Body neutrality affirmations are like any other body image or eating disorder tool—just one option to grab out of your toolbox. We love affirmations as a way to ground yourself during anxious moments and come back to reality when you might otherwise start spiraling.
The beauty of body neutral affirmations is that they can be powerful for everyone, whether you struggle with an eating disorder, disordered eating, or – body image dissatisfaction, which sadly most people do in our appearance-obsessed culture.
A recent survey asked more than 1,300 folks across the U.S. to describe how they view their bodies. Over half admit feeling pressure to maintain a certain body aesthetic, and 76 percent blame the media for promoting unattainable beauty ideals. From the diet culture messages all around us, to the internal narratives we harbor about ourselves, it’s hard to escape this constant noise persuading us to be at war with our own bodies.
Poor body image reinforces low self-esteem, which can make you more susceptible to extreme weight control behaviors.
In a society that normalizes—and even glamorizes—such behaviors, body neutrality can be a radical choice. Here’s what you need to know about using this mental health tool to cultivate a neutral or positive body image along with some affirmations to get you started.
Body Neutrality: An Overview
The body neutrality movement takes the emphasis off external appearance while focusing on holistic well-being and body respect instead. The biggest difference between this and the “body positivity movement” is that it’s not a requirement to always like what you see in the mirror.
At Kindful Body, we love this because that isn’t always a realistic expectation—and is also not necessary. Anyone can have a “bad body image day” no matter how much healing they’ve done. In this way, body neutrality creates space to cultivate a non-judgemental relationship with your thoughts, emotions, and physical attributes—no matter how you feel about these traits at any given moment.
Psychologists Dr. Mia Pellizzer and Dr. Tracy Wade use the following criteria to define this concept of body neutrality:
- Perception of the body through a mindful, flexible, and realistic point of view
- Respect, appreciation, and willingness to care for the body’s functionality and overall health
- Awareness that your value is inherent—not based on external appearance
How Body Neutrality Fits Into the Healing Process
Research shows that embracing the body for how it functions—rather than fixating on your physical appearance—will lead to higher self-esteem. This helps you combat body image issues that are rooted in shame, insecurity, or body dissatisfaction.
What’s more, regular exposure to “body neutral” content on social media can minimize the urge to compare or scrutinize your own appearance in relation to someone else’s, while promoting these healthy lifestyle and mindset shifts, like:
- Exercising for pleasure and wellness, not as punishment
- Wearing clothes for comfort, not to hide your “problem areas”
- Eating non-restrictive meals that are nourishing and enjoyable
- Celebrating all body shapes, colors, weights, and sizes
- Rejecting the notion that thinness is a barometer for health
Whether you suffer from an eating disorder or have experimented with weight control or disordered eating behaviors, body neutrality can help you discover true self-acceptance—maybe for the first time since you were a child. Most importantly, this isn’t about cultivating “body confidence” or never having a negative body image again. It’s about building a new framework through which you relate to your body.
15 Body Neutrality Affirmations to Promote Recovery
To get you started, we have fifteen body neutral affirmations here. We share these with one big caveat: affirmations only work when they feel good, true and supportive to you.
You may love some of these affirmations—or parts of a few of them. That makes sense! Now make them yours by changing the language, focus or tone so it feels good for you.
- My intrinsic value is not measured by how I look and how much I weigh.
- I do not always have to feel comfortable in my own skin to still accept myself.
- I am worthy of love, compassion, and the right to claim space in this world.
- My external appearance is the least interesting characteristic about me.
- I can have fulfilling relationships and experiences, even without a “perfect” body.
- My size and shape will change throughout my life—this is completely normal.
- I deserve to eat foods I enjoy and wear clothes that make me feel confident.
- I will respect, nurture, and appreciate my body for all the work it does for me.
- My body can either move or rest whenever it wants—both choices are permissible.
- I will commit to prioritizing my wellness, even when I do not necessarily want to.
- I can trust my own body’s inner wisdom to tell me what it needs at any moment.
- My body is a miracle that keeps me alive—it is not an object to be criticized.
- My circumstances will neither improve nor worsen based on how I feel about myself.
- I feel proud of my body’s resilience to overcome challenges and false narratives.
- My healing process is unique to me, and I will honor each milestone along the way.
Work Body Neutrality Affirmations Into Your Daily Routine
On average, it takes about three months for a new behavior to become a permanent daily habit, Frontiers in Psychology reports. So, if you want to incorporate body neutrality affirmations into the healing process, make them part of your existing routine. Here are a few simple ways to carve out time for these affirmations on a consistent basis.
Create a Morning Ritual
Start each day on a positive note with one of your affirmations. You can say this to yourself in front of the mirror to make it even more impactful. Whether in front of a mirror or not, listen intently to the message and visualize your heart being open to the message.
Allow room for deep breaths between your repetitions to keep the body calm and receptive. The more you say an affirmation, the more you’ll believe it.
Set Daily Reminders
Set “affirmation alarms” on your phone at regular intervals in the day. Each time that alarm goes off, you’ll see a reminder to pause and love on yourself—no matter the distractions or commotion around you.
As a non-screen alternative, you can also write affirmations on sticky notes and place them in visible, accessible areas like on your refrigerator, bathroom mirror, workspace, or car dashboard. Whenever you see the affirmation, you can stop, repeat it, take a few deep breaths, and then continue on with your day.
Build it Into Your Evening Routine
Pair your affirmation with a mindfulness practice such as journaling or deep breathing before you go to sleep. Reflect on all the moments in which your body was able to show up for you. Focus on resilience and function over appearance, then seal it in with gratitude (“Thank you body for helping me accomplish the day’s tasks.”) and permission to unwind (“I will honor my body’s need for rest.”).
Embark on the Healing Journey Towards Self-Acceptance
As restorative as body neutrality affirmations can be, it’s also important to note that this practice—like mindfulness practices, coping skills, gentle nutrition, or even intuitive eating—is just one of the many tools available to create a healthier relationship with yourself, food and overall body image. Often, we need more than affirmations to create true and long-lasting healing results.
Here at Kindful Body, we make it simple to access the healing resources and interventions that suit your particular needs. Contact us for a free 15-minute consultation, and we’ll match you with a licensed therapist who can help you reframe both the personal and societal narratives that stand between you and self-acceptance. Long-term recovery is attainable, and you deserve to experience it—so reach out, and let’s embark on this journey together!
