What is Body Neutrality?
Body neutrality is framework that’s rooted in the idea that we are more than our bodies. It aims to separate our self-worth from our body size, health status, and appearance. The focus shifts from the way our body looks, to what our body can do for us. Body neutrality allows space for all our complicated emotions around our bodies without the pressure to feel great about it. It asks the question, “how do we continue to live our lives in the body we have now?”.
Why Fall and Winter Can Bring Up New Body Image Stressors
Summer gets a lot of focus for body image and eating disorder issues, but the cooler months can sneak up on you. Suddenly you’re forced to dig out those sweaters and clothes you haven’t touched in months. If you’re navigating eating disorder recovery, your body might be changing as you eat more intuitively. Having to wear old clothes again can be a visceral reminder of those changes and can lead to feelings of not being in control. You might find that certain clothes fit differently or don’t fit at all. Perhaps you came to some level of peace in your recovery journey, but trying on these clothes has caused old wounds to resurface. It might feel like you’re back to square one in accepting your body. You might have to go shopping for new clothes and you might need to size up to feel comfortable. The change of seasons brings up opportunity for many body image triggers. I’m here to show you how to move through this challenging time while also being kind to yourself.
Tip # 1 Explore Separating the Number on the Tag from Your Worth
I understand that his will be hard and might seem impossible, but it’s worth practicing some neutrality around clothing sizes. Clothing sizes are not only just numbers but are not very consistent anyway. I’m sure you know that clothing size varies from brand to brand, even with the same store. The way clothes fit can also impact sizing. You might like a loose fit with some pieces and a snugger fit with other pieces. The hardest part is overcoming the initial sizing up process but once get on the other side, you’ll feel better. Clothes that fit the body you’re in now will help your body image, trust me. Practicing these skills will help you separate your self-worth from the number on the tag. You can explore new clothes at thrift stores or second-hand online stores like Poshmark. If you’re shopping in person, consider bringing a trusted friend for support.
Tip #2 Have a Couple of Go-To Strategies When Body Stress Comes Up
Body neutrality understands and accepts that negative emotions will come up around your body and that’s okay. Learning a couple of tools to cope with that distress can help you weather the storm when those feelings do get triggered. I like to incorporate DBT-informed skills when helping my clients find their own strategies for managing body stress. Finding a distraction can be helpful for interrupting that negative spiral in your head. This can be washing the dishes, listening to music, or going for a walk. Which leads to my next tip: getting some fresh air. A change of temperature in your environment can help your system reset when you’re feeling overwhelmed. Going outside is almost always a good option, but when it isn’t, getting a shower or drinking a warm beverage are sensory ways to sooth your nervous system.
Tip #3 Look into a Queer and Trans-Affirming Tailor
Body changes may be stressful if you’re trans and trying to shop for new clothes. Clothes continue to lack inclusivity in size and gender diversity, making some fits feel extra uncomfortable. Getting your clothes tailored can help them feel more comfortable and affirming to your gender. Whether you’re cis, queer, or trans, getting a few pieces tailored can help body image and comfort. If you’re trans, I recommend looking up gender-affirming tailors in your area. Thankfully, Philly had a couple of folks who specialize in this area, and I am so grateful for the work that they do. Check out The Tailor Collective and The Queer Tailor on Instagram.
Tip #4 Practice Accepting Your Emotions
A common narrative in body image work is this feeling of “getting recovery wrong” because you feel negative towards your body. Perfectionism often overlaps with disordered eating and can find its way into recovery. Goals can feel all or nothing and there can be a lot of self-judgement on still struggling with your body size. I’m here to tell you that it’s okay if there are some parts of you that are feeling negative about your body or other parts that wish you were smaller. You can still practice body neutrality with those feelings present. Mindful compassion can help you notice how you’re feeling and become curious about it, instead of judging. The more you can notice your feelings, the more you can get some separation from them. Over time those body image thoughts and feelings won’t feel so intertwined with yourself worth. There’s a difference between “I’m feeling stressed about my body” and “What is wrong with my body”. If it’s hard to notice feelings on the day-the-day, carving out some down time to reflect, journal, or make art about them can help. As an art therapist, I can help you use the creative process to bring those emotions to the surface and put them on paper.
Tip #5 Turn to Social Justice Frameworks
Eating disorders and body image are inherently political in that the oppressive systems in our world can negatively impact how we feel about ourselves and our bodies. Diet culture and fatphobia are part of the mainstream and the ideal image is young, thin, cisgender, and white. Body liberation expands the conversation from body image being an individual issue to critiquing the larger structures that create these issues in the first place.
There is no evidence that supports long term effectiveness of intentional weight loss, yet diets and weight loss drugs are constantly pushed in our society. Research indicates negative health impacts not just from intentional weight loss, but also from weight stigma. A recent 2026 study shows that weight stigma increases the risk for stroke, diabetes, and heart problems.
Exploring the history of diet culture helped me find some peace in my journey. I read a lot of books, but some of my favorites are Anti-Diet by Chrisy Harrison and Fearing the Black Body by Sabrina Strings. I’ve also enjoyed Aubrey Gordon’s work on fatphobia in our society.
Listening to prominent people push back against diet culture can offer a different perspective than all the weight loss noise that is happening right now. Seeing diet culture as another oppressive system might help you shift the blame towards the messaging that has harmed you. Many of you may feel there is a disconnect between your values and diet culture, which can also help you find peace. I recommend checking out books, podcasts, and any media that is talking about weight stigma, fatphobia, and body liberation topics.
Tip #7 Lean on Happy Distractions
Body neutrality is all about creating space in your head and your life for other things besides your body. Sometimes the most helpful thing is to get out of your head and do the things that bring you joy. The colder months are some of my favorites because I love spooky season and Halloween. After a hot, humid summer in Philly, I welcome the crisp Autumn air and like that I get to dress in layers again. Halloween is especially a fun time for queer events in Philly. Distraction won’t erase those body thoughts, but it will help you develop a buffer towards them.
Conclusion
I see body neutrality as an ongoing practice that will ebb and flow. You might be able to access body neutral thoughts one day and then have a hard body another day. You might experience some neutrality even for a few minutes at a time. As cliché as this statement is, the journey is truly not linear. Body neutrality helps us move away from a binary approach to healing and allows space to be full person navigating the world. If you’re looking for a nuanced approach to this work, I’d love to connect and see if we’re a good fit. You can schedule a free consultation directly through my website by clicking below. You don’t have to go on this journey alone and I’d love to support you.
