How to Stop a Body Dysmorphia Spiral
Dear Kittens,
When my old friend, Body Dysmorphia, pays a visit, it often feels like a familiar merry-go-round ride, where I buckle in and let the wave of self-loathing envelop me. Over the past couple of days, this unwelcome guest has returned, but this time, I've been using new tools to interrupt the pattern.
I want to share my experience with you in real-time, in the hope that it might offer solace when you're feeling overwhelmed. Understand that our struggles may differ, but the pain is universal.
My tactics, I believe, are applicable to various facets of self-depreciation, regardless of the path you're on. Before I proceed, I want to acknowledge that talking about this can be triggering, so please read this when you feel ready.
For me, the overwhelming feelings weren't hitting me directly. They were side effects of stress and feeling overwhelmed. Instead of letting it consume me, I asked myself: What is overwhelming me, and what can I do to slow it down?
I took a moment to sit down and jot down the incessant thoughts swirling in my mind. Work tasks, seemingly small yet accumulating into a looming burden, dominated my concerns. The feeling of not getting enough done throughout the week haunts me. Alongside this, the responsibility of caring for a special needs kitten added to the pressure in the sense of making sure she has the best care.
The recent invitation to participate in a New Year's Eve Burlesque Show became a prominent trigger, intensifying my mental struggle. This is a HUGE and exciting event for me, and I am so honored to have been asked. I've been embracing a fitness routine in preparation for a June performance, but with this new invitation I feel I do not have enough time, making my self-destructive patterns want to take over.
To regain control, I compiled a list of tasks and crafted a weekly plan. This simple act proved immensely helpful.
I questioned: What small actions could I integrate into each day for movement, emphasizing the importance of self-love?
While movement plays a pivotal role in my well-being, it's crucial not to let it morph into an intense workout fueled by body worries. The key is understanding better—I don't have to starve myself or engage in extreme workouts. Instead, I focus on small, healthy daily practices that contribute positively to my well-being. This includes avoiding foods that cause inflammation, a practice beneficial for both physical and mental health.
Taking these steps allows me to prioritize my health without falling into destructive patterns.
Remember, you're doing amazing on your path. Don't be too hard on yourself. You can't hate yourself into change, but you can love yourself into evolution.
Before you spiral, stop for a moment and ask yourself these things:
What emotions are coming up for me right now? What am I feeling?
Acknowledge and identify the emotions that are surfacing. Understanding your feelings is the first step towards navigating them.
What physical sensations are happening to me?
Tune in to your body. Are there physical sensations like knots in your stomach, a pounding head, or a tight chest? Understanding these sensations helps connect your mind and body.
What is the narrative I am telling myself, and what set it off?
Explore the story you're telling yourself. Identify the triggers that set off negative narratives. Recognizing these patterns is key to disrupting them.
What can I do right now to improve my situation?
Empower yourself with action. Identify small, manageable steps you can take to improve your current situation. It could be as simple as taking a short walk or practicing a brief mindfulness exercise.
What does my body do for me that I love?
Celebrate the positive aspects of your body. Recognize the incredible things your body does for you, whether it's dancing, breathing, or any other activity that brings you joy.
What is something that will not help my situation right now?
Be mindful of behaviors that won't contribute positively to your well-being. Avoiding harmful actions is as important as taking constructive steps.
I hope these first steps give you a great start. If you have any questions I’d love to dive deeper with you on anything you need. I love you so much, you deserve a great love for yourself.
Xoxo,
Roxanne Ryan
