Body Image and Eating Disorders Awareness Week 2024

September 2-8, 2024 is Body Image and Eating Disorders Awareness Week

Body Image and Eating Disorders Awareness Week (BIEDAW) is an annual health promotion campaign raising awareness about body image concerns and eating disorders. This year the focus is on communication - assisting people to consider the impact of what they say about bodies - both their own and others.

The following statements from The Butterfly Foundation provide some helpful alternatives to diet culture talk.

Head over to The Butterfly Foundation website to see more information and helpful resources including a very useful script to help you advocate for yourself when visiting health professionals, including Doctors.

The relationship between Endometriosis, eating concerns, and body image

While there has been some attention in the field of women’s (and AFAB folk) reproductive health to the psychological impact of conditions like Polycystic Ovary Syndrome (PCOS), awareness is now also growing around the mental health aspects of Endometriosis - particularly its influence on body image and eating concerns.

Endometriosis is a reproductive health condition in which tissue similar to the lining of the uterus grows outside of it, often causing inflammation, chronic pain, and other distressing symptoms such as bloating and digestive discomfort. These symptoms can create a sense of disconnection from the body, making everyday activities challenging. Coping with chronic pain, unpredictable digestion, and ongoing discomfort can significantly affect how people perceive and relate to their bodies, sometimes leading to attempts to regain control through food and eating behaviours.

The Psychological Impact of Endometriosis

Research has highlighted the toll that Endometriosis can take on self-esteem and body image. Some people describe feeling ‘broken’ or ‘inadequate’, or struggling with the sense that their body is outside their control. These experiences can create vulnerability to negative self-perception and self-criticism, reinforcing distressing emotional cycles.

There is no shortage of dietary advice aimed at managing Endometriosis symptoms. Unfortunately, much of this information lacks scientific backing and promotes restrictive eating patterns, which can increase body dissatisfaction and heighten preoccupation with food. Compounded by societal pressures around body image, exercise, and diet, people may feel further disconnected from their bodies - potentially navigating hormonal therapies, recurrent surgeries, fertility concerns, and challenges with sexual arousal and intimacy, and pain during intercourse.

A 2021 study explored why some people with Endometriosis experience higher levels of emotional distress. The findings pointed to negative body image and self-criticism as key contributors to psychological distress. One participant described it as “a vicious cycle of feeling like my body is constantly falling short,” which led to increased feelings of failure and self-blame.

We also know that fostering self-compassion, improving body acceptance, and developing emotional coping strategies can enhance mental well-being for those with Endometriosis. Building a supportive relationship with your body is important to manage the psychological aspects of chronic health conditions.

Endometriosis and Eating Concerns

Although research on the relationship between Endometriosis and Eating Disorders is limited, studies indicate that people with Endometriosis frequently alter their diets in an effort to manage pain and gastrointestinal issues.

Clinicians working with people who have Endometriosis often observe a desire to control food intake as a means of managing bodily discomfort, which can complicate a persons relationship with eating and body image. When dietary changes become overly rigid or restrictive, they may lead to disordered eating patterns or heightened distress around food.

What Can Help?

1. Prioritise a Healthy Relationship with Food and Body Image – While dietary modifications may help manage symptoms, it’s essential to focus on overall well-being rather than rigid food rules. Aim for balance and flexibility in eating rather than control or restriction

2. Seek Support from Knowledgeable Health Professionals – If considering dietary changes, consult a qualified Dietitian who understands both Endometriosis and eating concerns. Additionally, mental health professionals can help navigate the emotional impact of chronic illness

3. Emphasise Body Acceptance – Developing a more accepting relationship with your body can significantly improve well-being. Rather than focusing on perceived flaws, prioritise self-care and compassion for your body, and gratitude for it’s strengths and abilities

4. Cultivate Self-Compassion – Managing a chronic health condition is complex. Practising self-kindness rather than self-criticism can shift how you relate to your body. Working with a Psychologist can help develop strategies for fostering self-compassion and emotional resilience

How Mind Body Well Can Help

At Mind Body Well, our therapists understand the complex relationship between chronic illness, body image, and eating concerns. We provide client centered, evidence-based support to help people navigate the emotional and psychological challenges of living with Endometriosis. Our team of Psychologists and Dietitians are experienced in supporting people with reproductive health concerns.

Navigating Social Media to Promote Positive Body Image

In our digitally driven world, social media has become an integral part of our daily lives. From connecting with friends to staying updated on the latest news, it's a tool which has immense influence on our lives. Alongside the convenience and benefits, social media also presents a number of challenges, particularly in relation to body image.

The prevalence of unrealistic beauty standards portrayed on social media can have a big impact on how we perceive ourselves. Repeated exposure to these perfected images can cause us to feel inadequate, and may contribute to body dissatisfaction.

Social media can also be a great tool to assist in promoting positive body image, fostering self-acceptance and encouraging inclusivity. The key factor is how we choose to engage with social media. Here are some tips on how to use social media in a way which promotes positive body image and can protects us from dissatisfaction or potentially disordered eating behaviours.

1. Check in with Your Feelings

Notice how you feel during and after being on social media. If certain pages, accounts or images leave you feeling negative about yourself or trigger comparison, consider whether following them is beneficial to your well-being. Your mental health should always be the priority.

2. Curate Your Feed

Follow accounts and people who promote body diversity and inclusivity, and unfollow those which perpetuate harmful beauty standards. Exposure to a broad variety of body types, shapes, ages, genders, and ethnicities can reshape your perception and foster inclusivity.

3. Remember: It's Not Reality

Keep in mind that what you see on social media is often a curated portrayal of someone's life… the highlights reel. Remember also that images may be edited, filtered or enhanced, so what you’re seeing may be not be real. Remind yourself of this when comparing your life to others. Share authentic moments from your own life to contribute to a more genuine online community.

4. Combat Comparison

As the saying goes, ‘Comparison is the thief of joy’, and this is especially so on social media. Remember that you’re comparing yourself to the best possible version of another persons life, and if you begin to slip into critical self-talk, it’s probably time to move away from social media for a while to do something which focuses on your own life, your own opportunities and achievements.

5. Prioritise Health and Well-being

Move your focus away from appearance, to instead pay attention to your overall health and well-being (which is much broader than just the things we’re able to photograph and share on the socials). Embrace discussions about what makes you feel good physically, mentally, and emotionally.

Social media can either perpetuate harmful beauty standards or serve as a platform for promoting positive body image and inclusivity. By curating our feeds, being aware of our emotional responses, and fostering empowering content, we can contribute to a healthier and more accepting online community.

Navigating Diet Talk and Body Image Concerns During the Holiday Season

The holiday season is a time for celebration and relaxation. It's a time to gather with people we care about, and hopefully also a time for some rest. However this can also be a time when diet culture ramps up, creating pressure in the warmer weather to focus on our ‘bikini body’, attending events which are usually centered around food and eating, and the impending wellness focus of New Year's resolutions – all of which can make the holiday period a minefield of diet talk and body image distress.

In this article, we'll explore strategies to help you navigate the challenges of diet talk and body image concerns during the holidays. Different factors such as your environment, relationships, personal history, and comfort levels can influence which strategies are most effective for you – so think about how you can personalise this information for your own circumstances.

Setting Boundaries

Where possible it can be helpful to set some boundaries prior to an event. Depending on your relationship with the people involved and your comfort level, it might be possible to let people know how they can support you – maybe you could communicate these boundaries in person or via text. Some examples could include:

• ‘I'd appreciate it if we don't talk about 'good' vs. 'bad' foods’

• ‘It would be really helpful if we could avoid any discussions of weight during the holidays’

• ‘I really want to have fun with you over New Years, which will be a lot easier for me if we don’t talk about diets’

• ‘It’s important for my recovery that we don’t talk about ‘working off’ Christmas dinner’

Responding to Body or Diet Talk

Despite setting boundaries, it’s possible that instances of unhelpful diet or body talk could still arise. In these situations, it can be helpful to have some practiced strategies for responding. Here are some ideas:

• Remove yourself: Remember it's okay to leave the conversation or the situation. Excuse yourself for a bathroom break or step outside for some fresh air

• Redirect the conversation: Change the topic to something more neutral or comfortable to steer the conversation away from diet talk

• Express discomfort: Be honest about your feelings, eg. ‘I'm not comfortable with this conversation’

• Question the body talk: Gently question the person engaging in body talk, eg. ‘I've noticed you make a lot of comments about good and bad foods. For me, this contributed to a really unhealthy relationship with food’

• Plant Seeds: eg. ‘I've found it helpful to learn more about my relationship with my body, if you're interested, I can send you some podcast or book recommendations’

• Direct Response: In some cases, you may need to be more direct and assertive, eg. ‘I'm not engaging in diet talk’

Focus on What You Can Control

Despite our best attempts, we have limited control over other people’s body and diet talk, and we may not always feel comfortable or have the capacity to challenge them. In these situations, focus on what you can control:

• Remind yourself of your personal journey: Tell yourself that you’re on the path to recovery and that it's important to prioritise your wellbeing

• Practice empathy: If it feels safe, try to empathise with those around you who might be caught up in diet culture, and be dealing with their own food and body image concerns

• Focus on positives: Concentrate on positive aspects of yourself, list three things you're proud of accomplishing

• Consider the source: Reflect on the source of comments and ask yourself whether it's helpful to place much value on their perspective

• Use mindfulness techniques: To let go of unhelpful thoughts, such as mentally saying, ‘I'm having the thought that...’

• Practice self-compassion: Engage in self-compassionate thoughts and soothing activities after challenging interactions

Prioritise your wellbeing, and before you know it the holidays will have passed – hopefully without too much stress or challenge along the way. Be sure to schedule in some of your favourite activities, and spend time with the people who you know are good for your spirits.

Getting Away for the Holidays?

Many people have mixed feelings about the holiday season - while it can be a time of joy there can also be significant challenges for people with eating disorders or body image concerns.

These challenges can be even more intense when you’re planning to go away for holidays, or to visit family. Time away from home can bring changes to routine and daily activities; spending time with different or more people than usual; different food availability or access; increased social eating; and reduced access to usual coping strategies or activities. We’ve put together some suggestions to help prepare for the holiday season.

Food and eating suggestions

• Discuss your holiday with your treatment team, and problem solve to make a plan together

• Where possible, plan at least some of your meals, and think about when you might eat out or do your food shopping

• Have some easy options available while travelling, pack snacks or foods you’re more comfortable and familiar with and use these as a back-up when needed

• Work with your Dietitian to consider what a balance of safe and challenging foods might be like for you during the trip

• Pack clothing you feel most comfortable in

Support suggestions

• Have a trusted person you can debrief with - a friend or family member. It’s ok if the person isn’t with you on the trip, plan some phone check-ins with them if needed

• If you know you need plenty of alone or quiet time, let the people around you know and plan it in advance

• Think about different types of supports outside your immediate network, e.g. helpful social media accounts, helplines or online chats (see below)

• When you’re in social eating situations, trying to focus your attention on being present with the people around you and use this as a distraction to help you avoid over-thinking about food

Coping suggestions

• Think about distractions or activities you find helpful at home which you could take with you, e.g. journalling, knitting, reading, puzzles

• Write yourself a list of helpful coping strategies which you can use as a reminder when things get difficult, e.g. distraction, urge surfing, challenging thoughts, mindfulness or self-compassion practices

• Prepare some resources to keep you motivated while you’re away, e.g. podcasts, books, social media accounts. Check out our inspiring links

• Where possible, try to pay attention to things you enjoy or feel grateful for while you’re away, e.g. being able to travel, basking in the sunshine, spending time with people you care about

• Remember this is a temporary situation and you will soon be back in your familiar comfort zone

Useful Services

• Eating Disorders Victoria Hub

• Butterfly Foundation Helpline