#mentalhealth

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How to Improve Your Body Image at Any Age

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Body image is a person’s perception of their own body and appearance. Body image is shaped by a variety of factors including, but not limited to, societal standards, media influence, trauma, and interpersonal relationships. Unfortunately, many people grapple with negative body image which can affect mental health and sexual satisfaction. This article will explore strategies for improving body image and its connection to sex.

What is Body Neutrality? What is Body Positivity?

Body positivity is a well-known movement that encourages people to love how they look. Body neutrality, on the other hand, emphasizes appreciating your body’s abilities over its physical characteristics while accepting your appearance as opposed to loving it. One is not universally better than the other, but appreciating your body’s abilities and accepting your appearance is often more accessible than trying to love your body for people working on their negative body image.

You can combine approaches in working on improving body image. You can redirect your mind when it starts to compare yourself to others and you can curate your social media and media consumption to be more body positive in order to incorporate body positivity. Additionally, try focusing on what your body can do for you like take you on a walk or allow you to cook a meal and exercise for the sake of making yourself feel good emotionally and/or physically, rather than to change your body’s shape in order to incorporate body neutrality.                

Tangible Ways to Improve Your Body Image

Challenge negative thought patterns

Identify and reframe distorted thoughts and beliefs about your body. For example, when you think “I hate my body,” you can reframe it by thinking “My body allows me to [insert activity here] and it deserves compassion.” Over time, awareness and reframing can reshape how you think about yourself.    

Practice mindful self-care

All bodies deserve care regardless of the negative thoughts that may emerge. Moving your body in an enjoyable way, taking a shower or bath, treating yourself to a hand massage, or any other intentional activity that associates your body with positive feelings are great ways to demonstrate love and care.

Seek professional support

Negative body image is a complicated issue and often has deep roots. Sometimes, it is simply too much to wade through alone. This is when seeking professional help is your best option. 

How Does Body Image Impact Sexual Intimacy?

Body image plays a crucial role in sexual intimacy because it influences comfort and overall satisfaction. Research suggests having a negative body image is linked to decreased sexual desire, arousal difficulties, and avoidance of sexual intimacy. Furthermore, body dissatisfaction can contribute to performance anxiety during sex which can be a distraction and inhibit pleasure. Addressing body image concerns is not only good for your well-being, but can also enhance your sex life. 

To combat body insecurity in relation to sex specifically, there are a few things you can try. First, communicate with your partner(s) about how you are feeling. You can brainstorm ways that your partner(s) can provide reassurance, support, and help you feel more at ease. Second, when thoughts about your appearance arise, try to focus on your body and the physical sensations in your body instead. Third, connect with your body through self-pleasuring to help you build comfort with your body and your sexuality.     

Takeaway

Body image is a complex issue that can impact various facets of life including emotional health and sexual satisfaction. Navigating body image concerns requires self-compassion and patience. By educating yourself and utilizing body appreciation, mindfulness, relational communication, and seeking professional support, you can begin your journey to improved body image. Cultivating a more positive body image is an ongoing process that is not always easy, but it is worth it. You deserve to feel comfortable and confident in your skin and know that you have the power to make peace with your body.    

Body Image Resources

The Healing Power of Pets: How Cats and Dogs Can Improve Mental Health

Written by Seth Taylor, ALMFT

Our pets have an extraordinary ability to brighten our lives, offering unconditional love and support. But did you know that the mental health benefits of having a pet extend far beyond companionship? Cats and dogs, two of the most popular choices for animal companionship, can have a profound impact on symptoms of depression and anxiety. In this blog, we will explore the numerous ways in which pets contribute to our well-being and help manage mental health symptoms, and we'll also consider the differences between cats and dogs in this regard.

What are the known mental health benefits of pet ownership?

Owning a pet has several known mental health benefits. Cats and dogs may support mental health in different ways, but both have been known to be beneficial for mental health. Key benefits of pet ownership include:

Stress Reduction

One of the most significant mental health benefits of pet ownership is stress reduction. Interacting with pets, whether it's cuddling with a cat or playing fetch with a dog, can lead to a decrease in cortisol, the stress hormone. A reduction in stress may also help individuals better manage their anxiety and depression symptoms. The presence of a pet offers a calming influence, making it easier to cope with life's ups and downs.

Companionship

Cats and dogs provide companionship, helping to alleviate feelings of loneliness and isolation. Loneliness is a common factor in depression and anxiety, and pets offer a constant and non-judgmental presence that can fill this emotional void. Many people with mental health symptoms find solace in the companionship of a furry friend who is always there to lend an ear or a paw.

Physical Activity and Routine

Dogs, in particular, require regular exercise, which can encourage their owners to engage in physical activity. Exercise has a direct impact on mental health, releasing endorphins that improve mood and reduce symptoms of depression and anxiety. Furthermore, pets often thrive on routine, which can provide structure and stability in the lives of individuals whose mental health symptoms are impacting their daily functioning.

Cats or Dogs, Which is Better for Your Mental Health?

The choice between a cat and a dog as a pet depends on an individual's personality, lifestyle, and specific mental health needs. Both can offer emotional support and companionship, but they differ in certain aspects that may make one more suitable than the other for particular challenges.

Benefits of Cats

Cats are known for their independence and low-maintenance nature. They are great for people who need a more hands-off pet. If you have anxiety and find comfort in a calm, low-energy environment, a cat might be a better choice. The gentle purring and affectionate nature of many cats can provide emotional support and stress relief. Cats are also a good option for individuals with a busy lifestyle, as they require less attention and exercise than dogs.

Benefits of Dogs

Dogs are loyal, affectionate, and highly social animals. They can be a perfect fit for individuals who struggle with depression, as the routine and responsibility of caring for a dog can provide a sense of purpose and motivation. The exercise and outdoor activities that dogs require can also help alleviate symptoms of depression and anxiety, as physical activity promotes the release of mood-improving endorphins. Additionally, a dog’s companionship can be especially beneficial for those who need emotional support and someone to share their life with.

Takeaway

Whether you choose a cat or a dog, pet ownership can have a remarkable impact on your mental health. The unconditional love, companionship, and routine that pets provide can alleviate the symptoms of depression and anxiety, reduce stress, and combat loneliness. Consider your lifestyle, personal preferences, and specific mental health needs when choosing the right pet for you. 

Remember that pets are not a substitute for professional mental health treatment, but they can be valuable additions to your support system. If you're considering adopting a pet for its mental health benefits, consult with a licensed psychotherapist or mental health counselor to determine the best choice for your specific circumstances. In the end, the bond between a human and their furry friend can be a powerful force for healing and happiness.

How to Prevent Seasonal Depression

Fall is fast approaching, which means fall festivities and cozy weather, but unfortunately it also brings daylight savings time on November 5th 2023. For people who experience seasonal affective disorder (SAD), also known as seasonal depression, this can be a difficult time of year. Symptoms of seasonal depression include fatigue, loss of interest in pleasurable activities, and intense sadness. It is not an uncommon circumstance, so if you experience this, you are far from alone. Luckily, there are things you can do to mitigate the intensity of your symptoms.

Tips for Mitigating Symptoms of Seasonal Depression

Utilize light therapy

While there is no definitive cause of SAD, diminished sunlight is thought to be a major contributor. Light boxes are designed to deliver bright light, simulating sunlight, to treat symptoms of SAD. You cannot use just any light, it needs to provide 10,000 lux of light and produce as little UV as possible. There are specific guidelines to using the lightbox delineating the best time of day and exposure times, so be sure to do your research before trying this method.  

Get outdoors

Spending time outdoors functions similarly to the lightbox, in that the goal is to maximize exposure to natural light. It is even better if you can do something active outdoors like taking a walk to provide a boost of endorphins. If that does not feel feasible, sitting outside and getting some sunlight and fresh air is a great approach too.  

Practice meditation

When most people hear about meditation, it generates a mental image of someone sitting in a lotus pose humming “omm”. While this is a valid approach to meditation, it is not the only option. Walking in nature while focusing on your breathing and intentionally taking in your surroundings is one form of meditation. Dynamic meditation is another great option for those who get restless trying to sit still because it uses physical movement as meditation. Research suggests coloring in a structured, symmetrical pattern facilitates a meditative state and soothes anxiety so coloring mandalas is another option for meditation. This is not an exhaustive overview of types of meditation, so if these do not resonate, consider these alternative forms of meditation to find one that works for you.   

Stay socially connected

As with any type of depression, isolating only adds fuel to the fire. Ensuring that some of your close contacts understand that you are depressed or that you anticipate having a hard time once winter comes is a great first step. You can also consider asking them to check on you with increased frequency, help you run errands or do chores, take regular walks with you, or whatever else feels helpful when you are depressed. Socializing does not have to mean anything big or fancy, even a quick call with a friend is better than complete isolation.   

Try therapy

If your symptoms persist or worsen, it is important to seek professional help. A mental health provider can offer therapeutic interventions such as talk therapy or medication. Common types of therapy for depression include Cognitive Behavioral Therapy (CBT), Psychodynamic therapy, and Mindfulness-Based Cognitive therapy. In fact, CBT has been adapted specifically for SAD as well. Not every therapy will work for every person, but there are multiple approaches available to treat SAD.   

Takeaway

Educating yourself on methods to prevent and mitigate symptoms of seasonal affective disorder is an important first step that you have already taken by reading this article. You can navigate the darkness of winter successfully by embracing preventive measures and taking advantage of the resources around you like community and professional support.      

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