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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 22 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,517 times.
Many people feel better without their clothes on. [1] X Research Sources However, there are many people who are extremely uncomfortable with nudity, possibly due to physical appearance or ethical and social issues [2] X Research Source . Still, feeling comfortable in the nude is a clear sign of confidence. [3] X Research Sources Sometimes we are in a state of nakedness, but it’s just time to shower or change clothes, so it’s a good idea to get used to the nudity.
Steps
Changing attitudes
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Set goals and plan. If you have never felt comfortable being naked or have always hated your body, the first step is to determine that you have to change that mindset. [4] X Research Sources
- Set specific goals, such as wanting to feel natural to be naked in front of your spouse when the lights are on, so that you can achieve the goal that is within your reach. [5] X Research Sources
- Make a detailed plan on how to achieve your goals. Determine how to track progress, when the goal will be completed (make sure the plan gives you enough time to make changes), and what needs to be done to reach the goal.
- Start with your current position. If you don’t feel comfortable even wearing clothes, you should start here, then work your way up to nudity. If you’re embarrassed to be naked in front of other people while the lights are on, you can turn on the lights for a few seconds. Once you get used to being naked, you can gradually increase the time the lights are on.
- Don’t get discouraged when you haven’t achieved your goal. Instead, you should be proud of yourself for working towards this goal.
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Strive to accept yourself instead of worrying about other people’s opinions. There are many reasons why people criticize your physique, and many of them have nothing to do with you or your body. What matters is what you think, not what other people think.
- Practicing mindfulness, focusing on the present and thinking and feeling without judgment, can help you to accept yourself and easily analyze your opinions and values in relation to the issue of wellness. your body and body. [6] X Research Source
- Remember that beauty is in the eye of the beholder. Just because some cultures and societies favor one type of body shape doesn’t mean it’s the best standard. To understand the concept of beauty in the Renaissance, you can look at the painting “The Three Graces” by Peter Paul Rubens. [7] X Research Sources
- Get inspired by people who have successfully overcome their fears. For example, you might consider the courage of Jae West, who has an eating disorder standing on the streets of London in only his underwear to advocate for self-acceptance. [8] X Research Sources
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Consider the matter logically. Remember that self-criticism is the strongest criticism. Other people tend to pay more attention to their looks than yours. You think they’re snooping or teasing you, but they’re not.
- Try an objective assessment of your body. Think about the things that confuse you. Are you concerned about your weight? Pale skin? Blackhead? Scar? Sweat? If you know exactly what’s bothering you, you’ll know how to deal with it.
- Don’t expect yourself to be like a celebrity. Models and actors are often subject to their professional standards. The people you see in movies and magazines can afford to hire trainers, chefs, stylists, and makeup artists, as well as buy expensive cosmetics, exercise equipment, and food. Moreover, the pictures in the magazine are all edited to make the people in the pictures more beautiful.
- Remember that you cannot choose your genes. Physical characteristics are inherited from parents. [9] X Source Research Genetics also determine the likelihood of weight gain or loss. [10] X Research Source This doesn’t mean you have to give up on your goals, but just accept the fact that you need to solve your existing problems and that certain characteristics cannot be changed. appearance (such as height).
Accept the body
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Treat yourself well. Blaming yourself won’t solve anything, it will only make you feel worse. Instead, you should appreciate and focus on your strengths to reduce anxiety. [11] X Research Source
- Start with converting negative thoughts to positive thoughts. Remind yourself at least once a day that you love your body, and have decided to accept yourself and be willing to go to the point of being comfortable in the nude. [12] X Research Source
- Unprotected status awareness while in the nude. Exposing yourself, literally and figuratively, leaves you vulnerable. [13] X Research Sources However, psychologists say that you have to accept vulnerability in order to enjoy new opportunities and experiences. This vulnerability takes courage to boost self-esteem as well as ease into what happens in the future. [14] X Research Source
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Take off your clothes often. If you are uncomfortable or afraid of situations such as nudity, you tend to avoid them. This creates a vicious cycle: fear causes avoidance, and the inability to face the problem, thereby increasing the fear. Psychologists use exposure therapy, which involves gradual exposure to the feared situation or object, to treat phobias. [15] X Research Source[16] X Research Source
- Research has shown that receptive exposure therapy can help treat dysmorphic disorder, a serious mental illness that makes you obsess about your appearance. [17] X Trusted Source Mayo Clinic Go to Source
- Exposure therapy can include imagining the feared situation, exposing the situation through virtual reality, and ultimately in real life. [18] X Research Sources
- Exposure therapy is a form of psychological treatment that should be supervised by a specialist. However, you can apply the basic principle that the more you face your fear without consequences, the less afraid you will become. [19] X Research Source
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Ask others to help you identify your best qualities. It is often easier for us to recognize strengths in other people’s bodies than in our own. So are your friends. Instead of trying to find your own strengths, you should consult your friends. [20] X Research Sources
- This is a sensitive issue, so you should wait for your friends to ask you to rate them before responding. Just because a friend is willing to help you feel comfortable in the nude doesn’t mean that person is willing to do the same.
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Pay attention to health and physical fitness rather than appearance. Instead of focusing on looks, you should focus on improving your health and physical fitness. This gives you more motivation to exercise because you are focusing on a positive goal (improvement of health) instead of a negative (loss of weight). [21] X Research Source
- One way to shift focus from looks to health and fitness is to practice with the goal of developing tangible physical skills. If you can do 10 reverse yoga pushups, you’ll be proud of your body no matter what it is. [22] X Research Source
Change of appearance
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Do exercise. People who regularly exercise are often quite positive about their appearance even if they do not lose weight. [23] X Research Sources
- Shouldn’t be in a hurry. If you can’t turn off the TV and go out for a walk, at least get up and walk in the room a few minutes in front of the TV. Less exercise is better than sitting still. After forming a habit (it takes about two months), you can start reaping your success.
- Cardiovascular exercise and health promotion. These two types of exercises both help reduce fat and tone muscles. [24] X Research Sources
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Adjust your diet. Do not apply an accelerated weight loss regime to lose weight quickly. Instead, you should change your eating habits. This method helps you avoid feeling like a failure (if you don’t lose weight as quickly as you want). The vicious cycle of weight loss and gain is not healthy either
- When planning to lose weight, you should include essential foods so that you do not fall short of essential nutrients. [25] X Trusted Source Mayo Clinic Go to Source
- A weight loss diet should be tailored to your lifestyle and financial situation. If you can’t afford or find the food on your plan at your local store, or if it requires a lot of cooking (and you don’t enjoy cooking), you’ll have a hard time reaching your weight loss goals. [26] X Trusted Source Mayo Clinic Go to Source
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Create personal hygiene and self-care habits. To stay in shape and feel natural when naked, you should know how to take care of your body. Hygiene activities include bathing, waxing, and skin, nail, and teeth care.
- Many beauty services have the effect of changing the appearance, such as spray tan, waxing or plastic surgery. Some services can be harmful to your health (such as long-term sunbathing), so it’s a good idea to find out the potential risk if you use one or more beauty services.
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Adjust gestures and gait. You can change your appearance by adjusting your posture and how you make an impression on yourself.
- Stand up straight. This is the most effective way to let others know that you are quite confident [27] X Source of Research , and impact on body image.
- While this may seem natural, especially when naked, you shouldn’t cross your arms. Others will see this as self-protection or stress. [28] X Research Sources
Warning
- If you are depressed because you feel disappointed in your appearance, or think you have an eating disorder, see your doctor. If you’re obsessed with your body and feel miserable, you may have body dysmorphic disorder, a treatable mental illness. [29] X Trusted Source Mayo Clinic Go to Source
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 22 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,517 times.
Many people feel better without their clothes on. [1] X Research Sources However, there are many people who are extremely uncomfortable with nudity, possibly due to physical appearance or ethical and social issues [2] X Research Source . Still, feeling comfortable in the nude is a clear sign of confidence. [3] X Research Sources Sometimes we are in a state of nakedness, but it’s just time to shower or change clothes, so it’s a good idea to get used to the nudity.
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