on our website. You can easily choose from the various specialists with specific qualities you may be looking for.

Schedule a Virtual Psychotherapy Appointment with a Counsellor Today

If you have been suffering from a negative body image for quite some time, it might be time to consider getting help from a trusted Psychotherapist. We at DocVita have various specialists that help you manage and cope with your stress better. Simply hop on to DocVita and book your first session today!