'I hate my body'. Why this happens and how to cope.

Written by Isabel Vasquez RD, LDN

Having recurring thoughts of ‘I hate my body’ or ‘Why do I hate my body so much?’ is a real challenge. These thoughts can feel intrusive and all-consuming. However, know that you are not alone.

Many people of all genders around the world struggle with body image. 

While negative thoughts about your body are fairly common, you don’t have to live with them forever. They may even be a sign of a mental health issue, for which you can seek support.

Learn some potential reasons why you hate your body, and what to do about it. 

‘Why do I hate my body so much?’

Hating your body could be a sign of a mental health ailment that may have evidence-based treatment. It could also just be a sign that you’re struggling with body image right now, and you may be able to identify triggers and adjust your behaviors or thought patterns accordingly.

Social Media Use

Various studies have found that social media negatively impacts body image, particularly for adolescents and young adults.

For example, a 2021 study in the International Journal of Environmental Research and Public Health found a correlation between social media use in teens and young adults aged 15–35 and body image. The participants who reported comparing their bodies to others on social media more often had higher levels of body dissatisfaction and a higher drive towards thinness.

Furthermore, a 2020 study in Nutrition & Dietetics found that young adults aged 18–30 who spent more time on social media (specifically consuming image-based content) had more body dissatisfaction and disordered eating behaviors. 

So if you feel like you hate your body, it might be worth considering how much time you spend on social media and the type of content you consume. Even if social media isn’t the primary cause of your body dissatisfaction, it may not be helping the issue. 

Eating Disorders

Severe body image issues can be a sign of an eating disorder if you’re also engaging in certain disordered eating behaviors. 

Anorexia nervosa is an eating disorder characterized by severely restrictive eating, an intense fear of weight gain, and distorted body image, per the National Institutes of Health (NIH).

Bulimia nervosa is another eating disorder, where people engage in binge-eating and then attempt to compensate by purging. The disorder typically comes with body image issues or distortions similar to anorexia nervosa, per a 2018 study in the British Journal of Psychiatry.

Binge-eating disorder also includes binge eating episodes, but they are not followed by compensatory behaviors like purging. Body image issues in those with binge eating disorder often present as being overly concerned with weight and shape, per a 2017 study in Nutrients. 

People struggling with any eating disorder may also engage in excessive body checking, which is a sign of poor body image and overvaluation of weight and shape. 

Body image distress in eating disorders is often intense and can certainly lead to thoughts like ‘I hate how I look’ or ‘I’m not happy with my body’. 

If you think you may be struggling with an eating disorder, contact Project Heal for support and resources. 

Body Dysmorphic Disorder

Body dysmorphic disorder is another mental health disorder that could lead you to feel like you hate your body. It’s not an eating disorder but rather, an anxiety disorder somewhat similar to obsessive-compulsive disorder (OCD). 

It entails an intense preoccupation with a perceived flaw in your appearance, per the Anxiety & Depression Association of America. The perceived flaws are often not visible to others or they are very minor, yet for someone struggling with body dysmorphic disorder, they are very distressing.

What To Do When You Hate Your Body

Regardless of why you feel like you hate your body, there are a few things that may help. 

Be Mindful of Social Media Usage

As you now know, social media can wreak havoc on your body image, especially if you consume image-based content that leads to body comparison.

So, it may help to take some time off of social media. If you don’t want to disconnect from it entirely, curate your feed to have fewer triggering posts. Unfollow accounts that lead to comparisons or trigger negative thoughts about your body.

You can also block weight loss ads; this Women’s Health article explains how.

Remember This Feeling is Temporary

Just like any feeling, remember that body image distress is temporary. You can take steps to improve your relationship with your body. 

Even if you are in the throes of an eating disorder, things can and will get better as you progress through your recovery journey. Maintain hope that you can get to a better place with your body image. Seeking out support can help (which we’ll get to soon).

Do Something Fun

Sometimes, just doing something that you enjoy and makes you feel alive helps put negative body image thoughts at bay, at least temporarily.

It may be watching a movie or reading a book that fully captures your attention, dancing, spending time outdoors, going to your favorite coffee shop, or playing with your dog. The goal is to break the negative thought pattern and do something that makes you feel good.

If you’re willing to connect with your body a bit, you may even choose to take a relaxing bath or give yourself a massage to tend to your body and let it know that you still care about it even though you’re struggling mentally. 

However, if you’re feeling especially vulnerable, connecting to your body in this way may feel too overwhelming or triggering. In that case, doing something else you enjoy may help!

Seek Support From Loved Ones

When we feel negative about our bodies, we may have the urge to isolate. The last thing you may want to do is go out or contact a friend or family member; yet, tapping into your close relationships may be just what you need.

You can reach out to a trusted loved one to speak about your body image issues, or you can reach out to them and chat about something entirely different. 

Connecting with your loved ones may help ground you in who you are rather than your appearance. Chances are your closest loved ones love you for more than just what you look like. So, speaking with them can remind you that you’re loved no matter what your body looks like. 

Seek Professional Support

If you’ve been struggling with intense body image distress for a while now, it may help to seek out professional support, such as therapy. 

A licensed therapist who has experience with eating disorders or body image issues can help you process the issues and learn coping skills. They can also determine whether you have an eating disorder or another mental health issue. 

Final Thoughts

Feeling like you hate your body is tough, but there are ways to cope. Remember, this feeling will pass. 

Whether you need time off social media, connection with loved ones, something fun to do, or professional support for an underlying mental health issue (or a combination of the above), you can work towards a better relationship with your body.

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