As we step into a new year, we find ourselves reflecting on the months that have passed, and contemplating changes we’d like to make in the year ahead. It’s easy to be distracted by the plethora of diet culture messages we’re exposed to in this ‘peak season’ for the weight loss industry – all trying to convince us that our lives would be better, our happiness more achievable, if only we lost weight.
This year, we encourage a focus on body freedom – setting positive, sustainable goals which contribute to self care, nourishment, and physical and psychological wellbeing. Here are five ways to cultivate body freedom, and nurture your relationship with your mind and body in the new year.
1. Curate your Digital Environment
Social media can be a powerful tool for connection, but it can also amplify feelings of inadequacy, especially when we’re exposed to content which reinforces unrealistic beauty standards or unhealthy and unsustainable lifestyle expectations. If your feed is filled with ‘wellness’ influencers, celebrities, or others who promote unrealistic appearance standards and lifestyles, it’s time for a digital clean up. Curate your feed with content that uplifts and inspires you. More puppies and kittens, and less ‘wellness’ influencers. Create a social media environment which nurtures your mental wellbeing, rather than detracting from it.
- The Unfollow Rule: If an account makes you feel ‘less than’, hit unfollow
- Seek Joy: Fill your feed with content that uplifts you and makes you smile
- Protect Your Peace: Create a social media environment that nurtures your emotional wellbeing rather than compromising it
2. Break Free from Food Rules
Food rules are restrictive beliefs that dictate how, when, and what we ‘should’ eat. These rules can create feelings of guilt or shame, and cause us to disconnect from our ability to attend to our natural body cues. Breaking free from these rules and developing a more intuitive approach to nourishment includes:
- Neutralising Language: No food is inherently ‘good’ or ‘bad’. Food is a source of energy, pleasure, nourishment, and cultural connection
- Listening to your Body: Practice eating what you genuinely want and need, rather than what you believe you ‘should’, or what other people prescribe
- Viewing Food as Nourishment: Consider food as a way to care for your body, while also being a source of pleasure and connection
3. Cultivate Self-Compassion
We are often our own harshest critics, especially when it comes to our bodies and our behaviours. We may easily show kindness to others, but extending that same compassion to ourselves can be much harder. Self-compassion is a cornerstone of emotional wellbeing. If you’re looking for a meaningful New Year’s resolution, start by practicing self-compassion and take steps to build this important psychological habit.
- Speak Kindly to Yourself: Notice your internal dialogue. Reduce the inner judgements and criticisms, and instead focus on speaking to yourself as you would to a loved one
- Prioritise Your Wellbeing: Self-care isn’t a luxury, it’s a psychological habit. Put yourself high on your priority list by scheduling activities that genuinely nurture your spirit
4. Prioritise Rest as Wellness
In a culture that prioritises ‘hustle’, quality rest and sleep are often de-prioritised for other competing demands. Given the quality of our sleep directly affects every aspect of our health – physical, mental, and emotional, it’s a key area of focus when we want to make positive changes.
- Create a Ritual: Use calming and soothing practices to create evening rituals which signal to your body that it’s time to wind down
- Unplug: Limit screen time and stimulation before bed to help regulate your body’s internal clock
- Consistency over Perfection: Aim for regular sleep and wake times to help stabilise your mood and energy levels throughout the day
- Nourish Yourself: Eat nourishing foods throughout the day and incorporate relaxation techniques such as meditation or deep breathing exercises can help calm your mind before sleep
5. Engage in Joyful Movement
For many people, ‘exercise’ feels synonymous with punishment, and is connected with guilt or a desire to change our bodies. A powerful alternative to the ‘no pain, no gain’ mentality is a focus to joyful movement – a celebration of what your body is able to do, and what feels good in your body.
- Celebrate Ability: Move because it feels good to use your body, not because you want to change it
- Find Your Fun: Whether it’s dancing in your kitchen, walking through nature, or trying a new sport, choose activities that bring you genuine happiness
- Listen to Your Body: Allow feelings of vitality and enjoyment be your guide
Here’s to a Non-Diet New Year – one filled with kindness, self-compassion, and body freedom.
Looking for more support? If you’re ready to move away from diet culture and toward a more peaceful relationship with food and your body, our team at Mind Body Well is here to help.