Four mental tricks to reduce constant body-image preoccupation

Diana Hill, an acceptance and commitment therapy specialist, explains that body-image flexibility involves managing uncomfortable feelings about one’s looks without needing to feel neutral or positive. She suggests first noticing internal cues—such as hunger, tension, or emotions—to cultivate interoceptive awareness. Next, she advises acknowledging the body’s functional capacities, like seeing, hearing, and breathing, to foster appreciation.

Hill also encourages examining why people might contract certain body parts, probing cultural messages and the impact on daily life. Finally, she proposes an energy audit to identify how much effort is devoted to appearance-focused behaviors and to replace some of that time with activities that celebrate the body’s capabilities. These steps aim to free mental resources for creativity, connection, and personal growth.