Body image bingo
As we close out the first week of January, we thought it might be a good time to give your body image a boost. Introducing: body image bingo!
On your bingo card, you’ll find 16 simple and empowering challenges focused on fostering a compassionate relationship with your body and increasing positive body image. See how many squares you can complete before January is over, and reflect on how these small, but impactful acts influence your body image.
Click the image above to download a copy of your free body image bingo card.
Some of the squares needed a little more explanation than we could fit on the bingo card, here’s some useful information below to guide you in this activity.
Square 4: Do you freeze when someone comments on your body? You’re not alone. Prepare a short one liner that you can whip out when this happens. Some ideas include: my body is the least interesting thing about me, all bodies change, eyes on your own plate or I’m not comfortable with this conversation.
Square 5: Gossip mags lying around the house, or perhaps a cupboard full of protein shakes from your last low-carb high-protein diet? It’s time to detox diet culture from your life.
Square 6: The Maintenance Phase podcast debunks the junk science behind health fads, wellness scams and nonsensical nutrition advice. Need a reason to not start a diet this new year? Listen here.
Square 8: Next time you catch yourself in the mirror, are you able to reduce the noise of the inner-critic? Instead, describe your reflection as neutrally as possible – observing rather than judging. If you had to help someone try and find you – what descriptors would you give?
Square 11: The wonderful Natasha from Diverse Personal Training has developed a suite of size-accessible workout videos - varying from stretching, strength, cardio and chair-based movements. They are free to access on YouTube.
Square 12: The more we see bodies in all shapes and sizes living their life, the more we realise the true diversity of bodies. Here are a few wonderful plus-size Aussies you might like to follow: April Hélène-Horton from The Bodzilla, Anna Russell from Frocking the Fat, Stacey McGregor, Katie Parrott, Sam from Curvy Sam, Jo Bartley from iCurvy, Seeing More of Sarah, Lacey-Jade Christie, Maddy Zanatta, Kate Cooper, and Shiny Self.
Square 13: Self-compassion has been found to foster greater appreciation towards one's body. Queen of self-compassion, Dr Kirstin Neff has seven guided meditations ranging in length from 5 – 24 minutes. Download them here and give one a go.
Square 16: One thing that makes diet-culture so cemented in our way of life is that it brings people together over hating their body. Instead, what if we could connect over feeling good about our body? If you know someone who appears comfortable in their body and who has “done the work”, set up a time for a cuppa and a chat. You might like to ask them: what positive body image means to them, how they describe their relationship with their body, how their body image has changed over time, how they care for their body, what they value about their body, what advice they’d give to others struggling with their body, so on!
We hope you find this bingo card helpful, and a good reminder that this work is about slowly shifting the dial – each compassionate interaction we have with our body or with others about our body moves us towards improving our body image.
Remember, this card is just a guide, and not an individually tailored treatment option. If you would like personalised support this year you can book an appointment through our Contact Us page.