5 Tips for Shopping When You are Struggling with Body Image
It’s that time of year again: The time when shorts come out of the drawer and we pull out the swimsuits in hope of feeling the sun on our skin. Dread can often accompany this time of year, if you struggle with negative body image. Negative body image can impact much of the summer, especially when it comes to buying new summer clothes. Below are some tips to help you make it through the summer season of shopping for tank tops, shorts, and the swimsuit of your dreams if you are currently struggling with feeling good in your skin:
Use the buddy system
You don’t have to go it alone! Take a trusted friend shopping with you and be clear about what you need in terms of support. Do you want someone else’s opinion on what you pick out or are you simply looking for moral support outside of the dressing room? Either is fine, but make sure you voice this at the outset.
2. Eat normally before and after your shopping trip
It may be tempting to eat differently either before shopping or afterwards. This is not in your best interest. Have a normal meal before you go shopping. You will need energy to make it through the mall and we think and make decisions best when we are well-fueled. Avoid the temptation to alter your diet in efforts to change how your body may look in clothing. This will only lead to increased negative thoughts and discomfort in any clothing items you do buy while restricting. Likewise, avoid “compensating” or changing how you eat after shopping, regardless of how the trip went.
3. Pick out multiple sizes to take to the dressing room (or have your support person do that for you)
Make sure you enter the dressing room prepared. I often encouraged clients to take three sizes into the dressing room with them (the size you predict needing, and then a size up and a size down). It’s good to have options when getting undressed in the first place and this saves you from having to leave the room multiple times to bring back more. If you struggle with the numbers (I know, sizing is the worst!), ask your trusted support person to pick out varying sizes for you and hand you the items without telling you what they are. Which leads me to tip number 4….
4. Put the clothing on without looking at the tag and decide how you feel based on physical comfort
If you are focused on the number, you are less likely to be able to make a good decision about how the piece of clothing feels on your body. This can lead to buying things that are uncomfortable just because you wanted to buy something with a certain size on the tag. I also encourage clients to put clothing on facing away from the mirror, do a body scan in regards to comfort, and THEN turn around to have a look. This keeps you from being biased about the look before you even know if you like how it feels. Remember, we are going for comfort over aesthetic.
5. Give yourself grace
I know this one is easier said than done. However, it is important. I encourage you to go in with no expectations and look at the experience as simply an act of honoring your body and practicing being present. You don’t have to buy anything and the less pressure you put on the day, the less stressful it will be. Shopping can be difficult when struggling with body image. It will take practice. Allow yourself the space to remember and process that.
If you remember nothing else I hope that you will remember that clothes are made to fit our bodies, not the other way around. Your worth is not determined by what size is on the tag of your clothing. Happy shopping!
Telehealth or in-person therapy: Which is the best fit for you?
Since 2020, many things have shifted in the therapy world to accommodate an ever-changing climate of unpredictability and chaos. One of these changes has meant doing therapy like we have never done it before- via a screen. Sure, some therapists have done phone sessions long before 2020 when the need arose, but conducting therapy via telehealth was a new endeavor for therapist and client alike.
Three years into the pandemic, many therapists have returned to in-person sessions, while others have opted to stay virtual for various reasons. This leaves many clients with the question of how to proceed and which medium to choose. So, which is better: in-person sessions or telehealth?
The answer lies in what is most important to the individual client. Let's go over a few pros and cons of each.
Pros of Telehealth:
Convenience
Telehealth means no commute to a physical office and can be worked into the day with ease.
Accessibility
For clients that live in rural areas, telehealth can provide options for types of providers that may not be available in their geographical area.
Flexibility
If one isn’t feeling well or the weather is questionable, sessions can be switched to telehealth with ease.
Perception of security and emotional safety
For clients struggling with agoraphobia or social anxiety, conducting a session from the comfort of one’s own home may be preferable.
Pros of In-Person Sessions:
Relationship factors
For some, being in the room with another human feels more personal than talking to a screen, leading to the possibility for more vulnerability and better rapport.
More controlled setting
In a therapist's office there is less chance of dogs barking in the background and no notifications going off in the corner of a laptop while doing a session.
Ability to see body language
Being able to see body language allows us to communicate in ways we may not initially realize.
Hands on exercises
Many therapeutic exercises (such as sand tray) cannot be conducted as effectively without the client in the office.
While there are benefits of both formats, there are also downfalls. It is worth taking a look at those, as well, to make a well-informed decision.
Cons of Telehealth:
Potential for connectivity issues
Internet connection is unpredictable at times, leading to dropped calls or spotty sound.
Privacy concerns
While therapists are responsible for this providing a confidential space on their end, this can be more difficult for clients participating in therapy in their own home.
Cons of In-Person Sessions:
Commute
It is inconvenient, or sometimes impossible, for clients to commute to sessions.
Many therapists provide both virtual and in-person session options. Which you choose is truly a personal decision. Progress can take place in both telehealth or in-person sessions. Talk to your therapist for help in deciding which format will best meet your goals.