Body Image Workbook

By Alex Raymond, RD, LD, CEDRD Bobbi Boteler, RD, LD, CEDRD

Thanks for downloading our body image workbook! We hope this will help you
discover a more meaningful relationship with your body. I'm sure you know,
eating disorders completely disconnect us from our bodies and their signals.
And, in our culture, we are taught over and over again how our bodies define
our worthiness. A huge part of this body image journey is finding worthiness
outside of how your body looks. This workbook is a place to start.

We created this body image spectrum to show how body image, just like food,
isn't black and white. We don't either love our bodies or hate our bodies. And we
can exist in multiple areas of the spectrum at anytime throughout the day. If
you're struggling with your body image, it's nearly impossible to go from hating
your body to loving your body. It actually takes a lot of internal work and
intentional thought. The goal of this workbook is to lay some of that groundwork.
First, we'll talk about some definitions. Then, we'll get into some journaling and
self reflecting activities.

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments
Body Respect: Body respect is the first step to stop hating your body. In body respect,
you'll begin being kinder to your body and give it the nourishment and self care it
deserves. You don't have to love your body or like how your body looks in order to
respect it. How have you shown your body respect recently?

Body Acceptance: To me, body acceptance is getting to a place where you

understand the attempt to change your body may result in using disordered eating or
exercise behaviors. This doesn't mean you like your body, or even are accepting of
how it looks, but feeling more ready to move on from wanting to change it. This is not
"giving up" or "failing!" In fact, it's quite the opposite. You are beginning to see you
have a life and worth outside of your body's looks.

Body Appreciation: In this stage, you begin to appreciate what your body can do for
you. You begin to see your body has worth outside of what it looks like. Yes, you can
appreciate the physical things your body does. For example, your heart beats and your
arms hug. But, it's important to appreciate what your body does on a bigger scale.
Allowing you to be present in your life and with people you love.

Body Peace: Aah body peace. Here, you may begin to feel okay with your body and
even start to become at peace/okay with what it looks like. But, you know your body
doesn't define your worth. You might not feel totally confident in your body, but you've
accepted the fact, and are at peace with the fact, you can't change it.

Body Confidence: Many of us want to change our bodies in order to feel more
confident. Well, the good news is you don't have to change how your body looks in
order to become more confident in yourself. As you start to intentionally challenge
negative body image thoughts, you'll begin to notice an increase in confidence. In this
stage, you might notice confidence is somewhat based on how you think you look from
one minute to the next, but you're slowly starting to find being social and fun isn't
based on looks. You'll also find you're spending more time with people you love,
spending less time thinking of your body and wearing clothes you like and feel
comfortable in.

Body Liberation: Body liberation! Body liberation is finally breaking free from society's
body image standards. You are fully aware that your body doesn't define your worth
and you fully accept that. Sure, you may not totally love the way you look all the time,
but it doesn't matter. What your body looks like won't prevent you from engaging in
your life, finding love, a dream job, clothes shopping, traveling....etc. You can
appreciate all the little things your body does for you. Judgments about your body or
other people's body's may pop into your mind, but they are often ignored or easily
reframed.

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments
 Activity #1: Body Image Reflection

Start by taking a closer look at the body image spectrum and the descriptions of each
phase. Answer the following questions.

1. What are your initial thoughts on the spectrum? What would you change/add?

2. Where do you think you lie on the spectrum? Note: you can lie in multiple areas of
the spectrum or in between certain phases

3. What are your current challenges in body image? In other words, where are you
getting stuck in improving body image?

4. What are you hoping to happen as a result of improving body image?

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments
 Activity #2: Body Respect

As I mentioned earlier, body respect is the first step along this body liberation
journey. You don't have to love (or like) the way your body looks in order to
show it respect. Let's take a dive into body respect within the context of your
experience.

1. What does body respect mean to you?

2. How are you currently showing your body respect? (Example: eating regular
meals, taking a rest from movement, taking medications regularly, getting
adequate sleep).

3. What are other ways to show your body respect? (Even if you're not
currently doing them)

4. Is there anyone in your life who is a "body image role model?" Who smashes
beauty standards and eats intuitively?

5. How does your current perception of your body prevent you from or allow
you to showing your body respect?

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments
 Activity #3: How does your perception of your body run your life?

Our perceptions of our bodies often drive us to either engage or disengage in

certain moments in our lives. If we are having a "good body image moment,"
we might be more likely to participate, socialize, take risks, and more. On the
other end, if we are struggling with our body image, we are more likely to hold
ourselves back from participating in our lives. Let's take a look.

1. What are you missing out on because of your current perception of your
body?

2. Where have you taken risks in participating in your life regardless of body
image?

3. In what areas of your life would you like to increase engagement?

4. Name two ways you can challenge yourself and engage more in your life.

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments
 Activity #4: The Body Image Spectrum

Let's go back to the spectrum.

Think about what it would be like for you at each point on the spectrum. What
would you life look like? What would change? What would be the same?

What would need to happen for you to get to the next "phase?" What would
need to happen to eventually get to body liberation? This may be tough to
imagine, so it's okay if you're not sure or if it's tough to say.

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments
 Activity #5: Goal Setting

Use this page as it feels necessary. If you're not ready to "set goals"
surrounding body image. That's okay. Feel free to think about it and revisit.

List 3 ways you can show your body respect. Choose one as a "goal" for this
week.

List 3 ways body image gets in the way of your life. Choose one as a "goal" to
jump in and do this week.

Choose a day to wear an outfit that may feel uncomfortable to you. And outfit
that you wait to wear until you have a "good body image day." Perhaps this is a
pair of jeans. Jot down a few thoughts on how the day went.**Please note: if
the clothes are too small or too big, donate them. It's important to find clothes
that fit properly so you can enjoy wearing them.

List 3 negative body image thoughts that often pop into your head. How can
you reframe them?

What are you proud of? How can you practice this more regularly?

Website: couragetonourish.com
Phone: (301) 202-4532
Email: hello@couragetonourish.com
Location: College Park and Columbia, MD
We offer virtual appointments