COVID19 And Body Image

We are nearing the one year mark of living in this pandemic. Jokes have gone around about the “Quarantine Fifteen,” but let’s talk about how this is impacting your mental health. Bodies naturally change as they endure stress, we as a society have been in a state of constant stress. 

You may have gone from having a daily routine and structure, including of activity mapping and planning out meals, workouts, and much more, to letting it all go completely. Not having to go into work for many instantly removed the need to get ready every morning, especially if you don’t have frequent daily video calls. With gyms partially or fully closed, you may no longer be able to stick to your exercise or activity routine. Your life has been turned upside down, you look in the mirror and see someone different and begin to criticize yourself.

This is normal. Your life has changes significantly, and you are no longer the same person. 

Not being able to maintain your Pre-Covid body and lifestyle may have led to some negative and even harmful behaviors, including negative self-talk, self-judgement, comparison, restricting or other disordered eating behaviors, substance abuse, etc.  Self-compassion, self-care, and acceptance is the antidote. 

If you find yourself struggling with some of these, please first seek care from a professional, such as a medical doctor or licensed therapist.  Then, let’s practice some self-compassion:

1. Practice joy by doing what makes you happy and feel good, at least once a day.  Try painting, crafting, DIY projects, redecorating, cooking, sewing, knitting, whatever inspires you and makes you smile.

2. Bring back the routine….. Get up on time in the morning, shower, brush your teeth, and put on a nice outfit that makes you feel great.

3. Nourish your body with delicious food.  Schedule in times of the day that you plan to eat.  Incorporating whole and fresh foods into your diet that include variety of tastes textures, and colors.  Try planning your meals out ahead of time, including creating a grocery list, shopping, and cooking.   Make sure to have many options in your panty and refrigerator, so there is no excuse to not eat. 

4. Regularly assess your hunger by practicing mindfulness.  Using all 5 senses, notice your bodies cues for hunger and fullness.  Eat accordingly.  Try ranking your hunger from 1 to 10.  Here is a great article with information about the hunger scale and how you can use it. 

5. Move your body in whatever ways feels good.  Walking, stretching, playing tag you’re your kids, have a dance party at home, practice yoga, pilates, or try a virtual kickboxing class. Social Media can be a great resource for inspiring movement.  Try these:  

   • Yoga With Adriene

   • Decolonizing Fitness

   • Popsugar Fitness

   • Hijabae’s Personal Training

   • Dance Church

   • Diverse Personal Training

   • Chair Workouts

6. Focus on you as whole individual rather just your physical attributions. Look at yourself in the mirror and speak out loud all the things that you love about yourself, such as “I am strong, I am determined, I am courageous, I am bold, I am kind, I am a good friend.”  Practice this daily.

Lastly, please be kind and gentle with yourself.  These are unusual times. You are living in a state of stress and worry, and it is okay to not be able to stick to your “normal” routine. Take time to honor your daily accomplishments, no matter how big or small the accomplishment.  Every accomplishment is worthy of your praise and love.

By Hira Moten, LMFTA