5 Ways to Improve Body Image After the Holidays
By Dr. Jenny Sokolowski, Psy.D.
The holidays can be a time to celebrate with family, friends, and loved ones. But let’s be honest—stepping out of your usual routine can bring challenges, like comparing yourself to others or feeling overwhelmed by “diet talk.” If you’re feeling a bit off about your body after the holidays, you’re not alone. These feelings are normal and nothing to be ashamed of. Think of them as part of the natural ebb and flow of body image.
Below are some ways to decrease your body dissatisfaction after the holidays:
1. Be mindful of your social media use
Social media can be sneaky, especially after the holidays. Have you noticed your feed filling up with “new year, new you” posts or quick-fix diets? These messages are designed to play on insecurities and push unrealistic beauty standards. I recommend taking the time to curate your feed by unfollowing accounts that make you feel inadequate and following those that promote body diversity, self-love, and authenticity.
Try this: Next time you see a post, ask yourself: “Who benefits from this message?” and “Is this representation realistic or achievable?” Then adjust your following accordingly.
2. Focus on what your body can do and not what it looks like
Instead of focusing on perceived flaws, shift your attention to what your body does to keep you alive and well. Reflect on all the wonderful things your body does for you daily, like breathing, brushing your teeth, walking to the bathroom, and allowing you to watch holiday movies.
Try this: List three things you appreciate about your body each day that can help reframe negative thoughts.
3. Avoid the "Quick Fix" Mentality
Post-holiday diets and detox trends can be tempting, but they often promote unsustainable habits that harm your body and mental health. Instead, focus on nourishing your body with balanced meals, plenty of water, and foods that make you feel good. Remember, it’s about progress, not perfection.
4. Move in Ways You Love
Instead of punishing yourself with exercise, find activities that bring you joy. Whether it’s yoga, dancing, walking, or trying a new fitness class, moving your body in ways you enjoy can help you focus your attention and feel grateful for the way your body moves rather than your appearance.
Tip: Resist the January gym rush if it stresses you out. Start by finding activities you genuinely like. Many movement classes offer free first classes so give it a try and see if you like it!
5. Practice self-compassion
How you talk to yourself matters. Challenge negative self-talk by replacing it with affirming statements. For instance, swap "I need to lose this holiday weight" to "I enjoyed my time this holiday and it is natural for my body to change." Practicing self-compassion is a powerful tool for improving body image. Research suggests that self-compassion—treating yourself with kindness instead of criticism—can improve body satisfaction. A 2020 study in Body Image found that self-compassion exercises, like mindfulness meditation and self-kindness journaling, help reduce body dissatisfaction and increase self-acceptance.
Try This: Write a letter to yourself as if you were speaking to a friend, offering understanding and support about your body concerns.
Final Thoughts
Remember, body image is not about how you look but how you feel about yourself. Be patient with yourself as you navigate post-holiday feelings and focus on building a healthy relationship with your body, one kind thought at a time.
