We all have those moments when we struggle with a negative body image. Maybe it’s an insecurity about a “flaw” in our appearance that we focus on, or our body is undergoing a major change. No matter what’s going on physically, positive affirmations can lead you toward building confidence in your body and improving your mental health.
Speaking positive affirmations can change the conversation you’re having with yourself, helping you overcome negative self-talk by replacing harsh words with ones that are more loving. Whether you are dealing with a changing body, a chronic illness, or simply perceived imperfections, incorporating body-positive affirmations into your daily routine can lead you to embrace your body and feel more secure in your own skin.
How Body-Positive Affirmations Build Confidence
Saying — or even thinking — positive words about yourself can have a powerful effect on your mind. Research shows that affirmations increase activity in the areas of the brain associated with self-processing (a person’s sense of self) and positive valuation, and can offer rewards to the brain. Affirmations can even help lower cortisol, the body’s stress hormone.
When it comes to saying positive and healthy body affirmations, these words can fundamentally change your perception of yourself, according to mindset and manifestation coach and author Kathleen Cameron.
“The entire purpose of an affirmation is to create a belief that doesn’t currently exist,” Cameron tells DailyOM. “When you affirm that you are beautiful in your current body in the present moment, you train your subconscious mind to embrace that belief and turn it into reality.”
Repeating positive affirmations to love your body also combats the prevailing social and cultural narrative that anyone who appears to be less than perfect doesn’t meet our culture’s higher-than-ever standards for beauty.
“Women especially are often bombarded with unrealistic beauty standards through the media and social norms, leading to feelings of inadequacy or shame about their bodies,” says sport and performance psychologist Haley Perlus, PhD, who spoke with DailyOM for this article. “Affirmations promote self-acceptance by encouraging women to appreciate their bodies for what they are, rather than what they are not.”
Interested in learning more? Check out Positive Affirmations to Start Your Day
8 Body-Positive Affirmations
No matter what your relationship is with your body right at this moment, the following affirmations provide words you can say to break down the barrier to self-love. These mantras can help you overcome the limiting beliefs that stand in your way of feeling confident about your body. Give yourself the gift of setting aside time each day to speak these words of love and kindness to yourself.
1. “I am beautiful in the body; I am in NOW.”
What it’s best for: If you’re feeling negative about your body in general
Cameron suggests this mantra for anyone who needs to generally shift their inner monologue about their body. “This is my number one affirmation for someone who has a negative self-image,” she says.
You could also say, “I am powerful in the body; I am in NOW” to focus on your strength.
2. “I am not just my body.”
What it’s best for: If you’re hyperfocused on your appearance for whatever reason and need to widen the lens to see your whole, amazing self
This mantra is helpful when you need to separate your physical appearance from your worth, which can be difficult (particularly for women) as you start to see shifts in your body with age.
“You are what is inside your body,” Cameron says. “When you really, truly believe that, you can understand that your value comes from your character and spirit, not your physical appearance.” She also suggests affirmations like “My body is healthy and I am grateful” and “My body is beautiful and I embrace it” for those struggling with the inevitable changes of aging.
3. “Here I am.”
What it’s best for: If you’re feeling disconnected from your body
A powerful practice for getting more in tune with yourself is mirror work, Cameron suggests. Essentially, you stand in front of the mirror and affirm your various body parts. “Tell yourself that you are beautiful, taking special care to appreciate and acknowledge the parts of your body,” she says. “Tell yourself how beautiful those arms are, how strong your legs are.”
To feel grounded in your body, she suggests looking yourself in the eye in the mirror and verbally acknowledging your inherent beauty. Really see yourself, visualize the “you” who is inhabiting your body and drop back into being fully present with yourself.
Incorporating body-positive affirmations into your daily routine can help you embrace your body and feel more secure in your own skin.
4. “I am worthy and deserving of love and acceptance.”
What it’s best for: If you’re struggling with weight or body size
This affirmation, suggested by licensed psychologist Carolyn Rubenstein, PhD, shifts your mindset away from the number on the scale and onto your many positive qualities. “Focus on the elements that define you — what attributes you value in yourself and the things people often notice about you and compliment you on,” she tells DailyOM. “Perhaps it’s your leadership, your kindness, your hair, your parenting, your athletic skills.” Remind yourself of the truth: that your weight doesn’t determine your worth.
5. “I am strong and resilient. My body can do ‘X.’”
What it’s best for: If you’re dealing with chronic pain or illness
Dr. Rubenstein suggests these words to help you focus on what’s possible if you’re in a situation where your body is experiencing challenges. While it may be impossible to fully overcome chronic pain or illness (and an affirmation certainly won’t make a very real health problem disappear), changing your self-talk helps keep you from dwelling on what you can’t do. “Try to come up with as many different mantras as you can to build gratitude for your body,” Rubenstein suggests. “You can also say, ‘My body feels good when I do ‘X.’” Some examples might be “when I take a bath,” “when I walk in nature,” or even simply “when I lie still.”
6. “I am unique, and my body is my own. I choose to appreciate and love it for what it is.”
What it’s best for: If you’re getting caught up in comparing your body to others’ bodies
Dr. Perlus suggests this mantra when you’re in a habit of physically measuring yourself against other people. “Everyone has different positive attributes, and in order to avoid feeling envious of others, it is essential to remind yourself of what makes you special,” she says. You might even write down a list of your favorite physical and emotional attributes that you can go back to on days when you catch yourself comparing your body to other people’s.
7. “I trust my body’s natural transformation process, and I am grateful for all the amazing things it does for me every day.”
What it’s best for: If you’re going through a major body change like pregnancy, childbirth, or post-surgery
When your body has transformed due to a major event, it’s easy to focus on the things you used to do or how you looked previously, Perlus says. She suggests using this affirmation along with journaling to document all the things you have accomplished using your body — for instance, your feet that have walked in various places around the world, your womb if you grew a child, or your hands, which may have created art, held loved ones, or done many other important things. Find wonder and appreciation for what your body has helped you achieve.
8. “I trust in my body’s ability to find balance during this transition.”
What it’s best for: If you’re going through menopause
These words, suggested by neuropsychologist Sanam Hafeez, PsyD, can help women navigate this phase of life with more grace and ease. “It’s important to focus on positive self-talk and affirmations during menopause, as it can be a challenging time for many women,” she tells DailyOM. “Another affirmation you can say is ‘I love and appreciate my body and all that it has done for me, even as it goes through changes.’”
The Bottom Line
Incorporating body-positive affirmations into your daily routine can have a profound impact on your mental health and overall well-being. By repeating positive mantras, you can learn to love your body for all that it is, shifting the voice in your head from criticism to appreciation. Remembering that your body is not a project, but your one true home, will help you embrace yourself as you are and allow you to continue to build self-love.
