Your body image is how you think and feel about your body. Poor body image is common in Western cultures that emphasize perfect young bodies. To improve your body image try the 6 steps of ACCEPT. Use 3 by 5 cards to make ACCEPTance cards for each step of ACCEPT.

ACCEPT: Acceptance

Acceptance means willing to learn to like your body even with all your imperfections. Ironically a positive body image actually makes it easier to change your body. An acceptance statement is a commitment to learning to accept the body you have right now. An example of an acceptance statement is; "I am working on losing weight to improve my health but I can accept my body at my current weight."

ACCEPTance card #1: Write your own acceptance statement. Put your acceptance statement on a 3" x 5" card.

ACCEPT: Caring

Caring for your body physically will help you feel better about your body. Examples of body caring activities include:

 

• Relaxation exercises.
• Getting a pedicure or manicure.
• Getting your hair done.
• Taking a hot shower or a bubble bath.

ACCEPTance card # 2: Make a list of body caring activities you enjoy and commit to doing at least 3 body caring activities each week.

ACCEPT: Compliments

Many of us get compliments about our appearance but dismiss them or turn the compliment into a body put-down. When you receive a compliment accept the compliment as it is given. Don't take away from the compliment by turning the compliment into a body put down. An example of turning a complement into a put down is “she said I looked good but how can she say that when I'm fat?”

ACCEPTance card # 3: Write down the compliments you receive as the compliments are given without changing the compliments.

ACCEPT: Education

Educate your body by saying nice things to yourself. Stand in front of the mirror and talk to your body. You can start by saying nice things about the features you like the best. For example, if you like your hair, you might say, “I have great hair.” The education shouldn’t be just about how your body looks but should include statements like, “My legs feel strong” or “My hands can do a lot of things.”

ACCEPTance card # 4:

Make a list of body education statements. After you have your list, go to the mirror and educate your body by talking aloud to it. It might seem strange at first, but for most people, talking aloud adds to the power of this exercise. Do this once a week.

 

ACCEPT: Pursuit

Pursuing a healthy body means eating, exercising and getting enough sleep. Follow these simple rules:

• Eat regularly: eat three meals a day. If your eating is unhealthy work on improving the way you eat. A food log can help and there are many good book on healthy eating that can help you pursue your healthy eating goal.
• Exercise: exercise at least 3 times a week and increase your daily activity by taking stairs and finding ways to walk more during the day.
• Get enough sleep: eight to ten hours of sleep each night is ideal for most people. There are many simple rules you can follow that will improve your sleep like going to bed at the same time every night. If you struggle with poor sleep take advantage of one of many good books on improving sleep to learn more about how to improve your sleep.

ACCEPTance card # 5: Make a card with the three pursuit rules. Work every day to follow these important rules.

ACCEPT: Talking Back

Internal negative body talk is a common habit many of us engage in. An example of negative body talk is, “I can never be attractive because I'm fat.” Talking back to your negative body thoughts will help you build positive body image. Write down your internal negative body talk on the chart below.

 

Talking Back
Negative body talk	Talk back with this
Example: "I can never be attractive because I am fat."	Example: "Attractiveness is about a lot more than what I weigh. My body has many attractive features like curves and strong legs."

 

ACCEPTance card # 6: Write down your talk back statements on a 3 by 5 card.

You should have 6 ACCEPTance cards. Use these cards to work on ACCEPT each day. Before you know it your body image will be more positive.

Guest blogger Doreen A. Samelson Ed.D., MSCP is the author of Feeding the Starving Mind: A Personalized, Comprehensive Approach to Overcoming Anorexia and Other Starvation Eating Disorders.