Embracing Body Neutrality

Body neutrality offers a balanced approach to body image by focusing on what your body does for you, rather than how it looks. While body positivity encourages self-love and appreciation of appearance, body neutrality allows you to coexist with your body without always needing to feel positive about it. For many, body neutrality is a more achievable goal, as it shifts the focus from constant self-approval to acceptance and functionality.

This chapter explores the concept of body neutrality, discussing why it can be helpful for individuals who struggle with body image and may find constant positivity challenging. You’ll learn ways to practice body neutrality by shifting attention from appearance to function and taking a more balanced view of yourself. This approach helps build a healthy relationship with your body based on respect and acceptance.

• What is Body Neutrality?

  • Definition: Body neutrality is a mindset that focuses on accepting your body as it is, without needing to feel good or bad about it. Instead of focusing on appearance, body neutrality emphasises functionality and the body’s role in allowing you to live a fulfilling life.

  • Why It’s Different from Body Positivity: While body positivity encourages embracing appearance, body neutrality acknowledges that not everyone can, or wants to, feel positive about their body every day. Instead, it focuses on accepting your body for what it does, rather than how it looks.

  • The Benefits of Body Neutrality: Embracing body neutrality can reduce pressure to “always feel good” about your body, creating space for a balanced, non-judgmental relationship. Research shows that focusing on functionality rather than appearance improves self-esteem and helps alleviate body dissatisfaction.

• Shifting Focus from Appearance to Functionality

  • Functionality Over Looks: Instead of focusing on how your body looks, consider how it functions. Your body is a tool that allows you to engage with the world, pursue goals, and experience life.

  • Examples of Functionality: Focus on aspects such as movement, strength, and senses, recognising your body’s unique abilities and appreciating them as valuable contributions to your life.

• Building a Respectful and Balanced Relationship with Your Body

  • Practising Appreciation for Your Body’s Abilities: By shifting your mindset from self-criticism to appreciation for what your body does, you create a foundation of respect.

  • Letting Go of Perfectionism: Body neutrality means accepting your body as it is, with no expectation of meeting idealised standards. This reduces the need to constantly improve or alter your appearance, fostering a sense of calm acceptance.

• Practising Body Neutral Descriptions

  • What It Is: Describing your body in neutral, functional terms helps shift focus from appearance to function, reducing the emphasis on looks and promoting a balanced perspective.

  • How to Practice:

    • Start by identifying a part of your body you typically judge. Instead of focusing on its appearance, think about its function.

    • Describe this part of your body in terms of what it does for you. For instance, instead of “I don’t like my arms,” think, “My arms allow me to carry things and hug my loved ones.”

    • Practise using these functional descriptions regularly, especially when negative thoughts arise.

  • Example: Rather than thinking, “My legs don’t look the way I want them to,” you might say, “My legs allow me to walk, run, and explore the world.”

  • Benefit: Neutral descriptions reduce self-criticism, fostering a more objective and accepting relationship with your body.

• Body Functionality Appreciation Exercise

  • What It Is: This exercise encourages you to focus on what your body allows you to experience, creating a sense of gratitude for its capabilities.

  • How to Practice:

    • Choose three aspects of your body that allow you to engage with life, such as walking, tasting food, or hugging.

    • Reflect on these functions, noting why they are meaningful to you. You might say, “I appreciate my hands for allowing me to create art,” or “I’m grateful for my lungs, which give me the breath I need to keep going.”

    • Practise this exercise when you feel self-critical, reminding yourself of your body’s value beyond appearance.

  • Example: If you struggle with your body’s appearance, remind yourself of its strengths and abilities, such as flexibility or resilience.

  • Benefit: Focusing on functionality strengthens body appreciation and gratitude, which are key elements of body neutrality.

• The “Thanks, Body” Gratitude Practice

  • What It Is: This gratitude exercise involves acknowledging your body’s daily support, promoting an attitude of appreciation and respect.

  • How to Practice:

    • At the end of each day, reflect on one way your body supported you, such as helping you lift groceries, allowing you to laugh with friends, or enduring a workout.

    • Say, “Thank you, body, for…” and complete the sentence with what you’re grateful for that day. This practice builds a sense of gratitude and acceptance for your body’s abilities.

  • Example: “Thank you, body, for helping me stay calm during a stressful moment,” or “Thank you, legs, for carrying me through the day.”

  • Benefit: This practice fosters an appreciation-based view of your body, shifting the focus from appearance to function and building a more supportive relationship.

• Setting Boundaries with Body Criticism

  • What It Is: This practice involves setting intentional limits on self-criticism, allowing space for acceptance and reducing the frequency of negative self-talk.

  • How to Practice:

    • Notice when you criticise your body, and gently remind yourself that it’s okay to feel neutral about your appearance.

    • Set a mental boundary, allowing yourself to think about your appearance only during certain times, like when grooming. Outside of those moments, redirect your focus to your body’s abilities or strengths.

    • Practise redirecting negative thoughts to something you appreciate about your body’s function whenever self-criticism arises.

  • Example: If you catch yourself criticising your body, pause and redirect your thoughts to a functional aspect, like, “My arms may not look perfect, but they let me embrace my loved ones.”

  • Benefit: Setting boundaries around self-criticism builds body neutrality and reduces the tendency to dwell on appearance-based thoughts.

• How might your body image change if you focused more on function than appearance?
  Reflecting on this can help you envision a shift in mindset, making body neutrality feel more achievable.

• What are some ways your body supports you daily, that you often overlook?
  Thinking about the daily support your body provides helps build gratitude and reduces focus on appearance.

• How could letting go of appearance-based judgments create more peace in your life?
  This question helps you consider how body neutrality could improve mental well-being and reduce self-criticism.

These exercises help you cultivate a neutral, accepting attitude toward your body, promoting a focus on function rather than appearance.

1. Body Function Journal

   • Purpose: This journal exercise encourages you to reflect on the functions your body performs daily, fostering a sense of gratitude and body neutrality.

   • Steps:

     • Each evening, write down one thing your body did for you that day, focusing on functionality rather than appearance.

     • Reflect on why this function is meaningful, such as allowing you to connect with others, achieve a goal, or enjoy an experience.

     • Practise this daily to build a mindset focused on body functionality and reduce appearance-based thoughts.

   • Example: “Today, my legs allowed me to walk in the park and enjoy fresh air,” or “My hands helped me cook a meal for myself.”

   • Reflection: Regularly writing about functionality can help shift your mindset from appearance to appreciation, building a foundation for body neutrality.

2. Body Neutrality Affirmations

   • Purpose: Practising body-neutral affirmations reinforces a non-judgemental view of yourself, reducing the impact of appearance-focused thoughts.

   • Steps:

     • Choose or create a few body-neutral affirmations, such as “My body is my home,” “I respect my body for what it does,” or “My body allows me to live my life fully.”

     • Repeat these affirmations daily, particularly when self-critical thoughts arise, to reinforce a balanced, accepting view.

     • Write your affirmations in places you’ll see, like your bathroom mirror or journal, as a reminder of your commitment to body neutrality.

   • Example: “I am more than my appearance. My body is a vessel that supports my life experiences.”

   • Reflection: Affirmations help rewire habitual thoughts, making neutrality and acceptance more natural responses to body image thoughts.

3. Functionality Appreciation Day

   • Purpose: Spending a day focused on body functionality helps reinforce a neutral mindset and cultivate gratitude for your body’s abilities.

   • Steps:

     • For one day, observe and mentally note each time your body supports you in an activity, like walking, lifting, or enjoying food.

     • At the end of the day, reflect on these observations. Write down any insights about how your body’s functions contribute to your life.

     • Practise this regularly to build a mindset focused on appreciation rather than appearance.

   • Example: “Today, my eyes allowed me to read and learn, my voice allowed me to connect with friends, and my arms helped me complete my workout.”

   • Reflection: Recognising the role of body functions in daily life reinforces a neutral, balanced view, making it easier to see your body for what it does rather than how it looks.

• Body Neutrality Shifts Focus from Looks to Function: By focusing on what your body does rather than how it looks, you create a foundation of respect and acceptance.

• Practising Neutral Descriptions Reduces Criticism: Describing your body in functional terms helps redirect negative thoughts, fostering a balanced relationship with yourself.

• Building a Routine of Functionality Appreciation Reinforces Neutrality: Regularly appreciating your body’s abilities builds gratitude and acceptance, making body neutrality a sustainable mindset.