Navigating Body Image Challenges During Pregnancy

It’s one thing to know that your body will change, but it’s another to actually experience it. Bodily dissatisfaction can affect both you and your baby negatively as it can prompt some women to restrict their eating and even trigger a relapse of a pre-existing eating disorder [1]. The risk of perinatal depression is also four times higher for women who are dissatisfied with their bodies [2].

In May 2022, the Archives of Women’s Mental Health published a study showing that 52% of pregnant participants and 56.2% of postpartum participants reported feeling dissatisfied with their body image [3]. This study suggests that more body image education and positive confidence-boosting strategies might help women embrace their changing bodies.

### Kind Words

It is beneficial to start your day with kind words to yourself. It is becoming increasingly accepted that paying ourselves compliments can be as rewarding as hearing them from someone else [4]. Giving ourselves a pat on the back can lower our stress levels, lead to positive habit formations, and increase our self-esteem. A good way to do this is to think about what you would say to a friend to compliment them on their looks, personality, or achievements. You could even put these compliments into a compliment journal to keep with you and read over when things seem difficult.

### Intimacy

Our body-confidence and self-esteem can often be wound up tightly with how we feel our partners perceive us. However, in almost all cases, what we believe and what they see in us are completely different. Intimacy, whether that be sexual or emotional, can boost our self-esteem and positive body-image. When we are being intimate, our body releases ‘feel good hormones’ such as oxytocin and endorphins, which sooth anxiety and worries, increasing happiness and therefore boosting self-esteem [5].

### Fighting Fatigue

Fatigue comes hand in hand with pregnancy, so avoiding it entirely is near impossible. Even though it cannot be avoided, it is useful to be mindful of the negative impacts fatigue can have on our mood. Fatigue worsens our ability to deal with stress, increases irritability and anger, and can feel exhausting to deal with [6]. There are some easy ways you can try and beat fatigue, such as eating and drinking plenty of water, trying to get moving such as leisurely walks, and engaging in stress reduction methods that boost energy such as yoga [7].

### Giving Social Media and Pregnancy Magazines a Break

Do you find yourself stuck in a cycle of endlessly scrolling on your phone and becoming fixated with the glowing women on social media and in the magazines? If so, then you should probably put the phone or magazine down and take a break. Excessive social media use for pregnant women can lower the quality of life and increase self-criticism as we compare ourselves to the airbrushed images on the screen [8]. Try to engage in other activities, preferably ones which you find enjoyable, such as art, walking, or gardening.

### Following the Golden Rule, in Reverse

We all know the golden rule we were taught as children – “do unto others as you would have them do unto you”. Well, in this case, we want you to follow this … in reverse. Think about the type of things you say to yourself. Would you talk to your best friend that way? To your sister or your mother? You should talk to yourself the way you would talk to them because you deserve kind words too.

As your body changes throughout your pregnancy journey, you may find yourself with poor body image and low self-esteem. Although your changing body is completely normal, these negative emotional consequences can be severely detrimental to your overall well-being.

Engaging in tips and creating positive habits to boost self-esteem and body image can help you to embrace your changing body and help re-build your confidence.